Friday, October 3, 2014

Rev 3 Pocono Mountains Race report


Shawnee on Deleware, Pennsylvania
United States
REVOLUTION3 Triathlon
68F / 20C
Sunny
Total Time = 2h 35m 36s
Overall Rank = 26/146
Age Group = M 40-44
Age Group Rank = 4/20


Pre-race routine:
I volunteered to staff the PowerBar Tent on Saturday morning, so I made the 2 hour drive and got there pretty early. The expo opened at 10am and I was there about 8:45am, so I set up the tent and laid a few things out and took some pictures and posted them. Then it started to sprinkle and rain. The boss came along and re organized everything and then the expo opened and the rain kept traffic to a minimum. We did good and kept busy until the first athlete meeting and the worst wetsuit contest, which our tent provided cover which brought a lot of folks. THen Jamie took over and I checked in and brought my bike up to T1. Wet and rainy still so didn't have time to hang out. Then drove home. Went to bed early and got up at 3:15am to head back up. Drove up and got to the Inn by 5:15 and got to park in the front lot. Set up T2 and got on the bus to T1. Caught a few Zs and then got out and set up T1. Stood in line for the porta potties and shivered, so got my wetsuit on soon after. Couldn't decide if I wanted to wear just arm sleeves or a long sleeve shirt so I set both out. Then packed my dry clothes bag and dropped it off and walked down to the swim start.

Event warmup:

The Olympic started after the Half and really no beach so no chance for a warm up once I got there. Watched the half waves go off and then waded into the water. Fortunately the water was a nice 72 and about 25 degrees warmer than the air and we were out of the wind. Deep water start so floated out to the start.

Swimming
00:28:53 | 1500 meters | 01m 56s / 100meters
Age Group: 4/20
Overall: 31/146
Performance: Good
Suit: Hurricane Cat 5 Full
Course: Deep water start to first buoy on the left then over to buoy on the right to avoid a shallow spot then out to the back of the pond and around with buoys on the right and square in to the finish right at the same spot as swim out.
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average

Comments:

Started well to the outside right and got some clean water right away and got a great start. Stayed well outside on the first turn and gained a ton of time as a result. Got into a good rhythm and felt really strong and comfortable. I swam down a group in front of me on the back stretch and was right on the buoys. Turned down and tried to draft a set of feet but that didn't work very well. On the inward leg I did drift a good bit off the traffic lane to the center of the pond. But I found the arch and drove back to it. Very rocky so swam as far as possible before getting up. Good Swim

What would you do differently?:

Not much, got blinded by the sun on the backstretch so could have worn darker goggles and drifting off course is never good. The time wasn't good but given I was 4th of 20 in my AG, 22 of 96 in my wave and 31th of 146 OA, the course must have been long. Pretty much my best swim results wise but not time wise.

Transition 1

Time: 05:45
Performance: Bad
Cap removal: Average
Helmet on/ Suit off: No
Wetsuit stuck? Yes
Run with bike: No
Jump on bike: No
Getting up to speed: Bad

Comments:

Long run up the hill and into the wind was seriously cold. Got my wetsuit off well until I got stuck on my left heal. Had a lot of indecision about what to wear. And they we tough to get on wet feet and arms. Finally decided to ditch the long sleeve shirt and stuffed everything in my bag but couldn't find my glove so pulled it out and still didn't find it until I found it under the towel. Got going and decided to put the gloves on at the mount line. Clomped off and stopped my T1 time then had issues at the mount line getting my gloves on and then clipping in on a slight uphill just couldn't get going to clip the second foot in. Slowest T1 out of the top 6 in my Age group.

What would you do differently?:

Make up my mind before hand and not try and go on the fly. Get everything on and go not fiddle and search for stuff. Stayed in 4th in my AG, but fell from 22nd to 28th in my wave and 31st to 38th OA.

Biking
01:10:14 | 25 miles | 21.36 mile/hr
Age Group: 3/20
Overall: 15/146
Performance: Good
Mile 0- 10: 27:06 22.14 mph Mile 10-25: 43:08 20.86 mph
Wind: Some
Course: Started out with a short ride out of the upper pond park then a short flat until we started about a 4-5 mile high speed downhill with a few short flats and hills until the next segment. THen an out up and back and down to Common Lane. Common lane had a mean hill (section was closed to traffic so it was a bit of a surprise) and then worked our way to River Road and rolling hills to the river and then back to the Inn. Nice shaded and pretty ride.
Road: Rough Dry Cadence:
Turns: Average Cornering: Below average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right

Comments:

Start wasn't very good as I mentioned in T1 and I took it easy coming out of the park since the road was full of potholes. And talked with a guy in a yellow vest. We had a woman pass us an my friend said there's the rabbit, here we go and he tried to stay with her. Once we turned on to the main road, I took off and pasted my buddy and never saw him again. I ramped it up on the flat and hit the downhill and sat up but didn't slow down. Was really cold with the relative wind and still being wet. But that helped not think of the speed and the wet pavement in spots. Caught up to a 56 year old guy and the rabbit and went back and forth a bit. Got tot the bottom and slowed up as much as possible for the hard right onto the Park road and then got back to speed. Our threesome added a fourth in as we caught another guy who reminded me of Dean S.. We went back and forth multiple times as I would hammer and get in front of them and then they would come back. After the turn around we dropped the rabbit and added a guy with a NJ kit. Just before we hit the road to Bushkill falls I passed them on the hill and went past for two for good and Dean passed once more before I put him away. The 270 degree turn onto Common Lane was rough and then right into a pothole ridden long and steep hill to grind up once you lost all your momentum. Got to the top and the worked the rollers back in. Some technical downhills and poor road (was scheduled to be repaved after the race). Got to River road and up and down some big rollers including one which I geared out on and had to really grind, but the rest of the hills I did well. Caught a 39 year old and went back and forth with him on River until he pushed ahead. Came to the run course and didn't hit a runner until mile 2 went I saw Adam Furlong. Didn't count too many people ahead of me before the split as we went thought the house development to the Inn and T2.

What would you do differently?:

Good ride. Could have got going harder sooner but I felt I paced it well. Noone passed me and stayed in front of me except the 39 year old guy I ran down on the technical section of River Rd. Moved to 3rd in my AG and from 28th to 16th in my wave and from 38th to 21st overall. 3rd fastest bike split faster than everyone in front of me at the time. Fastest was right behind me at T2 and 2nd fastest was a very slow swimmer and runner. Top 10% OA.

Transition 2

Time: 01:12
Overall: Good
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good

Comments:

As slow as T1 was, I had a really quick T2. The guy racked next to me was struggling and I got my shoes off and running shoes on and grabbed my visor and belt left my gloves and arm sleeves on, and went passing my neighbor in T1. Was tied for the fastest T2 out of the top 6 guys in my AG.

What would you do differently?:

Not much.

Running

00:49:30 | 06.21 miles | 07m 58s min/mile
Age Group: 5/20
Overall: 38/146
Performance: Average
Mile 0-3.1: 25:37, 8:16/mile Mile 3.1-6.21: 23:54 7:43/mile
Course: Out and back out through the neighbor hood via a different route, then onto River road and out to the turn around and back. Rolling hills but more uphill on the way out and down hill on the way back.
Keeping cool Good Drinking Just right

Comments:

I was really not running well coming into this race, in fact I had been running poorly since Williamsburg. But my legs didn't feel too bad early. However my toes were numb which made it feel like I was still in bike shoes. One guy said he was feeling the same thing as he eased past me. Got going at what felt like a good pace. Had the women leader and pace bike and one 40 year old pass me at about mile 2 (he would have the fastest run split of the day) and then another quick 30 year old and a very fast 23 year old woman who was flying. Made it to the turn and had a decent gap. I tried to push it on the way back and take advantage of the downhill. Had another 32 year old and the third place woman pass me as I was catching the Rev 3 jersey of Dan S. Just before I caught him a 43 year old passed me just after the 5 mile sign. I knew this could be a podium spot and tried to stay with him but he kept inching ahead and pulling away. Passed Dan and encouraged him and he was able to stick with me and we pushed each other to the end. In the end that spot was for the podium and he won by 19 secs. Dan passed me back and we finished together with the same time.

What would you do differently?:

Run faster. I pulled a negative split but I can run so much faster, but I just didn't have anymore at mile 5. The guy would beat had the fastest bike split by close to 6 min over me was right behind me out of T2, but I pulled away by about 40 second but he came back in at a 7:23 pace to my 7:43 and put me away. 2nd to 4th in my AG, 15th to 21th in my wave and 20th to 26th OA. However given how I had been running, I ran faster than I did at the Saucon Rail Trail 10K, I did about as well as I could expect.


Post race

Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Warm down:

Got my medal, took a post race picture, got some post race food before the crowds, got my bike, got changed into my sweats, put my bike in my car, came back and manned the Recovery Zone as Stephanie got to bring in her uncle which was very cool. Got my free beer and ate a lot of watermellow, Got my results and was crushed and stayed around for the awards just in case one was in the overall top three.

What limited your ability to perform faster:

Was a really good race, swim, bike, and T2 wise, Ok on the run and really bad in T1. Lost :57 seconds in transition to the guy who beat me by 19 secs. Plus my slow start on the bike fiddling with the gloves and fighting to clip in was likely another 30-45 secs wasted and added to my bike split which was pretty good. Was the highest placing person to not get on a podium. But it was my best OA placing and best AG finish, top 20% AG and OA. And I didn't leave anything on the course, so I was happy with the race.

Event comments:

Very fun race! Awesome and very scenic course. Water was clean and warm, bike course was awesome, and the run was fully shaded. We had a bear siting with pictures on River Road as the first few cyclist came through. Nice expo with Powerbar, Endless Pools, good food catered by the Inn and generously sized free Beer from the Shawnee Brewery which was very good.
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

Monday, September 1, 2014

Saucon Rail Trail 10K Race report

Saucon Rail Trail 10K
Center Valley, Pennsylvania
United States
HCM Foundation - Saucon Rail Trail 10K
80F / 27C
Sunny

Total Time = 49m 50s
Overall Rank = 65/300
Age Group = M-40-44
Age Group Rank = 13/27

Pre-race routine:

Got up at my normal Monday time and took out and fed the dogs, then put them away and drove to the race about a 50 min drive. Had 2 vitamin waters and a pack of Belvita for breakfast. Got there registered, got my shirt and socks, went back to the car, visited the bathroom before the final rush, and found a spot for my key in my shoe laces.

Event warmup:

The kids race started at 8:00, so I followed along behind them as the looped to the finish and then headed back to the start and down the trail about a miles and back. Very easy pace but I was already sweating up a storm, could tell this was going to be a hot and muggy one.


Run


Running
00:49:50 | 06.21 miles | 08m 01s min/mile
Age Group: 13/27
Overall: 65/300
Performance: Average
Course: Out and back on the Saucon Rail Trail and then finishing in Upper Saucon Township Park. Slight downhill on the way out and uphill on the way back but nothing really noticeable.
Keeping cool Average Drinking Just right

Comments:
Wasn't feeling very racey all weekend as I I think I am coming down with whatever my wife has, so I started well back in the field and took it easy the first mile. Started feeling out the pace and started moving forward after the half mile, and made some good progress up until mile two, then I started losing spots ona at a time. Didn't have that gear I normally do in these races today and I just started melting in the heat and humidity. I drank at the 2 mile and 4 mile aid stations but I think I was a bit dehydrated at the start and never caught up. I didn't completely fall apart but I never really stepped on the gas either.

What would you do differently?:

Not be sick, and treat this as a race not as a catered training run. Think it would have been better mentally if it had rained and I was thinking a lot about the heat and humidity. Was seriously drenched in sweat after.

Post race
Warm down:
Walked and got my water and a root beer float (best post race treat ever!) and got some water for a few folks who really looked like they were hurting afterwards. Got some watermelon, walked back to the car and got my Iphone and walked back.

What limited your ability to perform faster:

Heat, humidity, and just not feeling ready to race this morning. Hope I can turn t around in a few weeks at Rev 3 Pocono.

Event comments:

Good race! Nice decent sized local race, with a unique feel to it. Custom Race socks, root beer floats afterwards, and Kona ice truck. Nice gravel/dirt trail with three monitored road crossings. Kids race and some very neat awards (Custom painted rail ties) Cool race benefiting the HCM Foundation assisting families of people fighting cancer.

Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
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

Sunday, August 31, 2014

More Rev 3 Finish lines

Never posted this article/blog from Rev 3 on my blog. I am now up to 30 Rev 3 finish lines and counting.


Rev 3 Quassy Half 2009, 2010, 2011, 2012, 2013, and 2014
Rev 3 Quassy Olympic 2010, 2011, 2012, 2013, and 2014
Rev 3 Knoxville Olympic 2010, 2012, and 2013
Rev 3 Knoxville Half 2011
Rev 3 Knoxville Age Group Championship Wave (Half-lite) 2014
Rev 3 Williamsburg Olympic 2013 and 2014
Rev 3 South Carolina Half 2011, 2013 (USAT Long Course National Championship)
Rev 3 South Carolina Olympic 2012
Rev 3 Maine Olympic 2012, and 2014
Rev 3 Wisconsin Olympic 2012
Rev 3 Cedar Point Full Rev 2010
Half Full Triathlon Half 2012
Half Full Triathlon Olympic 2013
Rev 3 Glow Runs at Knoxville 2013 and 2014
Rev 3 Glow Run at Quassy 2013
Rev 3 Pocono Mountains and Rev 3 South Carolina still on the schedule for 2014, and I am entertaining the thought of Rev 3 Florida. And you know what, it never gets old. :)

REVITUP!


http://rev3tri.com/2013/07/16/more-rev3-finish-lines-andy-rosebrook/

Monday, August 25, 2014

Rev 3 Maine 2014- Race Report


Old Orchard Beach, Maine
United States
REVOLUTION3 Triathlon
65F / 18C
Sunny

Total Time = 2h 34m 2s
Overall Rank = 79/328
Age Group = M 40-44
Age Group Rank = 10/21

Pre-race routine:

Had a training class in Chattenooga, TN the week before and completely bonked on my last training run on Thursday due to the monster heat wave. Flew back to Philly Friday afternoon, spent a day in my own bed before hitting the road at 7:45am and driving up to Maine. Got there, checked in and racked my bike in transition and then headed to my hotel. Ate,had my CheriBundi, watched Bristol and went to bed.

Event warmup:
Got up at 4:25am. Made breakfast, packed up and left. Got to the Ballpark with the Rev 3 parking sign at about 5:00am and then hiked my way down to the Transition, about a 1.5 mile walk with my transition backpack. Set up, aired up my tires, hit the porta potties and got my wetsuit on and then headed out to swim start which was about a 10 min walk down the beach. Got there just before the first wave of the half went off. Was very low tide so waded out. Got some help zipping up my wetsuit and waded out in the water, then came back in, After the half waves were done, waded out again and swam a bit. Cold water. Then got out and waited for my wave.

Swim

00:26:23 | 1500 meters | 01m 46s / 100meters
Age Group: 15/21
Overall: 135/328
Performance: Average
Suit: Hurricane Cat 5 full
Course: Out two bouys then parallel to the beach to the pier and then back to the beach.
Start type: Run Plus: Waves
Water temp: 61F / 16C Current: Medium
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
Comments:

Was a running start so I tried to get to the outside and back. Waded out through the breakers and started swimming. Got tangled up with one guy pretty good until I got outside of him and got going. After that I stayed outside and high about 10 feet above the bouys. Felt like I was swimming pretty good and I got into a good rhythm. Easy rounding of the final turn buoy and it looked like I was at least moving forward the whole time. Ended up way outside on the swim in and had to wade back to the Cone of people so added some extra distance.

What would you do differently?:

Not sure. Thought it was a decent swim but my results didn't reflect that. I did basically go in in the back off the wave and slid back from there until I found open water. Could have done the breakers better on both inlet and outlet.
15/21 AG; 40/82 Wave; 135/328 OA

Transition 1

Time: 06:00
Performance: Below average
Cap removal: Below average
Helmet on/Suit off: No
Wetsuit stuck? Yes
Run with bike: No
Jump on bike: No
Getting up to speed: Average

Comments:

Long run up a sandy beach the on sidewalks and cobblestones up two blocks across the railroad tracks then a block to transition and then all the way around to the back of transition and then down to my rack. Got to my rack and just couldn't get my wetsuit off my heals. Almost like I forgot how to do it. After that I fought with my socks, loaded my gel in my back pocket and got my helmet on and started out. Took my time thought transition since there were a bunch of people around me clomping out to the mount line.

What would you do differently?:

Practice the step method to get my wetsuit off, brain wasn't working, again little sense of urgency in transition. 15th to 17th AG: 40th to 47th Wave: 135th to 154th OA

Bike

01:09:45 | 25 miles | 21.51 mile/hr
Age Group: 9/21
Overall: 48/328
Performance: Good
Miles 0-10: 29:14 (20.52 mph) Miles 10-15: 13:47 (21.77 mph) Miles 15-end: 26:44 (22.44 mph)
Wind: Little
Course: Out and back through some winding roads and neighborhoods. Some rollers and incline mostly on the way out and less on way back. Biggest hill was right at the start climbing out of the beach.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Just right

Comments:

Had a bit of difficulty clipping in but got going and grinded up the first hill and then set sail. Got going in a easy gear to establish a rhythm as we worked our way out of town. Got passed by 1 45 year old, who I caught later, but I was moving forward basically the whole ride. After about 5 miles I dropped into a higher gear and started pushing it. When I had momentum I was flying, but a couple of the short steeper rollers bit me as I tried to grind up it in a heavy gear vice downshifting and keeping momentum. Just before the turn I did a back and forth with a Relay but he left me in the dust so after. Road really well coming in however at on of the busy intersections when you got to the middle lane of traffic and then turn about 100 yards later, I got very confused by what they were telling me and ended up turning the wrong way and had to do a 360 and had 4-5 people pass me who I had to pass again. I was really cranking on that section coming in since I was a bit ticked off. Had the first place Aqua bike in a full skin suit, disc wheel and aero-helmet pass me right before the end.

What would you do differently?:

Again the bike felt pretty good. Rode hard passed a ton of people, probably should have taken the get in my back pocket and drank more. Went from 17th to 11th in my AG, 47th to 25th in my wave and 154th to 75th OA. 9th fastest AG split and 48th fastest OA (Last person under 1:10) even with my wrong turn and turn about.

Transition 2

Time: 01:30
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average

Comments:

Usual dismounting challenges for me, but got to my rack and racked well got my helmet off the just couldn't get my bike shoes off. Wasn't coordinated to use my feet to pull them off. Got my running shoes on quick and grabbed my race belt and visor and went.

What would you do differently?:

Couldn't get my bike shoes off without sitting down, That had never been a problem before.

Run

00:50:23 | 06.21 miles | 08m 07s min/mile
Age Group: 11/21
Overall: 105/328
Performance: Average
Mile 0 -3.1: 25:35 (8:15/mile) Mile 3.1-end: 24:48 (8:00/mile)
Course: Out of transition across the street down and over, two long gradual climbs down to a dirt trail for an out and back to the turnaround. Back two hills and back into town around transition to the finish line.
Keeping cool Average Drinking Just right

Comments:

Started out and my legs felt hollow but Ok, had a few of the fast women and 2-3 guys pass me but I was also slowly moving forward. I latched onto a 29 year old guy and stuck with him until around mule 4.5 and he pulled me to and past one guy in my AG. Tried to push it but my legs just weren't responding, they never really came to me. Passed a Wattie Ink guy and the relay dude from the bike right at the end. Would have been trampled if I had done my blaze roll some opted out.

What would you do differently?:

My runs off the bike lately have really been poor. Knoxville and Quassy were great but Williamsburg, Steelman, and today just leave me scratching my head. 3 min slower than 2012.

Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Warm down:

Walked around, did the Recovery ZOne, facebooked, and tweeted, got my post race lobster, stayed for the awards then packed up and biked to the parking lot with my transition backpack (up the hill again) and drove home.
What limited your ability to perform faster:

Can't run off the bike lately. Overly tentative at the Swim start again.
It is amazing how much faster the field gets when you offer prize money. My time would have put me on the AG podium last year (with more people in the AG, but this year 2:12 got you 3rd place and 2:16 got 5th place master and a check. Hard to judge this one by the numbers.

Event comments:

Great race. The town loves having us there and throws out the red carpet, then course is beautiful, the ocean swim is great, course is fast and the weather has been great each year. Plus the post race lobster was great! Karen Smyers was there and raced and won at age 52! She was the cover girl and wrote the forward on the first Triathlon book I brought 11 years ago.


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

Friday, August 15, 2014

Cheribundi 7 Day Challenge: Day 7 Success!

Cheribundi 7 day challenge completed


Lets go back to day 1: One 8 oz bottle of Cheribundi contains 50 cherries. The ingredients are cherry juice and apple juice nothing else. Tart Cherries have one of the highest Oxygen Radical Absorbance Capacity (ORAC) among all so called super foods. Tart cherries do this by offering a high dose of anthocyanins, a specific class of antioxidents shown to battle free radicals and repair cell damage inside the body. Drinking 8 ozs of tart cherry juice for seven days has been shown to increase the body's anthocyanin levels needed to achieve maximum health benefits and feel your best. Red Cherry juice is said to help reduce inflammation, assist in athletic recovery, and help improve your sleep.


So how did Cheribundi work for me? If you have been following my blog you already know the answer.

1) Help reduce Inflamation: Grade A. Prior to the challenge I had a good number of aches and pains in my feet and knees and a sore spot in my calf. The past seven days these pains subsided even with an Olympic Distance Triathlon, 103.4 miles of cycling, 22.6 miles of running, and 1850 yards of swimming.

2) Help assist in athletic recovery: Grade B+. Day 2 I raced the Steelman Triathlon which featured a fairly hilly ride. I gave max effort and got a 2:09 second PR and a 5 min PR for the course and then helped break down transition. Cheribundi helped my legs snap back fairly quickly. Not quite as good as my NormaTec Boots for recovery but very good for a nutritional product.

3) Help improve Sleep: Grade A+. Don't think I have had a more restful week of sleep in years. I tend to toss and turn and wake up easily but last week I slept soundly all night long until my alarm (Clock or the four legged one that sleeps next to my bed)went off in the morning. I think this alone would be a successful challenge.

Overall I am very happy to have had the chance to try Cheribundi this week. Since Cheribundi can be found at Giant Stores and Wholefoods in my area, I know that it will remain a regular part of my diet going forward.

Cheribundi is endorsed and used by over 90 professional sports teams use Cheribundi including the Dallas Cowboys, the Philadelphia Phillies, New York Rangers, and the Houston Rockets as well as ultra runners like Scott Jurek.

Steelman Triathlon Race Report

Quakertown, Pennsylvania
United States
Steelman Triathlon
75F / 24C
Sunny

Total Time = 2h 31m 1s
Overall Rank = 69/400
Age Group = M 40-44
Age Group Rank = 9/43


Pre-race routine:

Drove up to Lake Nockamixon on Saturday for packet pickup. Changed out both tubes that morning and lubed up my bike and found a bulge on the rear tire. Went over to High Roads at the expo and asked about it but it was a slice in the tire and I needed a new tire. Fortunately they took Credit cards and I got a new tire and had the tech put it on since he already had the bike on the stand to look at it. Then I went for a ride and did one loop of the bike course without my bike shoes and then a loop of the run course. Then drove home. Drank my pre race CheriBundi and Biotta Naturals Beet Juice and went to bed early.


Woke up at 4:15am and got out early getting to the park by 5:25am but still was shut out of the marina so had to park in one of the upper lots, which made bringing everything back to the car afterwards more of a challenge. Walked down to transition found a spot and set up (actually was in the wrong waves racks but didn't see that not that it really mattered as one wave in front of me. Talked to so folks, walked in a mega line for the porta potties and then got my wetsuit on.

Event warmup:

Did a quick swim out to the first bouy and back and then floated. Water was nice.

Swim

Time: 26m 23s
Distance: 1500 meters
Pace: 01m 46s / 100 meters
Age Group: 9/43
Overall: 120/400
Suit: Blue Seventy Hurricane 5 Full
Course: One loop down cross then up and around the peninsula and to the boat ramp. Nice big clean lake
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Navigation: Average
Rounding: Good

Comments:

They told us right before the race that the chips had to be outside of the wetsuits so have to clump up my left suit leg to do that. 110 people in my wave the third wave of the day and all had to funnel 1 wide over the mat then into the water so it took a little while to get every on in the water. I found a spot on the right side fairly far up with some open water so started there. After the picture we were off. I think I only was lightly bumped once as I stayed outside of the traffic and pushed to the first buoy and then got into a nice smooth rhythm. Good steady swim after that point, stayed well outside on the first turn and drifted far left on the down leg and had to angle back but didn't add to much extra and stayed very contact free. as we rounded the peninsula and headed into the pier I was surrounded by green caps (the previous wave so I label that a pretty good swim.

What would you do differently?:

Not much. Should have swam more since Williamsburg but it wasn't bad at all.

Transition 1

Time: 03:15
Performance: Average
Cap removal: Good Helmet on/ Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average. Trouble clipping in first foot.

Comments:

Short jog up the boat ramp to transition, over shot my rack. Pulled off the legs of my wetsuit and flood of water from my left leg where I had to bunch it up. Little problem getting my gel in my suit but pretty good transition.


What would you do differently?:

Might consider taping a single gel to my bike vice fighting to get it in that small pocket.

Bike

Time: 01:11:56
Distance: 24.84 miles
Pace: 20.72 mile/hr
Age Group: 6/43
Overall: 40/400
Performance: Good
Wind: Some
Course: Starts out with a very steep hill climbing out of the marina and then a slow climb out of the park up to the highway. 2 loops up on the highway each loop had three distinct hills and some rollers the worse was at the top turnaround where you fly down the hill and then have to turn and lose all your momentum and have to go back up. Road was fully closed to traffic which was awesome.
Road: Rough Dry More pothole on road than median. Road closed to traffic.
Turns: Below average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right

Comments:

Started out and boom you are on the marina hill. I stayed seated and in the big ring and just grinded my way up nice and steady but it also helped me get warm. at the top of that hill I got going and had a few people pass me in the park. Avoided the speed plank on the outboard and had a guy with no shirt and a aero helmet pass me. I ended up going back and forth with this guy the rest of the ride as we repassed everyone who passed me in the park. We got another member of out group a guy with a disk wheel and an aero helmet and we passed each other 5-6 times. The course wasn't too crowded during the first loop and I got into a great rhythm but when ever I let down, one of my buddies would pass me back, until I got going again. The second loop was a lot more crowded as the folks from the sprint were coming up. Got very confusing as occasionally someone would pass but you would catch an S on there calf. Unfortunately most of these folks did not understand the whole ride to the right concept. Two lanes of closed traffic (and a very smooth section furthest right but on one occasion I literally had to go over the yellow lines to pass. Lost a lot of momentum at times which messed me up. Coming back up the hard hill had to pass a weaver who almost smacked into me and then was pissed off I didn't give him enough room, good thing I was well past him when I realized what he said. Back into the park there was another speed plank you had to be very careful off as it was on a slight downhill. The ride back to the marina was ok and I braked hard down the hill as the sharp right at the bottom is not a high speed turn. Good ride!

What would you do differently?:

I did a lot of weaving the second loop which got me in to a few boxes and forced me to slow. I am programmed to ride as far right as possible but I guess I needed to be more conscious of the fact that there were a lot of less experienced folks in the sprint who just didn't know the rules/etiquette. Did good staying within myself early and building my effort.

Transition 2

Time: 01:22
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good

Comments:

Nice smooth transition. Found the balloon and didn't overshoot again, had a small issue racking as I missed on my first attempt. Good quick transition and took a last drink from my bike bottle before heading out.

What would you do differently?:

Not much.

Run

Time: 00:48:06
Distance: 06.21 miles
Pace: 07m 45s min/mile
Age Group: 14/43
Overall: 124/400
Performance: Below average
Segment 1 : 14:24 Segment 2 : 21:58 Segment 3 : 11:45
Course: Exit transition from the rear did a quick loop out to the marina jetty and then back to the trails. Paved park trail with a few small rollers winding the way thru the park. The sprint turned just before the road to the fishing pier and the Olympic was just beyond. Then back to the turn for the Olympic for lap 2 and back to the finish loop behind and around the tent. Lots of shade but very crowded.
Keeping cool Average Drinking Not enough

Comments:
Got started on the run and I tried to let my legs come in an get a good turnover, but It just seemed like it took forever for my legs to show up. The path was absolutely packed. Saw Chris and Stephanie one their way back. My legs finally showed up about 2.5 miles in and I picked up the tempo a bit but still never really was able to shift to the fast gear. Got some water at two of the aid stations but probably should have gone for the Gatorade a bit more. Lots of folks and again very confusing trying to figure out what race people were in. Probably let that get me off my game mentally, but it is hard to get feedback when you are passing and being passed by so many folks.
What would you do differently?:

This is a flat and fast run that I ran in the 46s in 2008, so I know I should have been able to go at least that fast this year. Need to stay mentally sharp and go by feel not what I'm seeing. Could have gone sub 2:30 with a decent run.

Post race

Warm down:

Got my iced towel and the hose shower a then got some food. Got my bike and packed up transition and walked my stuff out and up to the car. Loaded up the car and finished my juice from this morning and headed back down met up with Stephanie and then found Chris for a Team Rev 3 picture. Chris was 3rd OA and won his AG, and Stephanie was 3rd in her AG in the sprint two weeks after IMLP. THey texted the results to your phone which was pretty cool.

What limited your ability to perform faster:

A poor run and letting race traffic slow me down mentally and sometimes physically (ie boxing me in) Since was a PR by 2:09 over Rev3 Maine in 2012 and a course PR by over 5 min from 2008. Top 20% OA and top 10 in my AG is a good day!

Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes

Event comments:

Good race! 10th annual race, really nice swim and bike course and a fast run course. Lots of shade and great swag. Full sized high quality backpack was bigger and nicer than the ones I got at IMC and IMLP. Cool awards even though I didn't get one.

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]

Thursday, August 14, 2014

Cheribundi 7 Day Challenge: Day 6

Day 6 of my CheriBundi 7 Day Challenge.
Slept great again last night. I don't think I have slept this well for an entire week in years. Finally got the chance to run at lunch after missing the last two days for various reasons. Did a Bridge Loop starting with the River Road stretch. Legs felt very good especially after 2 days off an the Cheribundi. Tonight I did a cycling class at the YMCA with Gina subbing for Leanne. Great class, A number of long sustained climbs and a few sprints. My legs remained ache and pain free. Found a receipe for a hot pink Cheribundi smoothie. (Greek yogurt, CheriBundi Light, Biotta Naturals Beet Juice, bannana and ice.)
After class, I got changed and headed to Giant to pick up some dog food and chocolate and found the Cheribundi display and got a chance to try some Cheribundi Cheery Lemonade which was delicious. I am really starting to feel good about whether I will be ready for Rev3 Maine in a hair over a week.