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5430 Sprint Triathlon - TriathlonSprint


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Boulder, Colorado
United States
5430 Sports Corp.
85F / 29C
Sunny
Total Time = 1h 23m 49s
Overall Rank = 82/1171
Age Group = M35-39
Age Group Rank = 26/124
Pre-race routine:

Woke up early and had a PB & J. I sipped on GU20 on the way to the race. I set up my transition area and had a GU 15 minutes before the start.
Event warmup:

Ken and I ran about 10m, nothing fast, just enough to get the blood flowing. I swam a few minutes before my wave started.
Swim
  • 16m 4s
  • 880 yards
  • 01m 50s / 100 yards
Comments:

This was my first mass wave start. I positioned myself to the outer half near the front. It was a cluster f.... at the start and people were getting in my way. I couldn't get into a groove and that screwed with my breathing and HR. Finally after the first buoy, I found clean water and cruised from there. I wanted to be out of the water in under 15-15:30 and did that as I was exiting the water in 14:55. I was a little slow getting to transition though.
What would you do differently?:

Overall a good swim for me. I just need to get more time in OW and continue to improve.
Transition 1
  • 01m 3s
Comments:

T1 went OK. My wetsuit came off easy but when I went to put on my helmet, my straw came out of my aero bottle, so I had to pick that off the ground and put it back. I had my shoes clipped in and had a rubber band holding them off the ground. That worked great, although I need to be able to get in my shoes faster. The course had a few curves to start, so I struggled to find enough time to get my feet in my shoes.
Bike
  • 42m 54s
  • 17.2 miles
  • 24.06 mile/hr
Comments:

This turned out to be a good bike for me. I passed a ton of people and think I was only passed by one person. During the first 5 miles, I felt sluggish. I was thinking, wow, this is going to suck. But as the course started going downhill, I was able to get my HR in check and started hammering. I lost a little energy as I headed south on 36. My hydration choice on the bike, was the new Lime Accelerade. And it will be the last. It is just too sweet for me. I took in less than half of my aero bottle on the course, which is much to little for me. So I think that cost me some on the run. I had a GU with me, but I didn't take it.
What would you do differently?:

More training.........
Transition 2
  • 01m 1s
Comments:

Coming into transition, I pulled my feet out of my shoes but actually lost a shoe before the mat. I said, f... it, I'm not stopping, this is a race. But luckily, a volunteer followed me in and handed over the shoe. Everything else went good. I took a water bottle out with me, as I can never get enough fluids with the cups. That worked great. I tossed it out at one of the aid stations.
Run
  • 22m 45s
  • 3.1 miles
  • 07m 20s  min/mile
Comments:

Not my best run, but about where I thought I would be. It was getting hot, and I don't think I got enough fluids on the bike. I was tired at the start and the small hill didn't help any. I got into a nice pace midway through and back to the finish.
What would you do differently?:

Well, I need to start doing some intense bricks - hammering the bike for 25-30 miles, then moving right into a tempo run for a few miles. I hope that helps the legs. I also need to continue with the track workouts. I think they will help.
Post race
Warm down:

Drank a lot of fluids (not beer) and talked to Ken, Dillard, Adam, Ryan and Julia. I hope I am fast as those guys and gal some day.

What limited your ability to perform faster:

more training.......

Event comments:

Great race..........




Last updated: 2007-01-08 12:00 AM
Swimming
00:16:04 | 880 yards | 01m 50s / 100yards
Age Group: 0/124
Overall: 474/1171
Performance: Good
max HR 165 avg 140
Suit: 2XU Comp 1
Course:
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed: Below average
Biking
00:42:54 | 17.2 miles | 24.06 mile/hr
Age Group: 0/124
Overall: 48/1171
Performance: Good
max HR 167 avg 156
Wind: None
Course: Loop. 1st 5 miles generally uphill then downhill and rollers to the end.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 01:01
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:22:45 | 03.1 miles | 07m 20s  min/mile
Age Group: 0/124
Overall: 188/1171
Performance: Average
max 175 avg 155
Course: Out and back over the dam road.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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] 5

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2007-06-17 8:48 PM

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Expert
960
5001001001001002525
Highlands Ranch, CO
Subject: 5430 Sprint Triathlon


2007-06-17 9:35 PM
in reply to: #847877

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Master
1873
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Colorado
Subject: RE: 5430 Sprint Triathlon

NICE WORK!!  And FYI you were faster than me today so stop hoping for that!!!  MAN it was all on the bike though.  That was smokin, but EXACTLY what I expected to see from you.  I thought you would run faster though... I got you by one little second there

BTW - my bike shoe also came unclipped at transition and a friendly volunteer picked it up for me

Great job  and you better beat my run split next time or I'm going to have to tell you that you run like a girl!

Congrats and rest up

 

2007-06-17 9:44 PM
in reply to: #847877

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Member
22

Denver
Subject: RE: 5430 Sprint Triathlon
Great job today.  A 24mph ride followed by 7:20 m/miles is incredibly strong.  You ended up passing over 2/3rds of us in the wave in front of you!  Thanks for not running me over on the way by!  Great job!
2007-06-17 10:33 PM
in reply to: #847877

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Master
4101
20002000100
Denver
Subject: RE: 5430 Sprint Triathlon
Great race! That is a great bike split, especially for feeling sluggish for 5 miles!
2007-06-18 7:57 AM
in reply to: #847877

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, North Carolina
Subject: RE: 5430 Sprint Triathlon

Congrats on an awesome race ... you are so FAST!

2007-06-18 8:27 AM
in reply to: #847877

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Expert
963
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Subject: RE: 5430 Sprint Triathlon
Very fast bike!!!!  Nice work!


2007-06-18 9:09 AM
in reply to: #847877

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Pro
4228
2000200010010025
Broomfield, Colorado
Subject: RE: 5430 Sprint Triathlon

Awesome race Scott!  You were in one heck of a tough AG!  (and in my hubby's AG!). 

No go on the Lime Accelerade, huh?  LOL!  Haven't tried it, not sure I want to now.

2007-06-18 9:43 AM
in reply to: #847877

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Veteran
308
100100100
Denver, CO
Subject: RE: 5430 Sprint Triathlon
Great race!  That is a solid swim for your first mass start, and about as violent and nasty as you'll ever see.  Fantastic bike split too, good to see that those training miles and the new P2C are working for you. 
2007-06-18 11:40 AM
in reply to: #847877

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Official BT Coach
2210
2000100100
Englewood, CO
Gold member
Subject: RE: 5430 Sprint Triathlon
Scott, that was an awesome race.  I knew you would be fast on the bike the way you were riding the other day.  Good to see you and again, AWESOME!
2007-06-18 12:25 PM
in reply to: #847877

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Expert
683
500100252525
Denver
Subject: RE: 5430 Sprint Triathlon
I always think it's funny what we're willing to give up while racing in order to save a couple seconds. A ~$100 pair of shoes? Yeah, what the heck - I'll worry about them later. Anyway, great job out there and nice meeting you this weekend.
2007-06-18 5:46 PM
in reply to: #847877

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Expert
968
5001001001001002525
Wellington, North Island
Subject: RE: 5430 Sprint Triathlon
For some hydration issues, that was an awesome bike split. And that run was brutal with the heat.

Great race!!!


2007-06-19 10:34 AM
in reply to: #847877

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Veteran
269
1001002525
Denver CO
Subject: RE: 5430 Sprint Triathlon
The first 5mi on the bike were basically uphill, no wonder you felt a bit sluggish.
Awesome ride, great run! Solid placing in one of the most competitive AGs. Congrats.
2007-06-20 4:07 PM
in reply to: #847877

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Expert
622
500100
Conifer, Colorado
Subject: RE: 5430 Sprint Triathlon
Nice race, Scott.

I'm with you - I will NEVER drink Accelerade again. I had my one of my worst marathons on that crap. Drys my mouth out and becomes undrinkable once it gets warm. I'll stick to the trusty old Gatorade.

Anyway... nice overall race. I didn't see a real weakness.
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