5430 Long Course Triathlon - Triathlon1/2 Ironman

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Boulder, Colorado
United States
5430 Sports Corp.
80F / 27C
Total Time = 6h 50m 6s
Overall Rank = 839/1000
Age Group = F35-39
Age Group Rank = 60/
Event warmup:

Did a few laps in swim area, but REALLY didn't leave myself enough time to warm up. Struggled for a long time on the swim to get warmed up and stretched out.
  • 57m 33s
  • 2112 yards
  • 02m 43s / 100 yards

Couldn't warm up (not cold, just not stretched out, breathing, in rhythm). Every time I tried to reach, seemed like stretching the muscles was taking all my oxygen! By the time I was finally stretched out on the second half, was tired from struggling all that time.

For some reason thought it was two laps, so was a little disoriented by that. Was hard to see all the buoys from the beach bc of the sun, so a bit disoriented on the third leg, too. Seemed like still a long long way to go, couldn't see the finish, then realized it was fairly close and to my left (a left turn at the next buoy, which wasn't the big yellow turn buoys like the others, but orange like the intermediate ones).

Never did manage to get into a bilateral or even semi-bilateral rhythm. I think I did better on the swim last year, after my pulmonary embolism, than this one!
What would you do differently?:

Warm up! Find a swim training partner.
Transition 1
  • 02m 56s

Good. Ran reasonably well out of the water. Had planned and walked my route from water, through transition to my rack (far corner) the night before, and visualized that part. I concentrated on running until the top of the hill, then worked on the wetsuit zipper, etc, once I was going downhill. Took time to dry my feet and drink a little water. Had taped the straps up on my helmet so they didn't get caught or require adjustment putting it on. That worked well. Had velcroed my bike shoe straps in the farthest open position I could and still have something to velcro to, so the straps wouldn't come all the way out of the loop.
What would you do differently?:

Not much. Practice with wetsuit a little more. Maybe didn't need to dry feet, but didn't take much time.
  • 3h 10m 4s
  • 56 miles
  • 17.68 mile/hr

Very good overall. Got up to speed quickly. Managed exertion about right, I think. No bike computer, so a little confusing. A guy I'd been leapfrogging with the whole first lap said (at end of loop) that we'd averaged 18.9. How I ended up with a 17.7 average I don't know, when I'm pretty good at doing negative splits. In any case, I maintained consistent effort, passed many on the flats, was definitely tired toward the end, but still felt pretty good going into the run.

Fuel and hydration okay, not great. Started getting headache toward end of first lap and really made an effort (successfully) to correct my hydration. Strategy worked well. Took off bottle cages and just used the aero bottle. At each aid station took a bottle and slowed down just long enough to squirt it all into the aero bottle, then dumped it.

Fuel strategy seemed pretty good, shot blocks (which I can store 4 of on top of the sponge in my aero bottle) and 4 Accel Gel, 2 with caffeine. I managed to get the Accel Gel down despite the slightly awkward position I taped them, overlapping, by the necks to my top tube, but a little too far back. They tore off perfectly without having to look or struggle, but they were too awkward to reach when going fast, almost under my seat. The shot blocks were more conveniently positioned, on the tube just behind the head set, but still in their packages, and it was awhile before I found time to open the package and put some in my aero bottle where I could get too them. That part works great. Only trouble is if there are still some there when I get to an aid station, then I have to try to squirt the water in around the shot blocks and they get a little slimy!

Maybe the worst part was the traffic and passing, etc. Some sections had lots of traffic, and when the pros were flying past us, too (on their second lap), it was a little unnerving to try to pass. I'm not the best at maintaining a straight course anyway, and with the drafting and blocking rules and folks slowing down or trying to pass, too, I had many uncomfortable moments. Also, the speed I got on some of the downhills was probably a bit more than I ever have. At least it felt far more unstable.
What would you do differently?:

Computer. Mount a little cup behind headset for shot blocks. Position gels same except farther forward. Need to work on hills and passing, etc. More group rides.
Transition 2
  • 04m 18s

Planned pretty well. Wasted a few seconds looking for my splits sheet and ointment that I'd forgotten to put out (didn't even have the splits sheet). Almost forgot my water bottle and had to run back about ten yards for it. Had planned ahead to use bathroom whether I needed to or not. Worth doing at this distance, I think.
  • 2h 35m 18s
  • 13.1 miles
  • 11m 51s  min/mile
Post race
Warm down:

Walked about five minutes.

What limited your ability to perform faster:

Overthinking. Not getting splits. Tender R foot (relatively minor)

Event comments:

Quite an event. Definitely organized. Minimal swim safety support compared to other events.

Profile Album

Last updated: 2008-01-25 12:00 AM
00:57:33 | 2112 yards | 02m 43s / 100yards
Age Group: 0/
Overall: 967/1000
Performance: Bad
Suit: Zoot men's M sleeveless
Course: Single loop Boulder Reservoir
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Medium
200M Perf. Below average Remainder: Bad
Breathing: Bad Drafting:
Waves: Navigation: Good
Rounding: Average
Time: 02:56
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:10:04 | 56 miles | 17.68 mile/hr
Age Group: 0/
Overall: 817/1000
Performance: Good
:( Lost my splits (the few I did remember to get) when I accidentally started a new log on my HRM.
Wind: Little
Course: Hilly
Road: Smooth Dry Cadence: 85?
Turns: Average Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Just right
Time: 04:18
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:35:18 | 13.1 miles | 11m 51s  min/mile
Age Group: 0/
Overall: 0/1000
Performance: Below average
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4