HITS Triathlon Series: Napa Valley - Half Iron Course - Triathlon


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Napa, California
United States
HITS Triathlon Series
70F / 21C
Sunny
Total Time = 5h 19m 35s
Overall Rank = 36/244
Age Group = M25-29
Age Group Rank = 8/27
Pre-race routine:

Traveled Thursday.
Friday morning woke and did a 20 minute Z1 jog and spent the morning playing with kids. Friday afternoon we drove part of the bike course, went to the race meeting and checked out the water temp. After the meeting we went back to the hotel had dinner, finished packing and went to bed at 8:30.
Saturday morning we woke up at 4. I went to the bathroom, ate an uncrustable and drank a costco nutrition shake (220 cal). We left at 4:20 for the race. On the drive I drank a 16 oz bottle of water. We got to the transition area at 5:45. I realized I forgot my timing chip so I had to stop at check in first. They weren't ready with the timing chips yet, so I had to go back. I set up my transition area until 6:25. I stopped by the bathroom, then grabbed my new timing chip and headed down to the water.
Event warmup:

I got to the water about 6:40. I had a GU gel, and then got in the water. I spent the first few minutes just wading in and getting my face wet. I swam out until the bite of the water was gone and I could breathe comfortably swimming, then I swam back (probably about 100m total). Nate and I looked for the girls and couldn't find them so we went back in the water to keep getting used to the temp. We listened to the last minute announcements and then got in position.
Swim
  • 37m 59s
  • 1931 meters
  • 01m 58s / 100 meters
Comments:

I started out towards the right of the pack and back behind the first couple of people. I kept it really easy for the first 300 meters just getting into the groove. There were enough people that I just sighted by making sure there were people on both sides while I was breathing for the first 600 meters until we were close to the bouy (going out was directly into sun and couldn't see anything). After the first turn I built a little more. For the first time I could see feet and I tried to stick with them. Overall I felt a lot more comfortable in the water and that led to a lot better situational awareness. The bi-lateral breathing helped a lot particularly with sighting as every leg had the sun blinding one side.
What would you do differently?:

I kept it very conservative, I probably could have pushed a little harder. Also, I got on feet for maybe 100 meters. Next time look for feet and try and stay on them.
Transition 1
  • 03m 27s
Comments:

Wetsuit got stuck and my hands were just numb enough that it wasn't working to get it off. Pretty frustrating.
What would you do differently?:

Need to practice getting out of the wetsuit
Bike
  • 2h 59m 49s
  • 56 miles
  • 18.69 mile/hr
Comments:

Kept it very comfortable/easy for the first 15 minutes. I got more comfortable with the downhills as the race went on. I stopped to pee at the second turn around (mile 40ish).

Nutrition: 0:15 GU gel, 0:40 half of gu chomp pack, 1:05 other half, 1:30 uncrustable, 2:20 salt stick tablet
Drank a gulp every 10 minutes of 24 oz waterbottle with three scoops of perform in it. I was trying to finish one bottle per hour. At 2:20 I started feeling sloshy stomach so I had the salt stick and stopped drinking.
What would you do differently?:

After Provo last year I kept it really calm. I probably could have pushed a little harder. Also, I figured it out when I felt the stomach sloshing, but I should have slowed down the drinking earlier. Also, I did a pretty good job with cadence and I think the average is so low mainly due to all the coasting down he hills, but I would need to watch to make sure I am keeping that up.
Transition 2
  • 01m 28s
Comments:

No flying dismount due to rough road and uphill.
Run
  • 1h 36m 51s
  • 13.1 miles
  • 07m 23s  min/mile
Comments:

Really focused to keep the first 5k calm and worked on getting my HR under control. After the first 3 miles I started letting it out.

at 0:20 I had 1/4 of gu chomp pack and 0:50 I had another 1/4. I had a sliche of Orange at the 1.5 mile mark and a gulp of water at the 4.5 mile mark 10 mile mark.
What would you do differently?:

It was a good run. I am going to train a little more for hills, and I was a little more conservative at the beginning than I think I needed to be.
Post race
Warm down:

Kept walking and walked down to the lake to stand with my legs in the cold water.

What limited your ability to perform faster:

Fear from my last half performance and lack of hill experience on the bike.

Event comments:

The location was amazing. I really liked the HITS experience and I would definitely race with them again. The volunteers and people working the race were great. The only downsides were the road conditions on the bike and the post race activities could have been better.




Last updated: 2013-01-10 12:00 AM
Swimming
00:37:59 | 1931 meters | 01m 58s / 100meters
Age Group: 8/27
Overall: 54/244
Performance: Good
Suit: Xterra Votex 4 with neoprene cap and booties
Course: Triangular course
Start type: Wade Plus: Shot
Water temp: 63F / 17C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:27
Performance: Bad
Cap removal: Bad Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:59:49 | 56 miles | 18.69 mile/hr
Age Group: 8/27
Overall: 51/244
Performance: Average
5 mile lap splits: 18:18, 15:25, 15:28, 14:58, 13:40, 16:03, 15:51, 15:52, 15:22, 16:02, 16:42 Avg HR: 139 Max HR: 165
Wind: Little
Course: Hilly, winding course. 2 out and backs with a little flat on the first out and back and no flats on the second. Hard to make up the speed lost climbing on the downhill because the roads were bumpy and had a lot of sharp turns.
Road: Rough Dry Cadence: 78
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:28
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:36:51 | 13.1 miles | 07m 23s  min/mile
Age Group: 3/27
Overall: 25/244
Performance: Good
Mile splits (until footpod crapped out): 7:45, 8:09 Avg HR: 159 Max HR: 177
Course: Hilly out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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] 5