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Musselman Half-Iron Triathlon - Triathlon


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Geneva, New York
United States
Musselman Triathlon
70F / 21C
Sunny
Total Time = 7h 03m 6s
Overall Rank = 384/457
Age Group = M4044
Age Group Rank = 43/46
Pre-race routine:

Not much. Set up, drink coffee, mill around a bit. Gu about 15 minutes before start.
Event warmup:

A few minutes swimming just before wave start.
Swim
  • 40m 23s
  • 2112 yards
  • 01m 55s / 100 yards
Comments:

I wasn't sure how I'd do so I stayed to the outside for the first ten minutes or so. I started feeling okay, so I swam back over and drafted off some people here and there. Wound up actually having a good swim. I think the course was short; I didn't feel like I was swimming that much faster than normal. But no complaints.
Transition 1
  • 02m 47s
Comments:

I wasn't too shitty coming out of the water so I pushed it a bit. I actually managed to change quickly and run out, then jump on the bike and go.
Bike
  • 3h 07m 12s
  • 56 miles
  • 17.95 mile/hr
Comments:

Best half-iron bike split I can recall. Started the ride trying to get HR below 140 and really had to focus on keeping myself in check. I got passed by a lot of people and every time had to keep saying NOT YET. Reached target HR after 15 min, then spent the first hour with HR soft ceiling at 140 and hard ceiling at 145. Again, got passed a lot, and finally settled on the mantra "BE NOT-DUMB". I figured since I couldn't push, I'd focus on good pedaling (pedal in circles, drop heels) and body position.

After the first hour, I raised my HR ceilings to 142 and 145, and was finally able to start passing people. At one of the bottle handoffs, I made a basket at speed with an empty bottle. #winning

For the last hour, I raised HR ceilings to 145 and 150. Felt pretty good, not all out, but definitely moving fast. Total time by zones: Z2 2:07, Z3 0:37, Z4 0:20, Z5 0:03.

Nutrition: gel at start of bike, then every 40 min. Drank about 48 oz gatorade and 24 oz water. SHUT UP, I know.
What would you do differently?:

DRINK MORE
Transition 2
  • 04m 21s
Comments:

Took it a little easy through T2. Had to pee! Thought that meant I was hydrated. When all it meant was I didn't see the raven sitting there being a harbinger of my imminent collapse.
Run
  • 3h 08m 23s
  • 13.1 miles
  • 14m 23s  min/mile
Comments:

Tough run. There were some good little climbs, but nothing that should have been too taxing. Looking at HR data, I can see signs of dehydration right from the start likely around 11:00 and dropped to around 14:00). I drank as much as I could and carried ice, I took salt every 3 miles or so, gel every 2-3 miles, and just kept on going. I did bring my water belt, which was really nice to have. Beautiful course, actually pretty nice weather albeit a bit sunny, overall very pleasant day.
What would you do differently?:

Drink a lot more on the bike.
Post race
Warm down:

Walk around a bit. Ice bath for about 15 minutes. Walk around a bit more.

What limited your ability to perform faster:

Conditioning

Event comments:

Beautiful venue, excellent organization, excellent turnout, excellent courses. Added to repeat list.




Last updated: 2015-07-16 12:00 AM
Swimming
00:40:23 | 2112 yards | 01m 55s / 100yards
Age Group: 0/46
Overall: 0/457
Performance: Good
Suit: Vortex full
Course: Off the beach, CCW into the channel.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 02:47
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:07:12 | 56 miles | 17.95 mile/hr
Age Group: 0/46
Overall: 0/457
Performance: Good
Wind: Little
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 04:21
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
03:08:23 | 13.1 miles | 14m 23s  min/mile
Age Group: 0/46
Overall: 0/457
Performance: Below average
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2015-07-16 9:57 PM

West Haven, CT
Subject: Musselman Half-Iron Triathlon
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