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5430 Long Course Triathlon - TriathlonLong Course


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Boulder, Colorado
United States
5430 Sports Corp.
95F / 35C
Sunny
Total Time = 5h 05m 38s
Overall Rank = 198/884
Age Group = M35-39
Age Group Rank = 40/145
Pre-race routine:

Slept up in Boulder for the night, which made it a little easier. I got up at about 4:15, filled all of my water bottles, took a quick shower to wake up and ate a banana, clif bar and a couple bottles of Ensure. The bagels purchased the night before just didn't want to go down. Drove into the Rez around 5:30. I had a transition spot down between the bike in and run out. The guy racked nexted to me looked like he could have used a few more months in the gym to lose the ole' tire around the waist. He asked me if I was a fast swimmer, and I said "Hell no". He said something to the effect of not being cramped when I get back to T1 as he will be gone. More on him later........
Event warmup:

Some dynamic stretch.......wait, I didn't do that. I got my wetsuit, took 3 enduralytes, 2 clif blocks and headed down to the beach for a 5min swim. I watched the pros take off - pretty cool.
Swim
  • 38m 8s
  • 2112 yards
  • 01m 48s / 100 yards
Comments:

Even with my wetsuit on, I didn't overheat. I started on the far right outside in the front. That worked pretty well. I only got caught with one elbow, but it flooded my goggles, so I had to stop and readjust them. Going out, I felt really good. It wasn't until the turn back to shore where my sighting got off track. Coming back felt like it took forever, so I was smiling when I got out of the water in 37min flat. This is the swim I was hoping for and more. I still need to work on drafting, but that will come with more time in the water.
What would you do differently?:

Nothing.
Transition 1
  • 02m 3s
Comments:

Pretty good transition time. I was down away from the swim in. I took my time to make sure I had everything, as I kept my water bottles packed in ice at my spot. Plus I put on socks and my bike shoes in transition. Grabbed everything and ran out. And yeah, my next door neighbor was gone when I came in.
What would you do differently?:

nothing
Bike
  • 2h 32m 23s
  • 56 miles
  • 22.05 mile/hr
Comments:

I'm glad I rode this course beforehand, as I knew when to spin and when to push the pace. I am really pleased with the bike. I was comfortable throughout the ride, was able to bring my HR down to z2 for most of it, and my nutrition plan was spot on. I had 4 100 cal servings of clif blocks on my aerobars, and 3 bottles of gatorade endurance. I finished all but 2 clif blocks. I also had 3 enduralytes every hour. I caught up to my transition neighbor on the second loop going north on 36. He was actually a good biker, and we played cat and mouse for a while. Then when we turned right on St Vrain, there was a group of 5-6 guys who were obviously drafting on the fast section. Well my transition buddy decided to suck on their wheels and they pulled away from me pretty easily. I wasn't too happy about that as at least 2 of those guys were in my age group. Oh well, it's not like I am going for a podium or anything. My first lap was right at 1:15 and the second a couple of minutes slower. I actually did that on purpose, I just thought I wasn't going to have anything left for the run.
What would you do differently?:

Nothing, very happy with the bike
Transition 2
  • 01m 22s
Comments:

My rack was close to the bike in, so I pull up to my spot and my neighbor is there sitting on the ground putting his running shoes on. I wanted to say "nice drafting", but didn't. Plus, now I know I beat his bike time by 3-4min, so I'm good. He left and I saw him heading for the john. I knew he was done and couldn't keep up with me on the run. I grabbed my fuel belt and electrolytes and took off.
What would you do differently?:

nothing
Run
  • 1h 51m 39s
  • 13.1 miles
  • 08m 31s  min/mile
Comments:

The first lap went great. I had a good pace going and was taking water at the aid stations and pouring them on my head. Man, that felt good. I need to learn to lean forward slightly so the water doesn't run into my shoes. Mark gave me some good encouragement on the dam. He looked like he didn't even swim or bike beforehand, oh wait, he didn't. He had a really fast pace going. I finished my first lap in 52min and when I looked at my watch, it read 4:08. So if I run the same split on my second lap, I have a chance to break 5 hours. So out the res and down the hill, I still felt pretty good. I saw Richard at mile 7 and he looked strong and he pulled away from me with no problem. Once I got to the first hill, I knew I wasn't going to be able keep my current pace. I had to stop and walk 2/3 the way up the hill. My HR was screaming. I was able to bring it back down, but the second hill got me again. After that, all I wanted to do was keep running and keep cool. I picked up the pace over the last 1.5 miles and had a girl on my shoulder pushing me. I was able to pull away from her as we came down the hill to the finish.
What would you do differently?:

I still need to do more long bricks and more heat training. But the run went well overall.
Post race
Warm down:

Cooled off with some water and shade. Ate a bit, talked to some BT'ers and DC Multisport members then headed home.

What limited your ability to perform faster:

Not much. I really trained for this particular race all season, following loosely a BT Half Iron plan. This was my first HIM and couldn't be any happier with the results. I thought if everything went well, I would be looking at a 5:18.

Event comments:

I have to agree with everyone, more porta pottys on the course would be nice. Glad I didn't need one.




Last updated: 2007-01-08 12:00 AM
Swimming
00:38:08 | 2112 yards | 01m 48s / 100yards
Age Group: 0/145
Overall: 424/884
Performance: Good
Avg HR 142 max 166
Suit: QR Ultrajohn
Course: counter clockwise rectangle
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
02:32:23 | 56 miles | 22.05 mile/hr
Age Group: 0/145
Overall: 185/884
Performance: Good
max HR 164 avg HR 142 1st lap 1:14.43 2nd lap 1:17.40
Wind: None
Course: 2 loop course with the first 5-6 miles generally uphill, then generally downhill and flat for the remainder. Definitely a fast course.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:22
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:51:39 | 13.1 miles | 08m 31s  min/mile
Age Group: 0/145
Overall: 215/884
Performance: Good
1st lap - 53.41 avg HR 157 maX hr 164 2nd lap - 57.58 avg HR 161 max HR 176
Course: 2 loops around Boulder Rez
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: Good
Race evaluation [1-5] 5

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2007-08-13 4:26 PM

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Expert
960
5001001001001002525
Highlands Ranch, CO
Subject: 5430 Long Course Triathlon


2007-08-13 4:37 PM
in reply to: #924322

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Expert
743
50010010025
Littleton, Colorado
Subject: RE: 5430 Long Course Triathlon

What a fantastic first HIM!!  Glad almost everything went according to plan! 

Nice job demoralizing your rack neighbor.  I saw a few folks working a pace line out there, too.  It's good to hear it didn't pay off for at least one of them! 

2007-08-13 5:01 PM
in reply to: #924322

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Expert
683
500100252525
Denver
Subject: RE: 5430 Long Course Triathlon

You da man! Sorry, I think that was from watching the PGA Championships after I got home. Still applicable though since you crushed it out there. You've been doing everything right in training leading up to this race so it comes as no surprise that you did so well. Great day out there!

2007-08-13 5:17 PM
in reply to: #924322

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Extreme Veteran
468
1001001001002525
Spokane, WA
Subject: RE: 5430 Long Course Triathlon
Stopped in & read your report. Great race! Smokin' bike! Keep up the strong work!
2007-08-13 5:17 PM
in reply to: #924322

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Expert
658
5001002525
San Diego
Subject: RE: 5430 Long Course Triathlon
Damn, 5:05 for your first HIM?! Sweet! That hill the second time around sucked!
2007-08-13 5:32 PM
in reply to: #924322

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Pro
4180
20002000100252525
Broomfield, Colorado
Gold member
Subject: RE: 5430 Long Course Triathlon

Congrats Scott!  You had a great race! 

Yeah those 2 hills are nasty on the run course.  I think I'll be practicing those in the future.



2007-08-13 5:51 PM
in reply to: #924322

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Official BT Coach
2210
2000100100
Englewood, CO
Gold member
Subject: RE: 5430 Long Course Triathlon
Dam you looked good on the run.  Did I tell you that.  Things are much easier with no bike and swim.  Just awesome.  Your hard work is clearly paying off.
2007-08-13 5:52 PM
in reply to: #924322

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Master
4043
2000200025
Denver
Subject: RE: 5430 Long Course Triathlon
Hard to believe that is your first HIM with a time like that. Great race!
2007-08-13 7:20 PM
in reply to: #924322

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Regular
96
252525
Lakewood CO
Subject: RE: 5430 Long Course Triathlon
Man great job on your first HIM!  Way to finish strong on the run.
2007-08-13 8:22 PM
in reply to: #924322

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Expert
616
500100
Delray Beach
Subject: RE: 5430 Long Course Triathlon
You really rocked it! My first HIM was 5:14 on the same course (2 years ago). I think by next year you will be WAY under 5 hours. I look forward to riding with you and Ken a bunch next year into your lead-up to your IRONMAN that I know you will rock too. Congrats, Scott. You did awesome all the way around... Much better than last month's Boulder Peak too. I'm really impressed.
2007-08-13 9:59 PM
in reply to: #924322

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Regular
82
252525
Madison, CT
Subject: RE: 5430 Long Course Triathlon
There were several times during my race that I thought I may finally have a shot at beating you. I had no idea you were kickin' so much A$$ out on the course though. Nice job! You're still on my list and I will be coming for you soon . Laughing

Edited by triathlonfun 2007-08-13 10:02 PM


2007-08-13 10:39 PM
in reply to: #924322

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Westminster, CO
Subject: RE: 5430 Long Course Triathlon

wow!  awesome time for your first HIM and way to beat your expectations!  ....funny how solid training can do that....

2007-08-14 11:26 AM
in reply to: #924322

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Extreme Veteran
618
500100
Highlands Ranch, Colorado
Subject: RE: 5430 Long Course Triathlon
Great race! You just keep getting faster and faster. Great run, especially with the heat!
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