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Lake Tahoe Triathlon - Half Iron Course - Triathlon


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Lake Tahoe, California
United States
Big Blue Adventure
42F / 6C
Sunny
Total Time = 6h 45m
Overall Rank = 62/89
Age Group = 55-59
Age Group Rank = 2/2
Pre-race routine:

The day before I pushed fluids more than I have in the past. I had 3 fruit smoothies. They day of the race, I had a bowl of cereal about 3 hours before the race and headed for the race site.
Event warmup:

I didn't do much warming up. It was quite cold. I did a few stretches and walked down to the water.
Swim
  • 38m 30s
  • 2112 meters
  • 01m 49s / 100 meters
Comments:

I did not push on the swim. The water was super clear and I was entertained just watching the bottom go by. It was a challenge getting out of the water. the bottom was very rocking and I got a bit dizzy standing up. I think I fell 3 times before i got out of the water. I did wear ear plugs to see if this would help with vertigo before getting out of the water, but I don't think this did much.
What would you do differently?:

Nothing.
Transition 1
  • 05m 13s
Comments:

I took my time in T1. I put on a bunch of sunscreen and took some time cleaning off my feet. Grass and small stones were sticking to my feet.
What would you do differently?:

This race I was not planning on a blistering time so this T1 was not typical.
Bike
  • 3h 14m 32s
  • 56 miles
  • 17.27 mile/hr
Comments:

The bike course was the hardest I've done. There was around 3500 feet of climbing, with elevation between around 6250 and 6800 feet. Not having a compact crank or cassette with more than a 25 tooth cog meant I was grinding pretty hard on some of the grades, which my Garmin had at over 11% in some locations. I'm glad i got new brake pads before the race and had my front fork checked out (bearings need to be replaced, but local shop said i would be safe). I think my speed ranged from around 4mph up to 40.8mph. I actually felt better on the bike than I figured I would.

One more point. There was only one aid station on the bike 41 miles out. The water bottles they had were too skinny and it nearly popped out of the cage several times in the race.
What would you do differently?:

I would have gotten a larger cassette to make pedaling easier.
Transition 2
  • 03m 15s
Comments:

I took my time in T2. I put on more sunscreen and didn't worry about how long I took.
What would you do differently?:

Nothing.
Run
  • 2h 43m 32s
  • 13.1 miles
  • 12m 29s  min/mile
Comments:

The wheels really came off the bus on this run. I started out at the pace I wanted. My legs felt pretty good and my HR was right on, but after the first mile, I had trouble breathing. I just couldn't catch my breath. I don't know if it was the dust or the light smoke from distant forest fires, but I started wheezing and was in distress pretty much the entire run. A few times I got dizzy and the lights started to dim. I got the the point where i was "running" for 0.05 miles and deciding if I would extend this an additional 0.05 miles if I was still OK. I think after the first 5 miles I never ran for farther than 0.3 miles at a stretch. It was also interesting that my upper arms were painful from the bike.
What would you do differently?:

I think I would have benefited from taking something like Claritin before the race. I don't think that my breathing was solely due to the altitude.
Post race
Warm down:

I was totally wiped after the race. I packed things up and went back to where we were staying and took 2 hour nap. It was interesting that the next day the only thing that was very sore were my arms and upper back. This was likely due to the death grip I had on my handlebars on the downhills.

What limited your ability to perform faster:

Altitude.

Event comments:

This was a very tough race. it turns out I was the oldest male finisher. If I knew it would be this much of a challenge, I probably would not have done it, but I'm glad I did now that it is over.




Last updated: 2015-03-02 12:00 AM
Swimming
00:38:30 | 2112 meters | 01m 49s / 100meters
Age Group: 1/2
Overall: 36/89
Performance: Good
Suit: Full
Course: Rectangular course.
Start type: Wade Plus: Shot
Water temp: 61F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:13
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Below average
Biking
03:14:32 | 56 miles | 17.27 mile/hr
Age Group: 2/2
Overall: 42/89
Performance: Good
Lap Time Distance Pace/Speed AHR MHR 1 15m 05s 5.00 miles 19.89 mph 95 119 2 15m 13s 5.00 miles 19.72 mph 127 146 3 16m 10s 5.00 miles 18.56 mph 142 147 4 14m 29s 5.00 miles 20.71 mph 139 147 5 15m 19s 5.00 miles 19.59 mph 137 141 6 16m 47s 5.00 miles 17.87 mph 137 143 7 22m 13s 5.00 miles 13.50 mph 139 147 8 20m 41s 5.00 miles 14.50 mph 140 152 9 23m 09s 5.00 miles 12.96 mph 143 156 10 16m 41s 5.00 miles 17.98 mph 142 149 11 18m 20s 4.97 miles 16.28 mph 141 147
Wind: Little
Course: The course had two 7-8 mile out and backs on flat roads and then the tough 12 mile out and back on the major hills. This course was not for the faint hearted. The hills were long with some steep grades, there were no guard rails and the cliffs loomed right off the road. There were some hair-pin turns and rough pavement and the course was open to traffic.
Road: Rough Dry Cadence: 76
Turns: Average Cornering: Below average
Gear changes: Good Hills: Good
Race pace: Hard Drinks:
T2
Time: 03:15
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Below average
Shoe and helmet removal Below average
Running
02:43:32 | 13.1 miles | 12m 29s  min/mile
Age Group: 2/2
Overall: 77/89
Performance: Bad
Lap Time Distance Pace/Speed AHR MHR 1 09m 46s 1.00 miles 09m 46s /mile 139 147 2 10m 31s 1.00 miles 10m 31s /mile 142 148 3 11m 26s 1.00 miles 11m 26s /mile 135 143 4 13m 49s 1.00 miles 13m 49s /mile 127 136 5 11m 19s 1.00 miles 11m 19s /mile 126 131 6 14m 00s 1.00 miles 14m /mile 119 130 7 14m 33s 1.00 miles 14m 33s /mile 117 129 8 13m 44s 1.00 miles 13m 44s /mile 121 129 9 12m 50s 1.00 miles 12m 50s /mile 122 130 10 14m 44s 1.00 miles 14m 44s /mile 113 125 11 15m 11s 1.00 miles 15m 11s /mile 112 123 12 16m 02s 1.00 miles 16m 02s /mile 110 120 13 05m 31s 0.44 miles 12m 39s /mile 119 138
Course: This was a course through the woods on dusty trails. There were not a lot of climbs, but the footing was a bit treacherous in some locations, with lots of rocks. The course was well marked except I had no idea there were two laps for the middle section of the race. There was no decent marking at a juncture and no volunteer to point the way until the second time around. I guess I should have paid the additional $10 for parking the day before to attend the pre-race briefing.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? No
Evaluation
Course challenge Too hard
Organized?
Events on-time?
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Below average
Race evaluation [1-5] 2

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Subject: Lake Tahoe Triathlon - Half Iron Course
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