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Goleta Beach Triathlon - Long Course - Triathlon


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Goleta, California
United States
Goleta Beach Triathlon
64F / 18C
Overcast
Total Time = 2h 38m 3s
Overall Rank = 55/95
Age Group = 45-49
Age Group Rank = 8/12
Pre-race routine:

Woke up at 5:30am but got moving at 5:40am seeing this is a chill race venue. Took in some Kion Flex and Aminos to prime breakfast in 20 minutes. Ate a basic eggie sanwis toastie chased with apple sauce at shortly after 6:00am. Applied NewSkin on my problem feet areas and lubed shorts and sensitive body parts.

I didn't plan on leaving my bike jersey on thinking the sun would come out when I got on the bike. I needed to apply more sunscreen to protect my newly regenerated skin on my back from recent bad 2nd degree sunburns.
Event warmup:

Got to race site at about 6:45am and was directed to the right since I was in the long course race. Parked at a spot adjacent to transition, yay!
Swim
  • 35m 30s
  • 1950 yards
  • 01m 49s / 100 yards
Comments:

Started in 2nd wave and seeded in front to the right. My swim to the 1st buoy was good but I swam a bit too wide due to congestion but compensated as quickly as possible to the 2nd buoy onward. After that I was going on the straightest lines I could swim through while drafting off the faster swimmers I came close to.
What would you do differently?:

Don't swim too wide no matter what!
Transition 1
  • 08m
Comments:

Putting on my bike jersey really slowed down my transition time but I knew about this going in. There was cloud cover so I didn't need to reapply sunscreen on my back.
What would you do differently?:

Nothing minus taking better care of myself from the sun.
Bike
  • 1h 11m 20s
  • 22 miles
  • 18.50 mile/hr
Comments:

I set my bike tire pressure to 80/85 to compensate for the roughness on the bike path but it was much better than it has been. No huge bumps minus the one entering the segment heading north. My HR shot up to Z5 quickly but didn't match my RPE so I kept going. I knew my HR would decrease as I hit some of the turns so I didn't worry about it so much.

Once I saw my HR hovering in sub threshold (low Z4) I kept my effort and cadence in control. Used small thing to manage the one major hill on this course. I negative split the 2nd lap by increasing my effort slightly while being careful around the parent/child racers who were on the course. This didn't bother me too much since the kids were staying on their side most of the time.

There were a total of 3 or 4 bike crashes this year one of which I may have caused. I was tailing a group of 3 cyclists and as I made my pass I said, "on your left" and gave him lotsa space (I was over the middle line) but he over compensated to the right and went off the bike path, lost control and crashed. I felt really bad this happened but I had to shift my focus back into racing.

2013 time: 1:14:12
2014 time: 1:12:04
2015 time: 1:07:40; PR!
2016 time: 1:12:02
2017 time: 1:08:07 HR: 72% Z4, 21% Z5
2019 time: 1:11:10 HR: 21% Z3, 69% Z4, 6% Z5
What would you do differently?:

Nothing.
Transition 2
  • 02m 30s
Comments:

Took helmet off while running to my transition area. Took off shoes and sprayed on some TriSlide. I forgot my race belt so I didn't have to worry about my bib as I pinned it on the night before. Hydration belt on, socks on, and shoes and almost ran out without my watch. I racked my bike the other way so I had to go around and get it off my aero bars.
What would you do differently?:

Rack bike the way I did at race start and mount hydration belt while running out.
Run
  • 42m 26s
  • 5 miles
  • 08m 29s  min/mile
Comments:

It was still overcast but despite this I still applied more sunscreen on my neck and face just in case. My running legs came on shortly after mile 1 about the time I started drinking my Infinit. I drank the last of my bike Infinit approaching T2 so I didn't wanna overdo the nutrition intake.

Kept my HR in low Z4 the first mile and increased it to mid to high Z4 2 to 3.5. After that I went as hard as I could despite my left outer knee area bugging me a bit. This feeling may be due to my lack of strength training.

2013 time: 54:06
2014 time: 44:36
2015 time: 43:50
2016 time: 48:06
2017 time: 42:23; HR: 24% Z4, 48% Z5; PR!
2019 time: 42:23; HR: 53% Z4, 42% Z5
What would you do differently?:

More strength training and speed work but then again, I started training in mid to late April with speed work done only on the bike.
Post race
Warm down:

Walked around and stretched then walked around some more. Took pics and chatted with some finishers.

What limited your ability to perform faster:

Running speed work and swimming an avg of 2/week. Recent 70.3 and Baldy Beast may have affected me as well.

Event comments:

Always a pleasure to race in this venue. Next year I might make it a vacation spot and take a few more days off.




Last updated: 2019-03-25 12:00 AM
Swimming
00:35:30 | 1950 yards | 01m 49s / 100yards
Age Group: 0/12
Overall: 24/95
Performance: Good
Suit: Maverick Pro Fullsuit
Course: 2 loops rectangular.
Start type: Run Plus: Shot
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 08:00
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
01:11:20 | 22 miles | 18.50 mile/hr
Age Group: 0/12
Overall: 35/95
Performance: Good
139/149bpm (-2bpm vs 2017) 147/157 (-30watts vs 2017), 0.75IF
Wind: Little
Course: Bike path, 2 laps with 1 hill at
Road: Rough  Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:30
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:42:26 | 05 miles | 08m 29s  min/mile
Age Group: 0/12
Overall: 53/95
Performance: Good
• 1 -- 9:19 -- 144/148bpm • 2 -- 9:44 -- 144/147bpm • 3 -- 9:34 -- 147/151bpm • 4 -- 9:20 -- 152/156bpm • 5 -- 9:00 -- 156/164bpm
Course: Mostly flat with small number of easy climbs on paved bike course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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] 4

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2019-07-21 11:47 PM

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Subject: Goleta Beach Triathlon - Long Course
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