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Sado Astroman - B Type - TriathlonLong Course


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Sado, Niigata
Japan
Sado International Triathlon
27C / 81F
Overcast
Total Time = 5h 14m 40s
Overall Rank = 147/748
Age Group = 55-59
Age Group Rank = 8/56
Pre-race routine:

woke up at 3am, had a cup of coffee and went out the door for the 30 minute drive to the race area. Left early so I could get a spot reasonably close to the start. Ate my breakfast (banana, yogurt drink, some bread and another cup of coffee) in the car. Took my gear over to transition a little before 5.
Swim
  • 00m
  • 2000 meters
  • / 100 meters
Comments:

A weather system came through the previous evening bringing some heavy rain and high winds. The waves were still quite high and and frequent at 5am. At 5:15 (45 minutes before the start of the full course race), the organizers made the call to cancel the swims for both races. It was definitely the right call.
Transition 1
  • 00m
Comments:

No swim, no T1.
Bike
  • 3h 31m 13s
  • 105 kms
  • 29.83 km/hr
Comments:

To start the race they had everyone line up according to race number and go off at 5 second intervals. This worked out pretty well because the numbers were already arranged in age order groupings.

I had power and heart rate targets and ended up locking in on a heart rate of 123 because it felt comfortable and it was in line with trying to keep my power at about 150 watts. I felt comfortable for the duration of the ride and believe that I rode the downhills a lot better than last year.

In looking at my numbers from last year (4:09, average 149 watts, average heart rate of 114, 363/692 overall, 43/87 age group), I have to conclude that my power meter was off last year. On my first ride after the race last year, I hit some really high power numbers ended up manual zeroing the power meter. For at least a few days I had myself believing that my critical power had jumped up to near 4 watts/kg....oh well.

Nutrition: I ended up eating 2.5 daifuku (sweet bean in a rice dumpling - these are small, high calorie, 96% carbs and much easier to eat than gels...also cheaper), about 1.5 bottles of sports drink and 3 bottles of water. I started the daifuku about 1 hour in and ate a half every 30 minutes).
What would you do differently?:

Not much really. I can consider pushing the power and heart rate up a little higher. Even more practice on the downhills will also help.
Transition 2
  • 01m 28s
Comments:

I was actually quite happy with this transition. It included a shirt change because I wanted a looser fitting running shirt. I was wearing a full zip bike jersey so the change was fast. I also pinned race numbers to each of the shirts so I did not need a run belt.
What would you do differently?:

One of these days I will practice flying mounts and dismounts......
Run
  • 1h 41m 59s
  • 20 kms
  • 05m 06s  min/km
Comments:

I had a pace targets of 5:37-5:40 for the first 5km, 5:21-5:37 for the middle 10km and 5:18-5:21 for the last 5km and heart rate caps of 138 first 5km, 146 middle 10km and 148 last 5km. I ended up adjusting the heart rate cap down a little based on my own feeling because my initial pacing was faster than planned, yet felt really comfortable. For the second 5km, the course is a long slow climb to my pace dropped off a little even though I allowed my HR to move up. The third 5km, was the long slow descent so my my pace picked up again while I kept my HR at the same level. For the last 5km, I brought the pace up just a little, but only hit my HR cap during the last km. All in all, I was very satisfied with how I handled the pacing. The last 5km was tough on my legs and I guess with some more distance and speed work I can dig in deeper for the last 5 km.

They say the course is 20km, but my garmin came out a little over 19km (same as last year). My per km times and average HR are below. Last year my run time was 1:55 and I was 141/692 overall, 18/87 age group.

km split HR
1 5:05 132
2 5:12 136
3 5:21 134
4 5:31 136
5 5:15 136
6 5:25 137
7 5:24 138
8 5:49 140
9 5:22 139
10 5:39 141
11 5:02 143
12 5:11 142
13 5:08 143
14 5:17 143
15 5:32 142
16 5:18 144
17 5:21 143
18 5:20 143
19 5:01 147

What would you do differently?:

Nothing. I like how I ran it. I think that if I tried to push it faster, I would have overheated and spiked my HR.
Post race
Warm down:

Drank a little and managed to find a shower that few people knew about - cold water only, but it felt great. I then headed back to my hotel and enjoyed some real food along with a couple of well earned cold ones while watching other folks finishing (they had a live feed on the site that I did not know about).

What limited your ability to perform faster:

Only my training level as near as I can tell....

Event comments:

This was their 25th year for the race and clearly they have their act together. The way they handled the bike start was smart. The volunteers were everywhere and did a great job. Add all that to the fact that the course is beautiful and fun (i.e., the bike portion). I will be back again next year and am planning to make a go at the long course.




Last updated: 2013-09-07 12:00 AM
Swimming
00:00:00 | 2000 meters | / 100meters
Age Group: 0/56
Overall: 0/748
Performance:
Suit:
Course: The course runs out to the left at an angle 750 meters, then 650 meters across parallel to the beach and back in straight 600 meters to the beach.
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:00
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:31:13 | 105 kms | 29.83 km/hr
Age Group: 10/56
Overall: 227/748
Performance: Good
average HR was 123, average power at 144 watts (149 normalized)
Wind: Some
Course: The course runs across the island (about 20 km) and then follows the coastline around the bottom half of the island all the way back around to the start point. On a sunny day it is absolutely gorgeous. For the 105 km course there are 9 tunnels - most are relatively short, but one is like 2.3 km long. There are a couple of long steep hills starting at the 80km mark -- 150 meters, back down to sea level and then up a 100 meters again. I guess a lot of people burn their matches on those two hills. There are quite a few smaller hills prior in the 20km-80km portion of the course and total elevation gain for the course is 668 meters according to my Joule. fyi: the full course runs all the way around the island - total 190 km.
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:28
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Below average
Running
01:41:59 | 20 kms | 05m 06s  min/km
Age Group: 5/56
Overall: 88/748
Performance: Good
Course: 10km course out and back with a few not so steep hills. The last part of the out course is a long slow climb, i.e., it is a long slow descent on the way back.
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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2013-09-07 2:14 AM

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Master
1588
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Sendai, Japan
Subject: Sado Astroman - B Type


2013-09-08 4:24 AM
in reply to: #4849320

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Expert
1038
100025
Noosa
Subject: RE: Sado Astroman - B Type
Well done Dan, that's a great pace for both the bike and run!
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