Mountain Man Triathlon - Half Iron Distance - Triathlon1/2 Ironman

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Flagstaff, Arizona
United States
Mountain Man Events
85F / 29C
Total Time = 5h 58m 8s
Overall Rank = 58/123
Age Group = M40-44
Age Group Rank = 14/24
Pre-race routine:

Had a decent night's sleep, woke up about 3am, had some breakfast (banana, clif bar, G2), did my business and got dressed. Loaded the car, woke up Kym and we headed for Lake Mary.
Event warmup:

Did not stretch for this race (probably a mistake but I seemed ok). I spent time wandering around, and got to the swim start about 10 minutes early to put in about 100m of warm up.
  • 41m 9s
  • 1931 meters
  • 02m 07s / 100 meters

After going hard up here in the Sprint, I purposely went out easy to save my oxygen. It really paid off as I was able to keep a steady rhythm and stroke throughout, never having to surface for extra air. I got hit hard in the head early, which was odd as I was WAY outside for a clean line. I had estimated 41.5 minutes for a good swim, so I came in under that, as well as I cut about 2 minutes off my swim from last year's race. THUMBS UP
What would you do differently?:

I am not sure if I had tried to push a little bit harder if it would have affected my oxygen or not at altitude. I suppose I could swim more inside to save some seconds, but I like the open water and not having to fight for position and move around people.
Transition 1
  • 01m 56s

A good T1 for me. We had a long run to get to our bikes for the HIM distance, but I like being close to Bike Out, so this was fine. I ran and got out of my wetsuit fine, then was on the move with my bike. My estimated good T1 was 2:00, and I came in just under, so THUMBS UP.
What would you do differently?:

Nothing, I am not sure how I can speed this up other than running faster through transition.
  • 2h 50m 42s
  • 56 miles
  • 19.68 mile/hr

WOW! That is the best HIM bike split I have ever ridden, and with the hilly course I was shocked. I felt great throughout, had some late quad cramps (which would affect my run - read on), but kept a smooth pace without having to push too hard. My HR was lower than expected which gave me confidence to keep cranking away. I went with a 20min nutrition plan (20min fluid, 20 min solid, 20 min fluid, 20 min solid, etc) using my Infinit, G2, Shot Bloks and a Clif Bar. While I think my solid and calorie intake was good and consistent, I think I made a BIG mistake with my fluid intake. I had no water (just plain forgot), and did not drink often enough. I also forgot to take my salt pills earlier in the ride (odd because I just rigged the dispenser to my bike handlebars this week), and I tried to play catch-up once I started cramping, but it was too late. Regardless, I am thrilled with this aspect of my triathlon skills, and think it is getting me ready for a stronger IM AZ bike split. Was about 2 minutes faster than my previous best HIM bike time, and over 6 minutes faster than I had estimated would be a strong ride for me at this race. THUMBS UP
What would you do differently?:

Drink more fluid more often, include water, and take my salt pills when I am supposed to!
Transition 2
  • 02m 10s

Another strong transition for me. I ran well with my bike (shoes off), and racked clean and quick and was on my way to the run. I had estimated a 1:40 T2 as being very fast and strong, so coming in at just over 2:10 (especially when I just killed the bike course) was a-ok. THUMBS UP
What would you do differently?:

Nothing I can think of - I felt fast and moved well through T2.
  • 2h 22m 10s
  • 13.1 miles
  • 10m 51s  min/mile

One word - BONK. 2:22 for the HIM run? Even on this tough course that is frustrating and unacceptable. I know it had quite a bit to do with my quads, as they cramped hard at .5 mile, and would not totally clear up the whole time. I took salt pills but was already behind on sodium so it only kept things from getting worse. I just could not hold a decent pace, but I did manage to walk as seldom as possible. Tried to cut the run into 4 5K segments, but it just did not help. I had to merely gut this one out, knowing my fantastic start and bike were going to be wasted. Just a miserable, miserable run, and one I am familiar with, so there is no excuse. THUMBS DOWN
What would you do differently?:

Not be cramping coming off the bike, learn to push through cramps even more than I tried to do. Run, Run, Run!
Post race
Warm down:

Hung out with ONE Multisport and chatted a bit, then loaded the car and headed out for the ride back down to Phoenix.

What limited your ability to perform faster:

Quad cramps - plain and simple. Whether it was inevitable, or if my failure to keep hydrated and take my salt pills on time, I did not put together a complete race this time. I still managed a sub-6 hour time, but I had so much more potential going into, and through 2/3 of the race.

Event comments:

I like the Flagstaff venue - so this is a race I will always plan on participating in.

Profile Album

Last updated: 2012-06-11 12:00 AM
00:41:09 | 1931 meters | 02m 07s / 100meters
Age Group: 11/24
Overall: 0/123
Performance: Good
My GPS watch showed this to be more like 2500m, but since it does not work well under water, I do not trust it. HR showed 121BPM avg, which sounds about right, but as with the GPS, the HR does not work under water so I am not counting it as accurate.
Suit: Orca Sonar sleeveless
Course: Clockwise rectangle (sort of). About 300m out, then a long straight-away along the lake, then turn to head back in for about 400m to the shore.
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Good Navigation: Average
Rounding: Average
Time: 01:56
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:50:42 | 56 miles | 19.68 mile/hr
Age Group: 12/24
Overall: 0/123
Performance: Good
119 Low BPM, 147 avg BPM, 166 high BPM. Was well within my comfort range for HR, especially during races. Usually I am up over 155 by the end of the bike, so I am controlling my HR better.
Wind: Some
Course: Hilly ride with 2 loops around Mormon Lake (I hate that rough road).
Road: Rough Dry Cadence: 77
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 02:10
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:22:10 | 13.1 miles | 10m 51s  min/mile
Age Group: 16/24
Overall: 0/123
Performance: Bad
On my GPS, and some fellow triathletes (really, really good ones), we had the run distance clocked at 13.6 miles, so I think it is safe to say we ran a little more than we should have today. Oh well, we all did it so it is fair. My HR was good, Low 137BPM, Avg 161BPM, High 174BPM
Course: Out and back course, with a major 1.2 mile hill at the 1.5 mile mark.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4