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Goleta Beach Triathlon - Long Course - Triathlon

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Goleta, California
United States
Goleta Beach Triathlon
70F / 21C
Total Time = 2h 50m 6s
Overall Rank = 57/81
Age Group = 45-49
Age Group Rank = 7/7
Pre-race routine:

Woke up at 5:15am and brushed teeth and put race outfit on with HR monitor. Then applied sunscreen all over and lubed my nether regions, hehe. Double checked triathlon bag for all necessary race day items and put it in the car. Then put bike in car, then wetsuit. Made a toastie and ate half of it chased with apple sauce. I forgot to apply NewSkin. >.<

Left for race venue at 6:05am and arrived at 6:20. Transition was about half full and decided to set station up at near the bike exit since I was going to run with swim booties on so the hard asphalt won't be so hard to run on. Ate the rest of my toastie and continued sipping water.

Returned to car to get wetsuit and bike, racked it and finalized setting up. Went to poop then chilled out in transition at 7am. I was debating whether to get some swim acclimation at this time but didn't. Next time I will seeing for the past couple races here the meeting at 7:30 finished at around 7:45 leaving me barely any time to acclimate to the water. I will just suit up and go acclimate then return to transition for the meeting.
Event warmup:

Did a few minutes of dynamic movements and jumping jacks. Did forward arm raises I remember Danielle Ryf doing before one of her races at the Ironman World Championships. Suited up halfway with swim booties and chip on at around 7:15am.

I arrived at the swim start for some acclimation at maybe 7:52 and jumped into the water but then shortly after that the race director was calling everyone out to the start line. Argh!!! I barely got some water into my wetsuit and my face wet. I was already feeling the initial feelings of being cold and shocked for a bit. I returned as directed but he only rehashed how he wanted everyone to seed because it was the first time they did a mass start. I jumped back in for a couple more minutes but I felt it wasn't enough time.
  • 43m 1s
  • 1933 yards
  • 02m 14s / 100 yards

I stood behind the racers in front so I can get some drafting advantage but it failed because I was already hyperventilating due to the lack of water acclimation. I had to really slow my pace down to catch my breath and calm myself until I got to the orange buoy. Shortly after that my breath started smoothing out and I was able to go and a steady super easy pace. By then I lost the front and mid pack. No one to draft off of.

Rest of the swim went okay minus one time where I turned left too soon during the first lap. A lifeguard redirected me, whew! I could tell I was moving very slow through the water so yup! My tests at Torrance Beach matched up to how fast I'll be in open water with swim booties on. >.<
What would you do differently?:

Not wear booties but then I risk getting cut by rocks and driftwood/rocks on beach.
Transition 1
  • 06m 32s

I pulled my right tricep as I exited the water by pulling off the top of my wetsuit off somehow. It wasn't a good feeling. Literally hurt pretty bad I had to just breath and calmly walk towards transition as I unsuited down to my waist. I went to medical for some help and they rubbed some icy hot on it and it helped relieve alot of the pain. By the time I got to my transition station it felt much better but not 100%.

Unsuited, dried myself a bit, put Headsweats on, sunglasses on, then helmet and snapped it in place. Sprayed some TriSlide on feet and put shoes on (this is where I noticed I forgot to put some NewSkin before the race). Unracked bike and ran through bike out chute to mount line.
What would you do differently?:

Carefully unsuit coming out of the water.
  • 1h 13m 6s
  • 24 miles
  • 19.70 mile/hr

Started at what felt as a comfortably hard pace heading towards the hill and noticed my HR was pretty high. I remembered wanting to match my previous year's PR or better but also going at a slightly easier effort so my run will be better. Passed so many people the first lap and more during the 2nd. I was passed a few times by some really strong cyclists. By the 3rd lap the field has thinned out alot.

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
2022 time: 1:13:10 HR: 34% Z3, 44% Z4, 13% Z5; PR speed on 3 lap course
2023 time: 1:13:10 HR: 34% Z3, 44% Z4, 13% Z5; PR speed on 3 lap course
What would you do differently?:

Nothing. Maybe not stay in big chainring up front during any lap to save power for running. At least I only did it once during the 3rd and last lap.
Transition 2
  • 02m 45s

Smooth transition. No issues dismounting or running back towards my station. Racked bike, removed helmet, and shoes. Put hat with flap on, hydration belt, sprayed feet with TriSlide
What would you do differently?:

  • 45m 12s
  • 5 miles
  • 09m 02s  min/mile

Exiting transition I already felt legs were heavy even after gearing down the last 90 seconds of the bike segment to make transition to run good. Nope! Legs were not happy at all for a while forcing me to a walk several times the first mile. Legs started feeling better at around 1.25 miles in where I felt I could amp up effort above Z2. At almost 2 miles in my legs felt pretty good so I increased my pace and saw my HR going up.

I saw a Caltri dude on the bike course and I noticed during that part of the race I was chopping away at his lead. I used this as motivation to push. Our pace was pretty much the same the first lap but as soon as I saw his lead diminishing I kept pushing to catch him. I thought he was purposely slowing down for a Caltri buddy, hehehe. I caught him at around the 3 mile mark but he couldn't keep pace so I wished him well.

I kept a strong pace and made sure I hydrated with my Infinit custom run formula every mile an drank the last of it at the 4 mile mark. This enabled me to run to the finish with a strong sprint effort, yay!

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: 42:26; HR: 53% Z4, 42% Z5
2022 time: 42:26; HR: 39% Z3, 55% Z4
2023 time: 42:26; HR: 39% Z3, 55% Z4
What would you do differently?:

Unsure really, my legs did not feel fried at all during the bike segment. I drank a full bottle of my Infinit custom bike formula. Weird... Anyway, my splits following the first mile would have been a bit faster had I continued running while dousing myself with water.
Post race
Warm down:

Walked around and stretched. Drank Endurox recovery drink.

What limited your ability to perform faster:

Swim booties and cramps at the start of the run.

Event comments:

Nice casual race venue. I wish they'd pave the parking lot and clean up the beach of all the rocks and driftwood debris on the sand and in the water though. :(

Last updated: 2023-04-02 12:00 AM
00:43:01 | 1933 yards | 02m 14s / 100yards
Age Group: 7/7
Overall: 0/81
Performance: Below average
Easy pace first lap, a little harder 2nd.
Suit: Roka Maverick Fullsuit
Course: 2 laps rectangular course with right turn on first orange buoy then left turns on yellow ones.
Start type: Run Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
Time: 06:32
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:13:06 | 24 miles | 19.70 mile/hr
Age Group: 3/7
Overall: 0/81
Performance: Good
HR shot of up to mid Z4 right up to the hill where I let my HR settle into mid to upper Z3 the rest of the bike course
Wind: Little
Course: 3 laps on bike course with a short hill about halfway in
Road: Smooth Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 02:45
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:45:12 | 05 miles | 09m 02s  min/mile
Age Group: 7/7
Overall: 0/81
Performance: Good
Zone 2 build up to 4 and 5 by the last lap
Course: 4 laps on bike path
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] 4

2023-08-04 8:34 PM

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