Rev3 Quassy - Half Rev - Triathlon1/2 Ironman


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Middlebury, Connecticut
United States
Revolution 3
Total Time = 4h 44m 30s
Overall Rank = 22/1063
Age Group =
Age Group Rank = 5/167
Pre-race routine:

Quassy is worth writing a report for as it is a good race. It is a fair course, and if you want a race that separates the field, this is your race. You won't have to worry about folks drafting here, I only saw 1-2 all day, and the hills broke them up eventually.

I did this race off Triple T, which I raced pretty hard. I basically didn't "train" for the 2 weeks leading up to quassy, and simply focused on daily movement. Any runs I did do were very easy to moderate. My focus was racing this on pre-triple t fitness. I had to recover and be ok with not treating this as an A race.

this took a true understanding of what "easy" means--a term AGers do not understand. for me, that is sub 150 watts on the bike. I did several easy rides on my MTN bike on the road, and total watts of 100-120 when on my tri bike. (300+ FTP, based on 1 hour efforts) and 8:30s + on the run (18:20 5k). the previous 2 weeks was about recovery--so I couldn't go easy enough.
Event warmup:

breakfast, light jog, light swim
Swim
  • 30m 16s
  • 2112 yards
  • 01m 26s / 100 yards
Comments:

good swim, got a great set of feet. Typical start, 150+ people going out way too hard, after 300 yards 90% drop off, found the guy who is more swim fit than me, sat on his fit until the final buoy where I was able to kick in up another gear and finish strong.

OWS is a strength of mine, and I am amazed how each mass start goes. At the gun, 75-100 people jump out in front of me, go way too hard, then they drop off, and there are about 10-20 people left. From there, it becomes a game of leap frog--how many feet can I gap up to? I only had to make 1 gap, sat on his feet and came out 6th in the wave, which was Men 35-39 (A-K), Men Under 20, Men 20-24, Men 25-29.
What would you do differently?:

not much. had a bit of a sight issue after I left my lead mans feet, but only cost me a handfull of seconds.
Transition 1
  • 01m 35s
Comments:

uneventfull
Bike
  • 2h 37m 19s
  • 56 miles
  • 21.36 mile/hr
Comments:

the bike is very hard, but fair. No chance to get in a good TT mode, but you can bomb the descents no issue as intersections are well guarded by cops and not technical in the least. One turn that you need to be careful at mile 31, but it is well marked and not too bad.

Takes some discipline to cap your effort on the hills--if you don't the course will chew you up and spit you out around mile 5-6 of the run.
What would you do differently?:

Not much at all.
Transition 2
  • 00m 51s
Comments:

good, but only put on 1 sock--no clue why?! I didnt realize until mile 1 and it made me laugh. didnt cause much harm, and at leat I know I can run 13.1 sockless in these shoes...
What would you do differently?:

put on both socks.
Run
  • 1h 34m 29s
  • 13.1 miles
  • 07m 13s  min/mile
Comments:

first 3-4 miles are fast, and my plan was to take them fast and not hold back. I wanted to see what happened.

first few were sub 6:30, and I started passing the female pros. I was in good position in the AG race, but knew same fast groups were behind me, mainly the 30-34 and 1/2 the 35-39 field.

at the first out and back, I saw alaina (jazz) and we exchanged words of encouragement. I won't lie--I wanted to run her down; mainly because I respect her as an athlete and person and I knew if I got closer it would push us both to go faster. Saw another female pro friend of mine that lives in Syracuse, and wanted to catch her for the same reasons.

At the 2nd out and back, the gap between my two female pro's was extended, so I wouldn't be catching them...;)

the last 3-4 miles were tough, I slowed a bit, but not too much. I paced the run well, and I still need to learn how to race to the finish.

I think I am 3-5 minutes away from racing with the true elite AGers in the sport, as the results testify.

those are very difficult minutes to find, but they are there--

Mentally, I think I have cracked the code a bit as to what it takes to race the WHOLE way.

I know what doesn't work:
-Thinking "Only 3 more miles to go!!" That is bull $hit--3 more miles is a long way, and to be honest saying that to myself doesn't work.
-thinking, "Only 20 more minutes!!" Again, BS--that is an eternity at 4:20 into a race.

Simply put, you have to enjoy the moment, each second, and realize looking ahead to the end is convincing the mind and body you don't want to exist in the moment. I need to learn to want that final 3-4 miles, and live in its moment.

Getting closer to being able to do that!

I was able to finish with my oldest son, and he did great coming down the shoot!...can't wait for that pic!
Post race
Warm down:

normatec next to Boom Boom matty reed....that was cool...:)

ate, enjoyed the park with kids as best I coould!

What limited your ability to perform faster:

the final mental push

Event comments:

Its agreat event, will do rev 3 again for sure!




Last updated: 2012-02-14 12:00 AM
Swimming
00:30:16 | 2112 yards | 01m 26s / 100yards
Age Group: 8/167
Overall: 35/1063
Performance: Good
Suit:
Course: Fair swim, perhaps a tad long, but not much.
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:35
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:37:19 | 56 miles | 21.36 mile/hr
Age Group: 4/167
Overall: 12/1063
Performance:
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 00:51
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:34:29 | 13.1 miles | 07m 13s  min/mile
Age Group: 5/167
Overall: 22/1063
Performance:
Course:
Keeping cool Good Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]