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Pigman Triathlon - Long Course - Triathlon1/2 Ironman

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Palo, Iowa
United States
Pigman Triathlon
75F / 24C
Total Time = 5h 15m 24s
Overall Rank = 87/474
Age Group = M25-30
Age Group Rank = 14/46
Pre-race routine:

met mndiver (bryan), jungledoc (paul), and rabkaman (rodger) at the olive garden the night before for some carbo loading. got a surprising amount of sleep the night before. i woke up at 0430 pretty calm, wasn't very nervous like i'd be with a sprint. that made me nervous, so...there you go. i had a clif bar, a banana, and a chocolate milk. loaded up the car and the ladies and off to the race. the girls dropped me off and i got things set up.
Event warmup:

getting my stuff set up, i was saying hi to some friends and making small talk. a friend who swam college with me found me and we were talking. "you got to get a wetsuit," i told him, "you go so fast, it's like you're cheating!" he said, "i don't know, with the water being that hot, don't you think you'll overheat?" oh phil, that's the lie all swimmers tell themselves. more on that later.
knowing it was going to be a long day, i didn't do much warm up. getting into that wet suit was hard enough ;) got the wetsuit mostly on, paul helped "zip up my dress" and he and i went for a little swim.
  • 27m 47s
  • 2112 yards
  • 01m 19s / 100 yards

this is the moment of glory for the swimmers. in these long races, those runners/bikers have all day to catch you, so might as well make them look silly in the beginning.
i was in wave six with waves being sent three minutes apart. i was talking with friends and fellow bt-ers as we watched and cheered the other waves. just before one of the starts, a boat zipped across the race route creating wake for the heat before us, but they were going to help someone who was already swimming back. my goggles had some crap on them making them blurry, i was a little worried about sighting. finally got them right and waited for the start.
  • ....and we're off! i ran into the water and started stroking. within 30 seconds, i was in the lead. "oh crap," i thought, "i'm i going out too fast? why isn't there anyone else?" i didn't think i was going too fast, so i just kept on keeping on. the stroke felt great and i just kept thinking long and strong. soon, i started running into the previous heats and then it was just dodging one person after another. i was trying hard not to run into anyone, i feel bad, the swim can be hard enough for some people.
  • rounded the first bouy and didn't even bother to look for the next one, i just followed the herd. more dodging, long and strong baby. nice and easy. it would have been nice if the race crew wasn't zipping around the lake and creating wake, but, you take what you get.
    rounded the last bouy and headed for shore. now i was seeing caps from the second heat (clydesdales/athenas). hopped out on shore feeling good and ran into transistion. looked at my watch, holy smokes! nailed that swim, felt great!
    What would you do differently?:

    nothing, nothing at all. pace felt great and i got the tenth fastest swim split of the entire race (teams included!). my moment in the sun, er, overcast cloudyness.
    Transition 1
    • 03m 22s

    la-la-la. felt like i spent all day in t1. maybe next race i won't bother with riding gloves. rach came down just as i was in t1, she snapped a couple of pictures. i was just looking around at all the bikes still in the racks. yep, moment in the sun for the swimmer.
    the shoes in the pedals were a-ok getting into. still, it would be nice to have some tri-shoes instead of roadies.
    What would you do differently?:

    since it was my first one, you gotta leave time to improve. i think that was done here. way too much time in t1, try to fix that next HIM ;)
    • 2h 50m 2s
    • 56 miles
    • 19.76 mile/hr

    okay, so i'm following mark ricci's "how to pace a 1/2 ironman" and something i found on gordo's website. i've got my zones which i need to stay in. the only thing that kept me to this was knowing i had a half marathon to run after this.
    started out very slow. people were passing me right and left. i felt like this was my first time on a bike out there. wow, i just felt like i was going really, really slow. i kept telling myself - "first HIM, calm down, we are just trying to finish, not break any records. you want to finish strong, don't you? you'll see some of these hot rods on the run."
    and that's what it was. a constant battle trying to stay in my zones and not catch people. telling myself while i could definetly go faster, i would pay for it at the end. just hit the nutrition like you planned and keep pedaling.
    it was raining for about the first 30 minutes, making the road slick. i saw a guy eat it about mile 10. luckly, he was okay and got right back up. lots of water bottles flung over the train tracks. one flat tire.
    i was greatful when i got to hit a new zone, but it didn't help all that much.
    the last 10 miles my legs started cramping and my back started to hurt. i think i was a little too tense about the slow bike. i wanted to hit 20+, but i was realizing that it wasn't going to happen. i thought about hammering out the last ten miles only for a second or two. decide to save my energy for the half mary coming up.
    What would you do differently?:

    train on the bike more, get my fitness up. i thought i had some good fitness on the bike. maybe throw in more interval training.
    for those of you scoring at home, i was slightly above average on the bike compared to the entire race.
    i took two gel flasks and only needed one. next time i'll save the trouble.
    Transition 2
    • 01m 28s

    got into t2 and my shoe came off after i hopped off. had to throw the bike on the snow fence and run to get it. aside from that, t2 went a little better than t1, but again, always room to improve. hit the porta potty and was growing impatient with all the peeing i was doing (enough man, we gotta go!)
    What would you do differently?:

    the shoe thing was a freak occurance, how do you prepare for that?
    • 1h 52m 47s
    • 13.1 miles
    • 08m 37s  min/mile

    i am not a runner. never have been and may never be. the goal of this was to survive.
    got running and felt good, really good. checked my hr and told myself to stay in my zones, you've stuck to the plan this far and it's been panning out, don't blow it. i'm also haunted by the past rr of fellow bt-er's hitting the wall about mile 7-8. just stick to the plan.
    i don't think i've ever felt this good on a run at a tri. maybe there's something to this race plan! kept the nutrition going but instead of every 15 minutes, it switched to every mile. the aid station volunteers were starting to get overwhelmed with runners coming at them from both sides. i promised my friend who coaches marathons that i would powerwalk the aid stations. stick to the plan.
    the first half was awesome, i had to slow myself down to stay in the zones, but i felt great. i noticed that the first half of the course was all slightly downhill and that i would be running uphill on the way...nevermind, don't think about that now, just stay in the zones.
    the longer the race went on, the more people i started to pass. more and more people were walking and struggling. a smirk of satisfaction came on my face, even though i biked like a sissy, i am making up for it now.
    the sun came out and started to warm the place up quickly. stick to the plan. i had a gel flask with me and taking pulls off it every odd mile w/ water and every even mile was powerade and a e-cap. every mile got a cup of water dumped on me. my shoes felt like they were full of water.
    turned around, started high five people i knew. still feeling good. mile 8 i started to run but still saving somethin-somethin for the giant hill (and the other long hill in the park!)
    i decided to enjoy my first ever HIM and not put the pedal to the metal, but i didn't slouch it either. the giant hill was just that, giant. but i had enough in the tank to run up the whole thing.
    the last aid station i still had some gatorade and water. a guy passed me saying "it's not going to do anything now." i don't know if he was saying to himself or to me, but i took it as me. so i just ran right around him, see you later pal.
    got up the final hill and turned the corner, it's a downhill slope to the finish. people were waiting on the sides for there athletes and cheering for the others. i started asking for more cowbell. "com'on people, that's not going to get me into the finish! more cowbell!! i've been out there for five hours!!! let's go!!!" yeah, that was fun. jumped into the finish with a time of 5:15. beautiful.
    What would you do differently?:

    for my first time? nothing. it was great! the next time i do it i'll have to give it all i got at the end.
    Post race
    Warm down:

    walked around a bit and ate everything i could get my hands on. free massages? yes please!!! the day contiuned with me eating anything and everything. back to sensible eating tomorrow!

    What limited your ability to perform faster:

    bike fitness. i stayed in my zones, but better fitness would have allowed me going faster without leaving my zones.
    even though i was a little disapointed with my bike speed, it was my first HIM, so room to improve. maybe i will choose a more agressive training program.
    that, of course, is not to say that the beginner 1/2 program from this site was bad, by any means! it did fantastic and worked well with my limited time. combined with mark ricci's pacing plan, i finished a (somewhat challenging) HIM with no problem. never once was there a question if i was going to finish or not.
    oh, and that triathlon calculator ( was only about 3 minutes off.

    Event comments:

    this was a great and challenging race! plently of helpful and friendly volunteers. well organized and seems to be in an area that is immune to bad weather for some reason.

    Profile Album

    Last updated: 2006-12-17 12:00 AM
    00:27:47 | 2112 yards | 01m 19s / 100yards
    Age Group: 1/46
    Overall: 10/474
    Performance: Good
    Avg HR 155 Max HR 172
    Suit: QR Sleeveless
    Course: "triangle shaped" out to buoy, hard right. swam to next bouy, hard right. back to shore.
    Start type: Run Plus: Waves
    Water temp: 77F / 25C Current: Low
    200M Perf. Good Remainder: Good
    Breathing: Good Drafting: Average
    Waves: Average Navigation: Good
    Rounding: Good
    Time: 03:22
    Performance: Below average
    Cap removal: Good Helmet on/
    Suit off:
    Wetsuit stuck? No Run with bike: Yes
    Jump on bike: Yes
    Getting up to speed: Good
    02:50:02 | 56 miles | 19.76 mile/hr
    Age Group: 29/46
    Overall: 229/474
    Performance: Average
    yeah, i'm not going to list each lap. avg hr 144 max hr 161
    Wind: Little
    Course: highway route down to palo-shellsburg-vinton-urbana-shellsburg-palo. highway open to traffic, although not too bad. there are some spots that are rough, but for the most part it was smooth.
    Road: Smooth Dry Cadence:
    Turns: Average Cornering: Average
    Gear changes: Good Hills: Average
    Race pace: Comfortable Drinks: Just right
    Time: 01:28
    Overall: Average
    Riding w/ feet on shoes Good
    Jumping off bike Good
    Running with bike Bad
    Racking bike Good
    Shoe and helmet removal Good
    01:52:47 | 13.1 miles | 08m 37s  min/mile
    Age Group: 19/46
    Overall: 84/474
    Performance: Good
    avg HR 163 max HR 179
    Course: like running down the inside of a bunt cake pan. you exit the park down a giant hill and run along ashplat covered highways. there is a quater-mile hill just before the turn around. out and back with aid stations at/around every mile.
    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] 5

    2007-08-20 9:31 AM

    User image

    Extreme Veteran
    "the wave", iowa
    Subject: Pigman Triathlon - Long Course

    2007-08-20 9:41 AM
    in reply to: #931911

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    Wisconsin near the Twin Cities metro
    Subject: RE: Pigman Triathlon - Long Course
    Nice race.  I would kill...literally kill have your swim split.  I think you got me by almost 9 minutes on the swim yesterday.  Good job on sticking with your game plan.  I thought the massages were $20, how did you get a free one?
    2007-08-20 10:14 AM
    in reply to: #931911

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    Not a Coach
    Media, PA
    Subject: RE: Pigman Triathlon - Long Course

    Jim can only have it if I don't kill someone for it first. 

    Great job out there and nice job pacing the bike for you first time out.  Won't be long at all before you're sub-5.  Congrats!

    2007-08-20 10:14 AM
    in reply to: #931942

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    Extreme Veteran
    "the wave", iowa
    Subject: RE: Pigman Triathlon - Long Course

    the chiro adjustments were $20, the massages were "tips appericated"

    while i may have been faster in the swim, you killed...figuratively killed me on the bike/run/overall.  don't be too envious

    2007-08-20 10:30 AM
    in reply to: #931911

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    Subject: RE: Pigman Triathlon - Long Course
    Wow, what a race!  It was great meeting you and your family the night before at Olive Garden.  You did a great job and should just be feeling high on the effort for awhile now.  Congratulations a well followed plan.
    2007-08-20 10:53 AM
    in reply to: #931911

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    Middletown, DE
    Subject: RE: Pigman Triathlon - Long Course
    Noz, awesome job all around.  5:15 is tremendous for a veteran, let alone your 1st HIM.  Great job. 

    2007-08-20 11:10 AM
    in reply to: #931911

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    Extreme Veteran
    Blaine, MN
    Subject: RE: Pigman Triathlon - Long Course
    I knew you'd beat 5:30.. you have a serious potential to win a few age groups I think... nice 1st HIM... hope you keep IM in sight and aim high... you have some serious potential. Your swim time and run seemed like your stronger suits... just kick it in on the bike and you get sub 5s dude.. Way to go!!

    Edited by rabkaman 2007-08-20 11:10 AM
    2007-08-20 11:13 AM
    in reply to: #931911

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    Twin Cities, MN
    Subject: RE: Pigman Triathlon - Long Course
    phenomenal swim times! You probably felt like the frog in the game Frogger, passing/dodging all the bodies in the water. Nice first HIM!
    2007-08-20 11:19 AM
    in reply to: #931911

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    Subject: RE: Pigman Triathlon - Long Course
    Awesome HIM Noz, I knew you were gonna rock when I realized you passed me with like 100 yards left to shore. Congratulations again.
    2007-08-20 11:25 AM
    in reply to: #931911

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    Subject: RE: Pigman Triathlon - Long Course
    2007-08-20 11:40 AM
    in reply to: #931911

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    A farming town in MN
    Subject: RE: Pigman Triathlon - Long Course

    Great race!  Awesome swim.  Way to hold back on the bike.  I know it's saved my butt on a few tris even though it's hard to hold back.  For not being a runner, you had an awesome run...

    Way to stir up more cowbell (fun, isn't it?).  I used on my last race.  Helped me to pace, and ended up beating prediction by 5 min.

    Congrats on a great race!

    2007-08-20 6:01 PM
    in reply to: #931911

    Minneapolis, Minnesota
    Subject: RE: Pigman Triathlon - Long Course
    I am totally impressed! What an effort. Congratulations to you!!
    2007-08-20 7:10 PM
    in reply to: #931911

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    West Bend, WI
    Subject: RE: Pigman Triathlon - Long Course

    Woah- congrats!!  Beautiful swim

    Im glad someone had a good day out there!!

    2007-08-21 7:51 AM
    in reply to: #931911

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    Extreme Veteran
    "the wave", iowa
    Subject: RE: Pigman Triathlon - Long Course
    thanks everybody!  i appericate your kind words and taking time to read the rr!
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