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Mighty Moraine Man Olympic - Triathlon


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Portersville, Pennsylvania
US
72F / 22C
Precipitation
Total Time = 2h 47m 47s
Overall Rank = 9/106
Age Group = M40-44
Age Group Rank = 1/12
Pre-race routine:

Woke up at 4:45. Ate cereal, greek yogurt, and banana. Caffeinated Gu 15 minutes before gun time.
Did some swimming for warmup.
Swim
  • 20m 3s
  • 1500 meters
  • 01m 20s / 100 meters
Comments:

http://connect.garmin.com/activity/379059083

20:03 is actual swim time. Official 20:32 race time includes long run up hill to T1.

Wave was men 35+. Lined up in the front of the pack. Sprinted to get clear and was leading for first 200+ yards. Moderated pace. Wind and chop picked up and a couple of swimmers caught up and it got a little stressful. Got into a nice rhythm: 3 strokes, breath left, three strokes, breath right, one stroke, breath right, sight, three strokes, breath left, etc.

After rounding the first buoy, had a cool view of the pack coming out me like an angry mob before heading toward the next buoy.
What would you do differently?:

Nothing
Transition 1
  • 01m 38s
Comments:

Long run up grassy hill to rocky transition area.
I added the difference between actual and official swim time to the official 1:09 transition time.
What would you do differently?:

Body Glide for ankles and wrists
Bike
  • 1h 36m 4s
  • 27 miles
  • 16.86 mile/hr
Comments:

http://connect.garmin.com/activity/379059092

Poured down rain the entire time. Had to ease up on the downhills, particularly several that ended in tight turns. Spent a fair amount of time in the small ring on the up hills. Kept HR around 162 LT.
Drank one bottle of Infinit (231 calories) and a little water. Took Gu with about 4 miles to go.
What would you do differently?:

Drive the bike course ahead of time. Didn't really have time during the week to do this.
Could have used clear glasses to keep the rain out of my eyes.

Transition 2
  • 00m 43s
Comments:

Got out of my shoes with 1 miles to go - right before the final hill. This wasn't that smart, but wasn't super costly. Rack was right by the Bike In entrance, so transition was speedy.
What would you do differently?:

Get out of shoes in the final stretch leading up to transition.
Run
  • 49m 21s
  • 6.2 miles
  • 07m 58s  min/mile
Comments:

http://connect.garmin.com/activity/379059106

Felt good for first two miles. Breathing was ragged for the rest of the run. Legs felt tired. Tried to keep cadence up. Pushed to make sure last mile was sub 8 minutes.
Took Gu at halfway point and water at every mile.
What would you do differently?:

Push harder in the middle? Hard to say if that would have been sustainable.
Post race
Warm down:

Sat down for a little bit. Borrowed a Stick from the massage people and rolled my legs.

What limited your ability to perform faster:

Rainy conditions

Event comments:

Started raining in the middle of the swim and never stopped. Came down really hard during the middle of the bike along with wind.

Post-race food was great: Pierogies, ham BBQ, hamburgers, hot dogs, etc.


Profile Album


Last updated: 2013-08-02 12:00 AM
Swimming
00:20:03 | 1500 meters | 01m 20s / 100meters
Age Group: 1/12
Overall: 8/106
Performance: Good
Suit: Tri top and shorts
Course: Triangle swim in Lake Arthur Swim seemed short. Garmin had 1,191 meters.
Start type: Wade Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:38
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:36:04 | 27 miles | 16.86 mile/hr
Age Group: 5/12
Overall: 21/106
Performance: Average
Wind: Headwind
Course: Big rectangle on rolling open roads to the north of the park.
Road: Smooth Wet Cadence: 72
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:43
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:49:21 | 06.2 miles | 07m 58s  min/mile
Age Group: 3/12
Overall: 11/106
Performance: Good
Course: Out and back on nice paved rolling path through the woods.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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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2013-09-23 8:56 AM

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Veteran
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Pittsburgh
Subject: Mighty Moraine Man Olympic


2013-09-23 9:33 AM
in reply to: #4861658

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Veteran
2140
200010025
Austin, Texas
Subject: RE: Mighty Moraine Man Olympic

Nasty conditions, but a really well run race!  Congrats!

Great job remembering to hydrate in the rain - lots of people miss that one...

What's the winter plan?

Matt

2013-09-23 3:19 PM
in reply to: mcmanusclan5

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Veteran
366
1001001002525
Pittsburgh
Subject: RE: Mighty Moraine Man Olympic
Thanks. Trying to figure that out now. Definitely need to work on strength.
2013-09-23 7:47 PM
in reply to: #4861658


284
100100252525
Subject: RE: Mighty Moraine Man Olympic
How bad was the metal gate bridge crossing in the rain? How was traffic controlled in Slippery Rock? The hardest hill to climb was at mile 2 or mile 22 or mile 25?
2013-09-23 8:31 PM
in reply to: Billyk

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Veteran
366
1001001002525
Pittsburgh
Subject: RE: Mighty Moraine Man Olympic
The metal grate bridge was a little harrowing, but we knew about it ahead of time. It was detailed in the Athlete's Guide, and there were signs on the road leading up to it. I just took it very slowly. I didn't start to fishtail until I tried to speed up a little to get momentum for the hill that followed.
All of the major intersections had two people handling traffic. I didn't have any issues. It helped that traffic was very light. I think I was passed by a single car on the entire course.
I honestly can't remember which climb was the toughest. The climb between miles 3-5 is the highest, and that's where my HR was the highest, but of course, I had fresh legs then . . .
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