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Goose Pond Half Ironman - Triathlon

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Scottsboro, Alabama
United States
Endurance Sports Management
90F / 32C
Total Time = 5h 55m 2s
Overall Rank = 45/96
Age Group = 45-49
Age Group Rank = 1/5
Pre-race routine:

Up at 3, pack of oatmeal, and drove 2.5 hrs to the race. Ate 1/2 a PB and banana sandwich on site at 6
Event warmup:

Rode 1.5 miles and swam 150m
  • 33m 55s
  • 2000 meters
  • 01m 42s / 100 meters

Never pushed, got stronger as I went. Finished feeling strong, never let HR get up too high
Transition 1
  • 02m 15s

Went fine. Took a couple of extra sec putting on gloves, but it went smoothly
  • 2h 46m 2s
  • 56 miles
  • 20.24 mile/hr

Tried to make sure I didn’t go out too hard. Felt really goo through the first 25, made the turn in just under 1:20 and was thrilled, thinking about a2:40 ride. Headwinds coming back in the whole way, and it started heating up. Made sure to drink a full bottle each hour at minimum, ended up downing 3 water bottles and 3/4 of a Gatorade botttle. Ate a PBN&J 40 min in, a gel at 1:20. I had taken 2 stroopwaffels too. I had opened their packages, put those in a ziplock bag, but apparently didn’t seal the ziplock all the way. When I went to have one 2 hrs into the bike, I pulled out the bag and it was full of lake water. Therefore, the Gatorade was all the calories I had in the last hour,but I still felt pretty good getting off the bike. Still averaged over 20mph, so I was pleased
What would you do differently?:

Seal the ziplock bag.
Transition 2
  • 02m 3s

Sat down, put on socks, kept HR down. Not bad
  • 2h 30m 48s
  • 13.1 miles
  • 11m 31s  min/mile

This was horrible. I was hoping to run sub 1:55, and felt pretty good getting off the bike. Was planning on starting at 9:00 pace, and speeding up as I got into it. I just never felt good. It was 90 deg by the time we started the run which didn’t help. By Mile 6, both claves were on the edge of cramping, couldn’t push off on the flats/ups, and couldn’t land on my toes going downhill without cramping. The entire last loop was running to the next light post, then walking to the next one. Alternated that for 100yd lengths the whole way in.
What would you do differently?:

Not run in 90 deg heat having not trained in it very mich
Post race
Warm down:

Stretched four about 2 min, and headed to the car for the long drive home

What limited your ability to perform faster:

Heat, lack of run training

Event comments:

Once again, Kevin was late getting started. First swimmer was 10 min late getting in the water. Bike course had a lot of volunteers, but they faded on the way back in. There was a single lane railroad crossing and when I came back in, there was a bus parked on the tracks, talking to the volunteer, blocking the entire road. There was another intersection with no volunteer on the way back in, and I missed the turn. Luckily I realized it within a block and got back on course. Run course was fine with a lot of water stops, thank goodness. There was NO post race activities. I was handed a bottle of water and a finishers award. I never saw any tables of prepackaged food, there was nobody pointing finishers where to go. After racing for 5+ hrs, it woudve been nice to have sings pointing to a food tent, or a volunteer pointing us in that direction. This was very similar to his last race, though - late, with minimal amenities. And crappy shirts and medals at both races too.

Last updated: 2020-08-10 12:00 AM
00:33:55 | 2000 meters | 01m 42s / 100meters
Age Group: 0/5
Overall: 2/96
Performance: Average
Suit: Swim skin
Course: 2 loop course. Started out badly, couldn’t swim straight. By the second half of the first loop, I settled in, and the rest of the swim went well.
Start type: Dive Plus: Time Trial
Water temp: 82F / 28C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 02:15
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed:
02:46:02 | 56 miles | 20.24 mile/hr
Age Group: 0/5
Overall: 32/96
Performance: Average
Wind: Some
Course: Out and back. Not much wind that I could feel going out, but definitely felt a headwind coming back in. Hit the turnaround in 1:19:45, and slowed a bit coming back
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:03
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
02:30:48 | 13.1 miles | 11m 31s  min/mile
Age Group: 0/5
Overall: 54/96
Performance: Bad
Course: Lollipop course, no shade, rolling hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? No
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Bad
Race evaluation [1-5] 2

2020-09-14 9:37 AM

Subject: Goose Pond Half Ironman
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