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Last Blast Lincoln Triathlon - Olympic Course - Triathlon


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Raymond, Nebraska
United States
YMCA of Lincoln
47F / 8C
Overcast
Total Time = 2h 31m 12s
Overall Rank = 9/99
Age Group = 30-34
Age Group Rank = 4/9
Pre-race routine:

Ate a banana and had some ensure. The liquid only diet did not work for me and I had huge GI issues, mostly during the swim.
Event warmup:

I jogged a little after setting up my bike but that's about it.
Swim
  • 28m 56s
  • 1500 meters
  • 01m 56s / 100 meters
Comments:

I had to go #2 really bad the second the race started. 100m into the race I started to panic. It was freezing cold, I couldn't see, and I thought I was going to well... literally **** my pants on the swim. I went into super panic mode. I was so close to calling a boat over to haul me away I was so freaked out. I had to tell myself I just did a full IM last week and I wouldn't forgive myself if a 1,500m brought me down within a few minutes.
What would you do differently?:

Go to restroom before race? I found out I had ketchup that expired over a year ago for dinner. May have caused my issues...

I think the panic caused me a lose a few minutes. I had to stop and tread water for a minute.
Transition 1
  • 04m 48s
Comments:

Had to run to restroom. Almost a 5 min transition. Not good at all but considering the restroom break, it wasn't too bad.
What would you do differently?:

Err...I had to go! Hopefully clean system out before hand. Not worry about gloves but it was 47 out and I think the extra seconds putting them on helped.
Bike
  • 1h 14m 28s
  • 26.5 miles
  • 21.35 mile/hr
Comments:

Doing ok until half way and then my power started to drop. Was at 241 1/2 into it and the total average was 232. The last mile or so, I really cooled down and started to coast a little into T2.
What would you do differently?:

Not much. Be a better biker and come into race more rested.
Transition 2
  • 01m 1s
Comments:

Not too bad. I said I was going to run with my bike gloves on to make it worth it but it was warming up by then and I decided to take the time to remove them.
What would you do differently?:

Nothing much.
Run
  • 42m
  • 10 kms
  • 04m 12s  min/km
Comments:

Was doing good with sub 7 min miles for the first 2 miles and then I felt like crap. Stomach cramped up and I was out of juice. I slowed to ~7:15 for miles 3 and 4 and recovered. Rest of race was sub 7 min. I was running with someone for the last mile and then he pulled away at the finish. I was mad since that was my plan but I couldn't move my legs. My final .2 was at a sub 5 min/mile pace but normally I can run faster. I could tell the last week's IM was holding me back here. My heart did not feel too great.
What would you do differently?:

Not much. 2nd time I ever ran a 10K in a race and I've improved by about a minute. If I were rested, I think I could almost be sub 40 but I'm not quite there yet.

I didn't drink anything on the run. Wasn't hot but it's hard to tell if 5 seconds to grab some water at the end of mile 2 would have helped me not cramp up.
Post race
Warm down:

Stretched, drank some water and grabbed a donut hole.

What limited your ability to perform faster:

I did IMWI 7 days before hand :) I felt good going into the race but by the middle of the bike I could tell I was a little worn down.

The GI issues were a huge factor for me. I lost ~2-3 mins in T1 and also a few minutes in the swim while I decided whether or not I wanted to quit while I was treading water. Had I not had the GI issues, I would of got 2nd in AG. Still shooting for an AG award as I have yet to get one.

Event comments:

First "Olympic" race (even though bike was longer by ~2 miles). Was hoping for 2:15 or lower so I could qualify for Hy-vee. Guess I'll try next year and see what happens.




Last updated: 2014-09-14 12:00 AM
Swimming
00:28:56 | 1500 meters | 01m 56s / 100meters
Age Group: 3/9
Overall: 17/99
Performance: Bad
Suit: yes
Course: Course was stupid. It was a triangle with 4 bouys total. Insanely hard to see. They were at 400m, 500m, 1,000m, and 1,100m. The last two were light green and almost impossible to see. I had to stop multiple times just to see where I was going instead of just sighting like normal.
Start type: Run Plus: Shot
Water temp: 66F / 19C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Average
T1
Time: 04:48
Performance: Bad
Cap removal: Below average Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
01:14:28 | 26.5 miles | 21.35 mile/hr
Age Group: 3/9
Overall: 5/99
Performance: Good
96% of the bike part was in Z4. May have been because heart wasn't fully rested after IM.
Wind: Little
Course: Hills, hills, hills! Not a flat part in this race. Garmin says 1,273ft of gain. I do OK on hills, so I'm not complaining too much.
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:01
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:42:00 | 10 kms | 04m 12s  min/km
Age Group: 2/9
Overall: 5/99
Performance: Good
Avg HR was 166.
Course: More hills and about 2 miles on a gravel road.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2014-09-14 8:51 PM

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