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Orange County International Triathlon - Triathlon


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Mission Viejo, California
United States
Pelican Coast Events
64F / 18C
Overcast
Total Time = 3h 04m
Overall Rank = 271/490
Age Group = 35-39
Age Group Rank = 32/43
Pre-race routine:

Woke up at 4:40am. Ate toast with peanut butter and honey. Apple sauce. 4oz cup Whey protein drink and 8oz Gatorade Perform. Left hotel at 5:20am.
Event warmup:

Set up T1, chatted with other racers, took a crap, got body marked and into wetsuit. Ate 1 Clif Shot Blok 20 minutes before swim start. Warmed up with dynamic movements and jumped into the water to get acclimated.
Swim
  • 38m 45s
  • 1640 yards
  • 02m 22s / 100 yards
Comments:

Nice and warm, not choppy. Swam a bit too wide before the halfway point perhaps adding 200 yards to my swim but otherwise kept on holding my freestyle form and never stopped. Rhythm was actually smoother passed the halfway point.

What would you do differently?:

Line up straighter with buoys.
Transition 1
  • 04m 30s
Comments:

Merged into bike time by timing chip company.
What would you do differently?:

Nothing. Not mess around with Garmin Multi-sport mode after it is set before race day.
Bike
  • 1h 19m 31s
  • 23.8 miles
  • 17.96 mile/hr
Comments:

Managed the bike segment much better along with nutrition this time out vs M3's Oly last year. Kept myself in low-Z4 on the ascents and passed a TON of people who passed me on the swim. Racers with their Zipps and rear discs passed me. Took advantage of the descents really well and was very aggressive there. This race had 2 transition areas. Messed up a bit on the bike as I made a premature right turn into what I thought was the bike path but found a gate and turned back and saw the guy who was battling me with his roadie. I told myself, no way am I gonna let this guy beat me. I made up ground and beat him to T2 and never saw him on the run. Beat my friend Patrik and I's practice run last weekend by 5 minutes.
What would you do differently?:

Nothing, get another training ride in to ensure location of key turns.
Transition 2
  • 02m
Comments:

Time merged into run time. Was on dirt, ugh! Sprayed Trislide on feet in between changing socks to Wrightsocks. Felt like I needed to take a piss but it wasn't so bad so I bypassed the porta-potty.
What would you do differently?:

Take a piss before exiting. Try speed laces.
Run
  • 57m 54s
  • 6.21 miles
  • 09m 19s  min/mile
Comments:

Easy descent for the first 2.75 miles where I took a gel. Then it got crazy with the rolling hills and turns. First long ascent was on trails and I cramped a bit as I crested that but kept going. 2nd really long ascent nearly killed me as I felt my cramps coming back so I slowed to a power walk and kept pace with those running. =) My left hamstring and both quads both locked up on me so I had to pause and stretch on one of the steep descents. Cost me 10 seconds there. At 1.5 miles to go so I upped the pace to a sprint and finished really strong through the finish chute. ^_^

Splits:

• Mile 1 8:31 135bpm/139bpm
• Mile 2 9:14 135bpm/138bpm
• Mile 3 10:21 137bpm/146bpm
• Mile 4 11:19 141bpm/150bpm
• Mile 5 9:33 138bpm/145bpm
• Mile 6 8:35 142bpm/147bpm
• Mile 6.21 7:20 138bpm/157bpm
What would you do differently?:

More hill repeats! Longer ones at that.
Post race
Warm down:

Juice It Up smoothies, Endurox R4 recovery drink, stretched, walked, took finish chute picture.

What limited your ability to perform faster:

Cramps but not as bad as M3 last year.

Event comments:

Pretty good race for my 2nd Olympic. 2 transition areas is a bit of a turnoff but overall, I liked this race. I would race it again.




Last updated: 2011-11-30 12:00 AM
Swimming
00:38:45 | 1640 yards | 02m 22s / 100yards
Age Group: 38/43
Overall: 0/490
Performance: Average
RPE5/6
Suit: Xterra Vortex 4 Fullsuit
Course: Rectangular clockwise out and back, like a horseshoe. Red pyramid buoys and yellow fat cylindrical buoys.
Start type: Wade Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Below average
Rounding: Good
T1
Time: 04:30
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:19:31 | 23.8 miles | 17.96 mile/hr
Age Group: 25/43
Overall: 0/490
Performance: Good
Z3 on descents, low to mid Z4 on ascents.
Wind: None
Course: ~3-4 mile ascent @ ~3.6%. Long descent to half mile figure 8 rolling hills turnaround. Long gradual ascent ~3% to some short 4%. 3 mile descent to bike path to T2.
Road: Smooth Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 02:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:57:54 | 06.21 miles | 09m 19s  min/mile
Age Group: 37/43
Overall: 0/490
Performance: Average
Mile 1 8:31 135bpm/139bpm • Mile 2 9:14 135bpm/138bpm • Mile 3 10:21 137bpm/146bpm • Mile 4 11:19 141bpm/150bpm • Mile 5 9:33 138bpm/145bpm • Mile 6 8:35 142bpm/147bpm • Mile 6.21 7:20 138bpm/157bpm
Course: 2.75 easy descent to rolling hill trails and residential area on street and sidewalks.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Good
Race evaluation [1-5] 4

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2012-05-21 2:50 PM

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Subject: Orange County International Triathlon
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