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Nautica Malibu Triathlon - Long Course - Triathlon1/2 Ironman


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Malibu, California
United States
MESP
83F / 28C
Sunny
Total Time = 5h 54m 9s
Overall Rank = 142/427
Age Group = M 55-59
Age Group Rank = 16/42
Pre-race routine:

Spent 4 1/2 weeks rehabbing lower back injury.
Event warmup:

Short warmup swim.
Swim
  • 38m 40s
  • 2112 yards
  • 01m 50s / 100 yards
Comments:

Good swim...time was right where I expected it to be. Had some tightness in left calf and right hammie, but managed both.
Transition 1
  • 05m 41s
Comments:

Really struggled with wetsuit (due to swelling of lower legs, actually). Was taking my time, anyway, to avoid aggravating the back injury.
Bike
  • 3h 03m 55s
  • 56 miles
  • 18.27 mile/hr
Comments:

Pushed this about as hard as I was comfortable with.
Transition 2
  • 02m 32s
Comments:

Very long run out to course. This went fine otherwise.
Run
  • 2h 03m 20s
  • 13.1 miles
  • 09m 25s  min/mile
Comments:

Aiming for 1:45, but temps in the 80s got to me after 5 miles. Switched to 1 min run/1 min walk from 5.2 to 11.2 miles (~10:20/mi), then 2 min run/0.5 min walk from 11.2 to 12.6 (~9:20/mi), then ran in last 1/2 mile (~8:30/mi). Just ran out of gas around mile 5 and couldn't talk myself out of walking...so went to planned run/walk.
Post race
Warm down:

Bagel and mini-muffin. Walked around.

What limited your ability to perform faster:

Really the heat and playing it conservative with my lower back.

Event comments:

First time ever Malibu offered a half iron distance. They handled it pretty well. Couple nitpicks: The out-and-back at the start of the swim created a potential for head-on collisions. And the post-race food was pretty much picked over by the larger Oly field. Since it was an "inaugural" event, it might have been nice to anticipate that. Otherwise, apart from the brutal temps on the run course, this is would be a good first 70.3 for someone moving up in distance: Ocean swim could be challenging, but conditions for amazing today and the bike and run are very flat (less than 1300' of climbing on the bike...basically none on the run).


Profile Album


Last updated: 2019-02-13 12:00 AM
Swimming
00:38:40 | 2112 yards | 01m 50s / 100yards
Age Group: 13/42
Overall: 159/427
Performance: Good
Time includes short run in, slightly longer run out. Per Garmin mapping, time/distance in water appears to have been 36:02 / 2165 yds.
Suit: Vortex 4
Course: Parallel to beach...had to do an out-and-back before joining the Oly course to bring the distance up to HIM
Start type: Run Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:41
Performance: Below average
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
03:03:55 | 56 miles | 18.27 mile/hr
Age Group: 26/42
Overall: 262/427
Performance: Average
Wind: Little
Course: Lollipop...PCH and strawberry fields.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:32
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal Average
Running
02:03:20 | 13.1 miles | 09m 25s  min/mile
Age Group: 10/42
Overall: 115/427
Performance: Below average
Course: Dead flat two loop course
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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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2019-09-14 7:47 PM

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Subject: Nautica Malibu Triathlon - Long Course
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