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Goleta Beach Triathlon - Long Course - Triathlon

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Goleta, California
United States
Goleta Beach Triathlon
76F / 24C
Total Time = 2h 30m 41s
Overall Rank = 70/142
Age Group = 40-44
Age Group Rank = 6/8
Pre-race routine:

Woke up at 5:00am and made a couple toasties with peanut butter and honey. Ate one and drank water. Ran out of Gatorade mix, ughhh! Ate apple sauce and banana around 6 shortly after getting to transition. Set up area which was close to the bike exit, yay! (Yuck for running from swim in though which was on opposite side, my poor feet! >.<).

Went to pre-race meeting which was a bit late so the sprinters race started a bit late too. Took a quick dump after that and returned to transition to put on wetsuit.
Event warmup:

Did some dynamic movements and got into water at about 7:45am to warm up.
  • 31m 59s
  • 1767 yards
  • 01m 49s / 100 yards

Started near the front to draft, hehe. Worked nicely and got to buoys and cut a few swimmers off by swimming aggressively in between. Did more drafting but the buoys were a bit too far apart after the 2nd left which caused me to veer right a bit despite sighting other swimmers. The swells were kinda big so I had to time it on top of a swell to sight the next buoy.

There was minimal contact and most of the contact was made by me on draft victims' feet, hehehe. Used 2 palm trees to sight the swim finish flags.

Still had some breathing problems as I amped up my effort but not so much this time because I was drafting really well.

2013 time: 35:04
2014 time: 31:44
2015 time: 31:59
What would you do differently?:

Time the swells more often to sight on a straighter line. My sighting was still better this year than last though which might be due to it being clear vs foggy.
Transition 1
  • 04m 19s

Pulled down wetsuit to waist and ran up the sand and across the grass to the swim in but I had to slow down and walk because my feet was hurting on the the rough pavement. My transition spot this year was on other side of swim in. Lotsa owies for my feet! >.<

Put watch on bike, took off wetsuit, put on helmet, put on race belt, rinsed sandy feet, wiped hair and feet, put socks and shoes on.
What would you do differently?:

Nothing. Deal with the rough pavement???
  • 1h 07m 40s
  • 22 miles
  • 19.51 mile/hr

I think Garmin 910xt incorrectly reported elevation gains last year because it seems more accurate this year. Firmware update must have fixed that? Plan was to pace myself harder this year based on RPE, average HR, and power data. Executed well.

Aimed to negative split the 2nd half and I succeeded! My favorite part of the bike segment was the 2nd climb during the 2nd lap. I was slowly reeling in another competitor (unknown AG) who looked back at me during the climb and started spinning like crazy out of the saddle. He pulled away for a bit but I smiled because for someone to do that (with his size) during the 2nd lap might burn that match and pay for it later. And he did because I closed the gap on the downhill and passed him shortly after we returned to the bike path. He never caught me and at that point, I was passing people and no one passed me. :)

I ate half a Clif Bar at 45:00 into the bike just before the 2nd Puente climb.

Training with power really helped my bike splits this year. That and better quality training as well.

2013 time: 1:14:12
2014 time: 1:12:04
2015 time: 1:07:40

I'd say my bike split this year is what gave me a new personal record for this bike course segment and race overall! :)
What would you do differently?:

Consider putting 10psi less on each tire due to bumps nearing the Puente climb.
Transition 2
  • 02m 55s

Jogged briskly and carefully to my T2 spot. Racked bike and took off helmet, put hydration belt on, visor on, removed bike shoes, socks, sprayed Trislide on both feet, put socks on, put shoes on, moved watch from bike to left wrist, lapped T2 exiting.

Run out was pretty close, about 5 racks away from my T2 spot. :)
What would you do differently?:

  • 43m 50s
  • 4.64 miles
  • 09m 27s  min/mile

Decided to keep my effort hard the first few miles and increase RPE at mile 4 and 5 each incrementally harder. AccelGel'd at 1.30miles chased with water and took in a Salt Stick tab to prevent cramps since it was warm.

I didn't apply sunscreen because it didn't feel too hot but in retrospect, I should have put a bit on my nose and face and back of neck. Felt a bit sunburned there but not too bad, only felt itchy nose day after.

I aimed to match my time from last year and succeeded with a slightly better split. My run training focus has been more durability so far this vs speed development and it shows, hehe.

2013 time: 54:06
2014 time: 44:36
2015 time: 43:50
What would you do differently?:

Apply sunscreen if the sun's out asap while running out of T2.
Post race
Warm down:

Walked around and stretched. Drank Endurox, ate veggie burger, water, oranges, banana. Returned for chips and a hotdog, hehe. I love this race's post race food!!!

What limited your ability to perform faster:

Wetsuit and soft feet for T1. Maybe my focus on run durability vs speed.

Event comments:

2013 time: 2:53:50
2014 time: 2:35:00
2015 time: 2:30:14

Signing up again next year!

Last updated: 2015-01-27 12:00 AM
00:31:59 | 1767 yards | 01m 49s / 100yards
Age Group: 6/8
Overall: 68/142
Performance: Good
Comfortably hard pace
Suit: Xterra Vortex 4 full suit
Course: A bit different from last year. Out to yellow bouy, right turn to another, left, then left again past 3 yellows, left, then left again to red buoy, right back in.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Good
Time: 04:19
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
01:07:40 | 22 miles | 19.51 mile/hr
Age Group: 6/8
Overall: 35/142
Performance: Good
• 145-159bpm • 172avg watts/177np
Wind: Little
Course: 2 loops, mostly on narrow bike path. Only ascent was on La Puente residential area climb which wasn't bad at all. 719ft total elevation gain.
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 02:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:43:50 | 04.64 miles | 09m 27s  min/mile
Age Group: 7/8
Overall: 90/142
Performance: Good
• 1 -- 9:38 -- 146/150bpm • 2 -- 9:45 -- 147/151bpm • 3 -- 9:46 -- 148/152bpm • 4 -- 9:17 -- 154/158bpm • 5 -- 8:46 -- 159/165bpm
Course: Mostly flat with small number of easy climbs on paved bike course. Transition area was in parking lot area closer to bridge this year so run exit was closer to bridge turnaround.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2015-07-28 2:09 PM

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Los Angeles, CA
Subject: Goleta Beach Triathlon - Long Course

2015-07-28 5:19 PM
in reply to: #5131619

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Extreme Veteran
Subject: RE: Goleta Beach Triathlon - Long Course

Great job on the race Roland!!

2015-07-29 11:20 AM
in reply to: thor67

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Los Angeles, CA
Subject: RE: Goleta Beach Triathlon - Long Course
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