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Lake Stevens 70.3 Triathlon World Qualifier - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
69F / 21C
Overcast
Total Time = 6h 39m 49s
Overall Rank = 714/880
Age Group = clydesdale
Age Group Rank = 25/37
Pre-race routine:

Up early, ate oatmeal and drank coffee and got my early morning fix of Beginningtriathlete.com
Loaded up Ridgeline and drove the hour to Lake Stevens.
Event warmup:

Waded into the small bay by the docks and did some quick short sprints.
Swim
  • 44m 30s
  • 2112 yards
  • 02m 07s / 100 yards
Comments:

I was in the second to last wave. Relay people were last. Had a partial anxiety attack of "Oh crap, gotta swim a full 1.2 mile swim. It went away quickly, telling myself relax/done this before.

Eased into water off of dock so wouldn't get water up the top. Got goggles adjusted. Still had to stop 3 times during the swim to dump water out of them.

Started on the outside and avoided much contact and conjestion. Had decent rhythym, breathing was ok. Just didn't push the pace, Looking back, should have gone harder (but at the time, I just wanted to finish).

Coming up to the slanted boat landing exit. Saw the gravel and though I should stand up, did, took googles off and took another step and went into deep water again, had to breast stroke another 5yards to wade up steps....30 seconds lost there.
What would you do differently?:

I'm ok with it. Suprised that it was a minute slower than last year...
More OWS. I have done any core strength training since april.
Transition 1
  • 03m 53s
Comments:

Had to readjust my tri top and walked along ways on the pavement before putting shoes on. Had grit on feet. My place in T1 was at the far opposite end of bike exit.
What would you do differently?:

Wish for more room at T1 and have a chair to sit on.
Bike
  • 3h 18m 53s
  • 56 miles
  • 16.89 mile/hr
Comments:

My right calf was crampy the first 4-5 miles. And that was on part of the new course out to the Loop course. So I didn't push it and didn't know the curves in the roadway. Traded places with some skinny old guy for awhile. Finally made the turn and got on the Main Loop of the course. This portion I know, So I was ready for the climbs and false flat areas. Agressive on the down portions and never had problems with shifting or throwing the chain.

Got around to the Lakes area and went fairly fast on the down hill. Than on Dubuque road, cranked it up and passed many on the course doing about 28-30 mph, could really feel the front tire do it's thunk thunk thing on the smooth asphalt (always had me worried it would blow?).

Got through the climb and saw some gals in Tri Jerseys with a bullhorn exhorting the riders. Saw it was Tri-Fusion. Asked one of the hotties if she knew Stan. She screamed back "You bet! I know Stan". You are famous Flyboy.

Got through on the the first loop, and got fluid replacements and started second loop. Saw between 5-9 people with mechanical/tire problems. Still haven't had that misfortune. (KNOCk on wood). Second loop was quiet, didn't have the pros and age groupers passing by this time....Again got great speed on Dubuque road. And then on the one super downhill, I hit the speed of 43 mph and got the FEAR. Bike was going into a shimmy and I had a curve at the bottom before the road went back up the hill. But when I saw 43 and the shimmy happened, had flash of loosing it (FEAR). Got the control back and zoomed up the hill without peddaling, that is how much momentum you can get.

Tried to maintain a event pace on the final 6 or so miles (part of the new course) Thought that I would have a decent or better time....but alas, it wasn't.
What would you do differently?:

Maybe be a litte more agressive after getting warmed up. Had some issues with the male stuff and the seat....

More Biking.
Transition 2
  • 03m 33s
Comments:

Sat down on the ground and put socks an shoes on ,brushed off grit. Hit porta potty for a quick relief.
Run
  • 2h 29m 3s
  • 13.1 miles
  • 11m 23s  min/mile
Comments:

First two miles were hard. Transition from biking legs to running is always painful. Plus I had done no Brick Training.

Plan was to run and walk the water stations. Only had walkd twice on the one uphill section for about 100 yards. Pace just wasn't that fast...
What would you do differently?:

Brick training could have help alittle.
Post race
Warm down:

Got stuff and let the dogs lick my hands.

What limited your ability to perform faster:

Old age and weight.....Lack of core strength training since April. I had a good routine going back in the spring during Marathon season, but stopped when I got into training for this race.

After moping about not getting a Kona Lottery Slot, this sorta became my A Race for triathlons. But the mental umph was not into the training and focus.



Event comments:

I didn't like how they changed the location of the bike water station.
Expo is pathetic. Glad they forced me to attend the mandatory briefing and to find out that primo parking was limited and cost $10.

Would like to see more cycle cops driving the course with bikes. Keep the local asswipes from being aggressive in their driving and passing of racers.




Last updated: 2008-03-15 12:00 AM
Swimming
00:44:30 | 2112 yards | 02m 07s / 100yards
Age Group: 0/37
Overall: 0/880
Performance: Average
No HRM
Suit: T1 De Soto
Course: One loop, triangle shaped.
Start type: Deep Water Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
T1
Time: 03:53
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
03:18:53 | 56 miles | 16.89 mile/hr
Age Group: 0/37
Overall: 0/880
Performance: Average
Wind: Little
Course: two loops around the local side roads. Winding and hilly. Some of the roadway had new black smooth asphalt. SWEEEET. So roadway was mostly smooth/although still some areas where chipseal was worn out.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:33
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal
Running
02:29:03 | 13.1 miles | 11m 23s  min/mile
Age Group: 0/37
Overall: 0/880
Performance: Average
Course: two loops of city streets
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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] 4

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2008-07-07 2:10 PM

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Champion
6931
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Bellingham, Washington
Subject: Lake Stevens 70.3 Triathlon World Qualifier


2008-07-07 6:00 PM
in reply to: #1512328

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Master
2235
200010010025
Pacific Northwest
Subject: RE: Lake Stevens 70.3 Triathlon World Qualifier
Great race, Spence!  I am toying with doing this next year.  (Did I really write that??).... sounds like a great time, even if you weren't as trained as you would have liked.
2008-07-08 12:41 AM
in reply to: #1512328

Subject: ...
This user's post has been ignored.
2008-07-08 8:04 AM
in reply to: #1512328

Expert
1535
100050025
Coeur D'alene, ID
Subject: RE: Lake Stevens 70.3 Triathlon World Qualifier

Great job Spence.  The important part is you finished...strong work!  Might do this next year with you, depending on my other races.

Oh, and those crazy Tri-Fusion people are everywhere aren't they?   

2008-07-08 11:57 PM
in reply to: #1512328

Extreme Veteran
303
100100100
Champaign, Illinois
Subject: RE: Lake Stevens 70.3 Triathlon World Qualifier

Excellent job, Spence.... I know that "I'm just going toooo fast" feeling.  It's a total gut check!  I found out that on the down hills, I don't have any guts! 

 Way to go!  Great times!

2008-07-10 9:22 AM
in reply to: #1512328

Extreme Veteran
487
100100100100252525
Spokane, WA
Subject: RE: Lake Stevens 70.3 Triathlon World Qualifier
Great race Spence! You made it sound like a walk in the park.......couple of very minor differences and you would easily have had a PR for this race. Keep up the strong work!


2008-07-10 12:38 PM
in reply to: #1512328

Veteran
301
100100100
Seattle
Subject: RE: Lake Stevens 70.3 Triathlon World Qualifier
Great job! Btw, I heard the swim course was a bit longer than last year, so maybe you are actually faster?
2008-07-11 7:48 AM
in reply to: #1512328

Melon Presser
52116
50005000500050005000500050005000500050002000100
Subject: RE: Lake Stevens 70.3 Triathlon World Qualifier
Super job! Congrats! Especially since you didn't feel like you were fully trained or focused going in, you did GREAT. Good job on pushing through the first bit of a run, it is especially awful at this distance.
2008-07-12 5:44 PM
in reply to: #1512328

Master
2314
2000100100100
Gulf Shores, AL
Subject: RE: Lake Stevens 70.3 Triathlon World Qualifier
Great job!
2008-11-18 1:08 PM
in reply to: #1512328

Extreme Veteran
493
100100100100252525
Bay Area, CA
Subject: RE: Lake Stevens 70.3 Triathlon World Qualifier

So you have done this three years in a row? It can't just be that it's in your backyard, is it that good? I'm sort of looking at it for 2009 but don't know anything about it other than BT race reports! It would be my first HIM, any particular difficulties I should be aware of?

Thanks for the detailed report!

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