TBF Tri For Real #2 - TriathlonOlympic

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Herald, California
United States
TBF Racing
75F / 24C
Total Time = 2h 18m 4s
Overall Rank = 35/222
Age Group = 40-44
Age Group Rank = 3/15
Pre-race routine:

This was a "B" race for me, so nothing special really went into the preparation. I had my normal pre-race meal - peanut butter toast with a banana and cup of coffee - three hours before the event. Also, I consumed 24 ounces of electrolyte solution while driving to the event and setting up transition.
Event warmup:

My son's race started about 45 minutes prior to my race, so really no warm-up. I got my transition set-up and spent the remainder of the time trying to watch as much of his race as possible.

I did do some minimal stretching then hopped in the water for a few strokes before the race start.
  • 27m 54s
  • 1640 yards
  • 01m 42s / 100 yards

I felt like I had a good swim. Sighting, breathing, and staying on course seemed good, but it was definitely not reflected in my time. I was pretty disappointed when I looked at my watch coming out of the water.

I didn't have any drafting options present themselves. I had a lot of open water to swim in for the majority of the course.

I gave 9 minutes to the leader on the swim! I just can't keep doing this if I'm going to be competitive.
What would you do differently?:

Learn how to swim!
Transition 1
  • 00m

Time included in swim split, but easily under a minute.

No socks. I had a little trouble with the back of my shoes sticking and folding down on my heels. No other issues.
What would you do differently?:

  • 1h 06m 51s
  • 24.85 miles
  • 22.30 mile/hr

I basically threw caution to the wind and went out hard on the bike. I really wanted to go under an hour on the bike split. After my swim split and this being my strongest discipline, I wanted to make up as much time as possible here.

Event though I fail off of my goal, no other riders passed me on the course and I passed quite a few riders from earlier waves.
What would you do differently?:

Unfortunately, the main issue was out of my control - traffic. In a couple spots, I had cars pass me then slow in front of me as they waited to pass other riders. At one point, I had a car start to push me off the road toward the shoulder.

While not a huge disturbance, the traffic broke my cadence and pacing effort.
Transition 2
  • 00m

T2 time in bike split.

In an effort to still recover from the swim, I donned my shoes without socks. This was my first attempt at running without socks. Hmm... so much for the tenant of not trying anything new on race day. I was surprised at how comfortable my feet felt at the beginning of the run. However, at about mid run, I developed a hot spot on my left foot. By the end of the run, I had an approximate quarter size blister.
What would you do differently?:

I need to do a little more training running without socks. I definitely like the feel and think I will head in this direction.
  • 43m 19s
  • 6.21 miles
  • 06m 59s  min/mile

Very happy with my run. I wanted to go sub 7 minute miles and I just made it at 6:59.

Coming out of transition, I was a little worried about the run after my effort on the bike. However, I was pleasantly surprised at how well my legs recovered from the bike.

I feel like I was able to keep my effort just below my VT and LT for the majority of the run based on my breathing. Stride and mechanics felt good too. While tired by the finish, I felt I could of pushed on longer at this pace which spells good news for my upcoming HIM in October.
What would you do differently?:

Nothing. I'm quite happy with my run split. In fact, this was the highlight of my day.
Post race
Warm down:

Just a little walking cool down. I didn't feel overly exerted at the finish.

What limited your ability to perform faster:

The swim!

Event comments:

Goal was to go sub 2:15 for this race. Unfortunately, after the swim, I knew this was going to be a difficult task! I gave my best effort on the bike and run to recover, but it just wasn't in the cards for the day.

Somehow I made a podium finish with this performance! However, the field was roughly 100 people lighter than last year. And, despite the swim, my time was just over a minute faster than last year.

Profile Album

Last updated: 2011-07-04 12:00 AM
00:27:54 | 1640 yards | 01m 42s / 100yards
Age Group: 0/15
Overall: 96/222
Performance: Average
Time includes T1.
Suit: Blueseventy Reation Long John
Course: Shallow water, closed lake course with clockwise swim pattern. Light, surface chop. Water fairly clear with a couple of feet of visibility. First buoy easy to spot, but after first right-hand turn, we were swimming into the sun. I had clear goggles, so sighting was a little more difficult, but doable.
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
01:06:51 | 24.85 miles | 22.30 mile/hr
Age Group: 0/15
Overall: 25/222
Performance: Good
Time includes T2.
Wind: Some with gusts
Course: Out-and-back course design on rural roads. Course is relatively flat with rolling hills. The start and finish has speed bumps located inside the park. The bumps are steep and throw the bike in the air, which requires you to come out of aero position and get on the horns for control.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:43:19 | 06.21 miles | 06m 59s  min/mile
Age Group: 0/15
Overall: 31/222
Performance: Good
Course: This is a pretty technical run course for a road triathlon. The course is primarily rolling fire roads with single track portions around the lake. Course requires frequent changes in pace for cornering and short bursts of exertion for the climbs.
Keeping cool Good Drinking Just right
Post race
Weight change: %3
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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