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3 Disciplines Festival of Races - Half Iron Triathlon - Triathlon


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East Tawas, Michigan
United States
3 Disciplines Racing
69F / 21C
Sunny
Total Time = 5h 55m 36s
Overall Rank = 45/101
Age Group = 40-44
Age Group Rank = 5/10
Pre-race routine:

Spent night at a local hotel. Alarm set for 4:30am. Woke up at 2:00am. Woke up at 3:00am. Woke up at 4:00am and couldn't fall back asleep. Surfed the web until 4:30. Showered. Checked out, ate a bagel with peanut butter and had a coffee. Drove to race, set up transition area, had a gell at 1 hour to race and another at 15 minutes. Sipped on water.
Event warmup:

Did a short swim out and back.
Swim
  • 54m 20s
  • 1931 meters
  • 02m 49s / 100 meters
Comments:

My goal was to survive the swim, however, I didn't think it would be that bad. I never got comfortable after the first couple 100 meters. I did a mix of freestyle, side stroke and modified back stroke. HR was high, navigation was poor. You know your swim isn't going as planned when one of the lifeguards on a jet ski specifically asks if you're okay. I gutted it out and moved on with my day.
Transition 1
  • 05m 55s
Comments:

Long transition. My garmin has it as 1/3 mile. Run from beach about three blocks. Had trouble getting my wetsuit over right heel, it was actually me trying to take off my timing strap inadvertantly.
What would you do differently?:

Swim had wiped me out a bit, really used the time to get calmed down and to move on with my day.
Bike
  • 2h 51m 50s
  • 56 miles
  • 19.55 mile/hr
Comments:

I have started training with power and focused on a power target of 80% to 85% FTP for this race. NP% came in at 82%. My ability to generate that power delined slightly through the race. First 8.5 miles were prety much uphill with a heawind. As race went on I got a bit uncomfortable in the saddle. I ride a Trek 1500 with aero clip-ons.

I had three gels (total 300 calories) and two bottles of roctane electrolyte drink (approx 500 calories).
What would you do differently?:

I was pretty happy with my bike. I'd love a triathlon bike in hopes that I would be a bit more comfortable for longer races.
Transition 2
  • 02m 59s
Comments:

I was slow here too. Just need more practice.
What would you do differently?:

Practice.
Run
  • 2h 00m 35s
  • 13.1 miles
  • 09m 12s  min/mile
Comments:

This was really tough. I focused on walking a lot of the aid stations. Poured water on my neck at most and drank water until the second lap when I started to have Heed. The thought of another gel was too much. I'm pretty tickled with my AG rank for the run. I'll say that most of my fellow AGers overcooked the bike and therefore blew up their run before starting. This is the benefit of training and racing with power - knowing on a windy day what pace to target on the bike so that you can still run.
Post race
Warm down:

Still upset that they had pop but it was warm and not on ice. Wondering why they couldn't have sent someone to Walmart for ice?

What limited your ability to perform faster:

Swim Swim Swim. The impact the swim had on the overall race from a pure time perspective and then effort level impacting the bike, etc.

Event comments:

My stretch goal if I had a great day was 5:30:00. My secondary goal was 6:00:00. Once I knew I had the 6:00:00 goal I backed off a bit. Wish I knew my run time, would have been nice to run a < 2 hr 13.1.




Last updated: 2014-09-08 12:00 AM
Swimming
00:54:20 | 1931 meters | 02m 49s / 100meters
Age Group: 10/10
Overall: 86/101
Performance: Bad
Suit: Desoto T1
Course: Out and back
Start type: Run Plus:
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Bad
Breathing: Below average Drafting: Bad
Waves: Bad Navigation: Bad
Rounding: Average
T1
Time: 05:55
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed:
Biking
02:51:50 | 56 miles | 19.55 mile/hr
Age Group: 6/10
Overall: 37/101
Performance: Average
Wind: Headwind
Course: Sort of an out and back. Hillier than I expected.
Road: Smooth Dry Cadence: 73
Turns: Average Cornering:
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:59
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
Running
02:00:35 | 13.1 miles | 09m 12s  min/mile
Age Group: 2/10
Overall: 41/101
Performance: Average
Course: 2 out and backs.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

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2014-09-08 8:24 AM

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Subject: 3 Disciplines Festival of Races - Half Iron Triathlon


2014-09-08 8:58 AM
in reply to: #5047823

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Subject: RE: 3 Disciplines Festival of Races - Half Iron Triathlon
Congrats on race. I was up there with my family and really enjoyed this event. Hope this was a PR for you becasue sub 6:00 is a great time!

2014-09-08 3:57 PM
in reply to: Jeff B

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Subject: RE: 3 Disciplines Festival of Races - Half Iron Triathlon
It was my first so definitely a PR! Hope you had a great race!
2014-09-08 5:29 PM
in reply to: trisuppo

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Subject: RE: 3 Disciplines Festival of Races - Half Iron Triathlon
Congrats on your race! You had a great bike split!!! Way to go!
2014-09-08 10:20 PM
in reply to: #5047823

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Subject: RE: 3 Disciplines Festival of Races - Half Iron Triathlon
Mitch,

Great race report. So proud of how far you've come and how you've grown as a triathlete. Sub 6:00 is a great time and it sounds like a challenging course. Can't wait to see more from you.
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