Old College Tri Race Recap

The results are in for my Old College Tri triathlon and I couldn't be more pleased. I met or beat my goals for the race and had a wonderful experience. Here's what I wrote for my race report over at Beginner Triathlete. You can see the results broken down by age group here.

Run 3.11 miles Bike 12 miles Swim 300 meters

Total Time = 1h 14m 8s
Overall Rank = 140/400
Age Group = 40-44
Age Group Rank = 13/28

Pre-race routine:
Breakfast of whole grain waffles with peanut butter and jelly.

Event warmup:
Dynamic warmups along with a few laps in the pool. Nothing much. Could probably benefit from more lower back and hip movements to warm them up.

Swim
Comments:
This was a solid but not spectacular swim. My goals were to swim 5:30 and focus on my breathing and form. The last race, I gulped and gasped during the swim and performed poorly. This time, my form was consistent, as was my speed. I didn't start out too quickly and maintained a steady pace. I passed five people, which surprised me, and wasn't passed. While not spectacular, I'm very pleased with this solid swim.

What would you do differently?:
For this race, not a thing. I would like a faster swim time, but this race was about technique, not speed.

T1
Comments:
Transition was fine. I'm sure I'll get more efficient in the future, but my time was basically the same as the last, so I'm happy. I took a shot of gel before getting on the bike this time for some extra fuel.

What would you do differently?:
Nothing.

Bike
Comments:
This was the area where I thought I could improve the most, and I was right. The additional time spent on the bike with the Carrollton Cycling Club increased my confidence and pace. The shifting could use some more work, but I have no complaints. I've been riding this bike for just over three months now. I took an additional gel shot a couple miles before transition and finished my water bottle as I planned. My back did hurt but not as much as the last race. However, because I was pushing hard, my power levels declined as the race leg progressed. I must continue to work on this area because the bike rides will get longer as the season progresses. If I want to maintain top speeds, my back has to be strong. Overall, I'm very pleased with this ride.

What would you do differently?:
Maybe more back specific warm ups prior to the race, but there's not much I can do while I'm on the bike.

T2
Comments:
Very smooth transition. No issues. Found that running on the my toes and not my heels made the run easier.

What would you do differently?:
Nothing.

Run
Comments:
The course was made for turning a fast time, but my legs were shot from the bike ride. However, that was expected because I have not been running much due to the achilles issues. I had not run the week leading up to the race and had not practiced any bricks since my last race in March. That said, the achilles behaved and I had no calf issues, although both felt a little tight. I began the race deliberately slow, waiting for my running legs to come. They never came, but my pace was steady. No kick, but my pace was steady. I usually only take one drink during a 5K, this time I took two. I had a brief sloshy episode but it quickly passed. Overall, I'm happy with the time.

What would you do differently?:
Nothing other than only taking one drink during the race leg.

Post race
Warm down:
No warm-down. Drank fluid, ate pancakes, visited with friends, and cheered on my girlfriend.

What limited your ability to perform faster:
My sore back may have slightly limited my bike performance. I felt my power leave me over the last couple of miles of the bike leg. For the run, the issue with my achilles is clearly slowing me down. I've running decent times for the races but I know that I can go faster.

Event comments:
Another great race by the Dallas Sports University. And the weather was stunning and perfect. As with the St. Patrick's Day tri, I was beaten by the 11-year old girl from The Woodlands. Although, I'm closing the gap.

St. Patrick's Day Triathlon Race Report

Taken from my race report filed on Beginner Triathlete, my online training log.

Total Time = 1h 19m 58s
Overall Rank = 233/462
Age Group = 40-44
Age Group Rank = 30/40

Official age group results can be found here. You'll notice that I'm in the 40-44 age group even though I'm still a spry 39. USA Triathlon determines age based on how old you'll be by December 31 of a calendar year. Thus, I got to have a big FOUR-OH marked on my legs during the body marking.

Pre-race routine:
Rise and shine! 4:30 came awfully early. I didn't have a restful night's sleep. I was too excited. This was my first triathlon. Breakfast was two whole grain waffles with peanut butter and jelly. Kara and I packed up and hit the road.

Event warmup:
Most of my warmup was spent wandering around and taking in the sights and sounds. I got set up in the transition area. Got body marked. Checked out the pool. I eventually got around to some dynamic warmups and light jogging. I needed to check my right calf and left achilles. Both have been giving me trouble. The achilles pain was tolerable. The calf pain was gone. YES! I eventually got into race gear and moved inside the natatorium for some light pool warmups.

Swim
Comments:
I totally sucked today. The size of the pool got into my head. And once I got winded, my form went to pot. Still, only one person passed me so I must have decently seeded myself. I did pass the guy in front of me.

What would you do differently?:
I was the mental equivalent of a bowl of jelly. Once I got winded, the negative thoughts flew in. I need to work on my mental conditioning prior to the next pool swim. If 50 meter lanes can get to me, what will happen in an open swim? I want to swim at least once in a 50 meter pool prior to the next race. Also, I need to do some mental exercises to help me keep my rhythm and form.

Transition 1
Comments:
Much quicker and easier than I thought. I took my time, dried my feet, put on my socks and shoes and shirt and helmet. I stuffed some gel into my shorts, grabbed my glasses and headed to bike out.

What would you do differently?:
For now, nothing.

Bike
Comments:
I did much better than I expected on this. I went hard, attacked the hills, passed a few people and got passed by the elite. It was great. Except that my back tightened up. This has been a reoccurring problem due to, I think, an improper fitting. Other than that, I know I can go faster.

What would you do differently?:
Attack harder. Work my gears better. Work on my pedal technique.I need to hydrate better on this leg. I only drank half my water bottle. And I needed the electrolytes for the next leg.

Transition 2
Comments:
Same as before. Fast and easy. I dismounted in my shoes and jogged to my bike rack. Changing shoes was fast and easy. No issues.

What would you do differently?:
For now, nothing.

Run
Comments:
I started off fine. I didn't have the expected "brick" legs from riding so hard. I started off at what I thought was a gentle pace to get my running legs. About five minutes in, my calf completed seized up and caused me to stop running. On a scale of one to ten, this was about an eight. It hurt like a big dog. Stretching did no good. Cursing, I continued on with a limp walk. Then evolved into a limp run, which evolved into a run. I was surprised by my time and disappointed as well. I know I could have run much faster if not for the calf issue.

Best sign seen on the run course: "May your ex be jealous of your rock-hard body." I had to smile in spite of my pain at that one. Now THAT'S an Irish blessing.

What would you do differently?:
Nothing. I need to finish a run pain free first.

Post race
Warm down:
This involved mostly limping, cursing, and stretching.

What limited your ability to perform faster:
Mental issues in the pool. My right calf seizing up on the run.

Event comments:
I can't say enough good things about this race. This was a perfect first triathlon experience for me and my girlfriend. We both had a great time, were impressed by the level of assistance, the course, everything. I really loved the leprechaun pope (I hope to get a picture of him). He made a great emcee. I recommend the race and course to newbies, beginners, and even experts looking for a speed workout. This race totally SHAM-ROCKED!

Other highlights include getting beat by an 11-year old girl.