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Rev3 Quassy - Half Rev - Triathlon


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Middlebury, Connecticut
United States
Revolution 3
90F / 32C
Sunny
Total Time = 5h 12m 1s
Overall Rank = 103/997
Age Group = 18-24
Age Group Rank = 1/13
Pre-race routine:

Got up at 4:30 and ate some whole wheat toast with peanut butter and a bottle of water with some HEED. I was staying with some family in Sandy Hook, which is only about 20 minutes away. Drove to Quassy and got my transition set up around 5:30 and then sat in the car and tried to relax.
Swim
  • 31m 18s
  • 1931 meters
  • 01m 37s / 100 meters
Comments:

This was the first time doing a beach type start running into the water. It was kind of cool and i enjoyed the first few dolphin dives. I got into a rhythm and sighted pretty well for the out section. I got onto a pair of feet until we rounded the first swim buoy, but then fell off. Went out a bit too fast. After the turn, sighting was a little more difficult looking into the sun and my goggles began to fog up. I went a little off course and ran into one of the paddle boards. Kept stopping to unfog my goggles.
What would you do differently?:

Maybe try to use some anti-fog goggle spray. Not sure if it works, but it's worth a shot. Also need to do a better job finding feet and sticking with them.
Transition 1
  • 02m 43s
Comments:

Coming out of the swim, I had trouble getting my wet suit off around my hands. Forgot body glide. Ran down the wrong aisle to find my bike. I knew I was between the tilt-a-whilr and the merry go round, but still messed up.
What would you do differently?:

I should probably have made a better system to find my bike and looked at the transition a little more pre-race.
Bike
  • 3h 00m 47s
  • 56 miles
  • 18.67 mile/hr
Comments:

Going into the course, I was pretty intimidated. I'm not a strong biker and had never rode the course. Just looking at the elevation chart I was worried about the bike. Going into the race, I wanted to take the bike in an easy gear to set up a good run. I broke the race into 3 parts. The first 23 miles (most rolling), a long 7 mile climb from lies 23-30 and the out and back (to mile 40), and then the last 16 rolling miles. At each hill, I made sure to get in a small gear and just spin. This worked pretty well, but got passed by a lot of people. I also was a bit intimidated to go full speed down hills and feathered my breaks. Overall, I was happy with my bike split and my nutrition. I felt like my nutrition was right on (about 3 gels an hour + a bottle of HEED every hour). If I felt any slight crampon for muscle fatigue, I took in a salt tab (took in about 4 total) and that worked miracles. Coming off the bike, I felt great. I was about 10 minutes off my goal bike split, but at least I felt ready to run.
What would you do differently?:

I would definitely ride the course before racing. I was not ready for those hills!
Transition 2
  • 01m 24s
Comments:

Got my bike shoes off, running shoes on with yank laces, and got my race belt and nutrition in my back pocket.
What would you do differently?:

Nothing.
Run
  • 1h 35m 39s
  • 13.1 miles
  • 07m 18s  min/mile
Comments:

Coming off the bike, I felt great. Running is my strength so I knew I could push it a little on the run. The first three miles were downhill and helped me to keep a good cadence. I tried to keep my stride short and my cadence up to prepare me for the upcoming hills. The first mile was hot with no shade so I made sure to take in some salt and hydrate before the hills. Coming down the first mile, I got to see Heather Wurtele round the corner towards the finish line. It was cool to see the first place female pro. After the first 3 miles, I reached the long stretch of gravel and hills. My quads were screaming and I managed to make it to the out and back. After the out and back, I had to walk up the rest of the hill, but really pushed the downhills to take advantage of the free speed. I took in gatorade at each aid station and threw water on my head and ice down my top to keep cool. After mile 7, my legs started to feel tight and cramped. I did have to walk, but made sure to pick a land mark, run to it, then start running. I started walking the aid stations to make sure I got in enough fluids, and made sure to get in some gels every 30 minutes and salt. Around mile 8, I started to see some of the faster bikers from my age group and moved up in the rankings. Finally, at mile 12 I passed the 1st place person in my AG. With my legs on fire, I ended up having to walk up the last major hill by the overpass (or bridge?). Got to the top and pushed to the finish.
What would you do differently?:

Looking at my splits, I went out a bit too fast. I was averaging 6:59 for the first 6 miles, and 7:20 - 8:00 for the last 7.
Post race
Warm down:

After the race, I laid down in the shade and just poured as much water as I could over myself. I tried to walk around to loosen up the legs and get some blood flowing.

Event comments:

Rev3 Quassy has been, by far, the best race I've done, both running and triathlon related. The course definitely challenges you and you need to be both mentally and physically ready for this course. The volunteers and organizers were amazing and the pro field was awesome. The race also brought out some awesome age groupers and I can't wait to race again at Ironman Lake Placid. The finish shirt and medal were both awesome and anyone who finishes this course definitely deserves both. Rev3 is an amazing organization. I will definitely be back next year.




Last updated: 2012-10-30 12:00 AM
Swimming
00:31:18 | 1931 meters | 01m 37s / 100meters
Age Group: 5/13
Overall: 103/997
Performance: Average
Suit: Full XTERRA Vector Pro
Course: The course was a triangle. The out and back both seemed pretty short with the length being a bit longer.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Average
Waves: Good Navigation: Below average
Rounding: Good
T1
Time: 02:43
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:00:47 | 56 miles | 18.67 mile/hr
Age Group: 7/13
Overall: 198/997
Performance: Average
Wind: Little
Course: The course is a pretty challenging loop with an out and back section around mile 40. Very hilly with some technical descents.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:24
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:35:39 | 13.1 miles | 07m 18s  min/mile
Age Group: 1/13
Overall: 103/997
Performance: Good
Course: The course is a loop around the lake, with 2 out and back sections. Some pretty steep climbs throughout.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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

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2013-06-06 7:58 PM

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Bel Air
Subject: Rev3 Quassy - Half Rev


2013-06-08 1:43 PM
in reply to: #4769344

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Ajo
Subject: RE: Rev3 Quassy - Half Rev
I don't know you, but great time for your age. Keep it up... work on your bike and fine tune your swimming and running... if you could be up closer to a 22 mph avg., you'd knock off at least 25 minutes w/o anything else improving... you have a good future.
2013-06-08 8:46 PM
in reply to: tomspharmacy

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Member
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2525
Bel Air
Subject: RE: Rev3 Quassy - Half Rev
Thanks I appreciate that. Still trying to figure out the sport and cycling. Awesome words of encouragement
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