Rev3 South Carolina /USAT Long Course National Championships

Anderson, South Carolina
United States
REVOLUTION3 Triathlon
83F / 28C
Overcast

Total Time = 5h 39m 33s
Overall Rank = 178/387
Age Group = M 40-44
Age Group Rank = 25/46

Pre-race routine:


This was my first USAT National Championship race and I did have a legitimate qualifying time even though I didn't need to qualify this year (same at Sprint Nationals) Things were looking good until Oct 2nd when I strained my right calf pretty good. A half week of ICE, heat, and COMPEX really didn't help much for Half Full Olympic which I hobbled through. The week leading up to USATs, I decided to try a little spin to see if I should go Aquabike. Felt it the entire ride but it loosened up and felt a lot better afterward. Did that for a week with more COMPEX each day and my calf felt good enough to decide to stick with the Half. Drove down to Anderson in a driving rain storm which turned it into a 12 hour drive. Saturday I checked in about noon drove my bike to Darwin Wright Park and dropped it off in Transition. Talked to a nice local lady with Team in Training then headed back to the Expo. I manned the NormaTec tent and got the entire Auburn Triathlon Team in the boots at one point, watched the Kona webcast coverage on the big screen and watch Michael Lavato doing Sean's job. Had a team/crew dinner and then a team picture and then waited for the Glow run and helped/ cheering everyone in.

Event warmup:

Woke up at 5:00am on race morning. Packed everything the night before so just brushed my teeth and had a bottle of Perform and a Performance Gel and a Harvest Bar. On the road by 5:20 and got a good parking spot at the convention center. Set up T2 and then headed to the bus to head down to T1. Had Heidi, Chloe, and Kristin right in front of me on the ride and found out about Maggie's troubles at Kona. Got to T1 walked in the dark to the transition area. Pumped up my tires first thing then set up T1 and sat down and caught a nap. Got up got my wetsuit out trislided my self and hit the potta potties. Had another Performance gel as I got my wetsuit on and got a short swim warmup in. Water was very nice. Did the invocation and National Anthem and head over to the starting area. Was in the second wave. so 5 minutes between waves. Soon the first wave was off and we herded in for wave #2.

Swim

Time: 37m 37s
Distance: 2112 yards
Pace: 01m 47s / 100 yards
Age Group: 17/46
Overall: 149/387
Performance: Average
Suit: Hurricane Cat 5 Full

Course: Couterclock wise loop from one side of the pennisula to the other. 5 turn bouys to negotiate. Unlike the last two years the lake was full of water The start was way back and the dock was actually in the water and the sandbar/island on the back side was covered. .

Start type: Run Plus: Waves
Water temp: 76F / 24C
Current: Low
200M Perf. Below average
Remainder: Average
Breathing: Average
Drafting: Below average
Navigation: Good
Rounding: Average

Comments:

This was a National Championship race and there were a lot of serious Type A folks in the start corrall who had to get way up front. I started in the back to the outside and planned to stay outside until the mess calmed down. Well the media boat ended up on the path where I wanted to go. So we took off and I was forced to swim into the major traffic pattern. First 200 yards were very crowded and I got wacked about 6-7 times including a nice goggles swipe which would have been really bad it I didn't tuck it under my cap. Had to dump the water out though. After the first 200 yards I was able to maneuver to the outside and find some open water. FInally got in a rhythm and got swimming. Other than having to dodge the folks from the wave ahead and keep from running over them from that point on it was an easy swim, Had a guy from the wave behind catch me rounding the peninsula tip and those speed demons kept coming for the rest of the swim. Like last week I limited my kicking. Good swim overall but never really got after it.

What would you do differently?:

Better starting position and a HTFU attitude would have helped. In a field like that I needed to be more aggressive. Felt good though.

Transition 1

Time: 04m 11s
Performance: Below average
Cap removal: Average
Helmet on/ Suit off: No
Wetsuit stuck? Yes
Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average

Comments:

Short run up to transition. Fought with my wetsuit a bit and then really took my time getting my glasses and sunscreen on and shoes, Then fought to get the big Performance Blend pouches into my uniform pockets. Kristin got a picture but it took a while. Trotted to the start and went well ahead of the line to mount. Didn't notice I was now in the small ring.

What would you do differently?:

Use small gel packs with the small pocks, large ones work fine for bike jerseys and similar type pockets. Lost a bunch of spots 17th to 21st AG and 149th to 174th. Pretty bad.

Bike

Time: 2h 51m 14s
Distance: 56 miles
Pace: 19.62 mile/hr
Age Group: 23/46
Overall: 152/387
Performance: Average

Splits: First 5 miles 18:18 (16.40 mph)
Mile 5 to mile 32.2 (27.20miles) 1:23:27 (19.56 mph)
Mile 32.2 to mile 56 (23.80 miles) 1:09:29 (20.55 mph)

Wind: Some

Course: Winding rolling course through the country side. First 30 miles was into a headwind. Rolling hills through out but none that I would classify as very difficult. Number of technical decents including Millers bend, a quick downhill with a sharp left turn onto a bridge over a creek with a nice drop off on either side right into another climb. After mile 30 you headed back towards Anderson, twisting thru Penbrook? with a ton of turns in order to avoid the railroad tracks which was appreciated. Then back to town over some of the larger hills, past the start area into Anderson itself and highway 81 bypass and then back to the civic center. Joined back up with the Olympic course (which started later) for the last 7 or so miles.

Road: Rough Dry
Turns: Average
Cornering: Average
Gear changes: Good
Hills: Good
Race pace: Hard
Drinks: Not enough

Comments:

Started out and we started the first few rollers and I wasn't catching any one and getting passed except on the uphills. About 7 miles in I figured out why. I was still in the small ring which I shifted to in T1 per Sean's advice to make sure it would shift and fix it before the race if needed. Well I left it there and until I started bouncing on a downhill I didn't figure it out. Once that was taken care of I was steadily making progress the rest of the ride. This isn't a ride with any monsterious hills but it is constant rolling for 56 miles which is a bit of a challenge. Did a few back and forths with a Tenn Valley Tri guy and a girl with a purple/pink disk wheel. I took the technical downhill very easy and since almost overcooked it at the bottom. I rode really well for the first 90 mins. I hit a few lulls but then my two buddies I was going back and forth with would pass me back and snap me out of it. I really got going on the way back into town and dropped the guy and ended up with a MPH negative split. Really glad to hit the merge up with the Olympic as that was the 7 miles to go marker. Catching some Olympic folks was good for the psyche as while I was going forward it wasn't that much. Rode really well up highway 11 and the last hills and followed my buddy on the pink disc in and found out she was Aquabiking it today.

What would you do differently?:

I was able to stand and started doing that the second half of the race. Should have check the front gears sooner as I lost a lot of spots but I got most of those back and it helped in the long run I suppose allowing negative splits. Couldn't get my Energy Blends out of my pockets without nearly wrecking so I went without. Did drink every 10 miles. 21st to 23 AG and 174th to 152nd OA.

Transition 2

Time: 02m 4s
Overall: Average
Jumping off bike: No
Running with bike Average
Racking bike Below average
Shoe and helmet removal Average

Comments:

Got in and had a long jog down to my rack. Got there to find the guy on the other side had his bike in my rack. Contemplated what to do but remembered the guy to my left was a no show. Quick change after that other than sunscreening.

What would you do differently?:

Was an OK transition after figuring out the racking issue which was beyond my control. Should have beat the other guy to T2. Maintained 23rd in my AG and dropped from 152nd to 154th OA.

Run

Time: 2h 04m 28s
Distance: 13.1 miles
Pace: 09m 30s min/mile
Age Group: 25/46
Overall: 178/387
Performance: Average

Splits: First 3.63 miles 31:19 (8:36/mile)
Next 6.69 miles 1:02:58 (9:25/Mile)
Next 0.54 miles 4:36 (8:41/mile)
Last 2.25 miles 25:35 (11:25/mile) Don't think the distances for the 2nd and 4th were right, distance from the post turn around timing mat to the finish was closer to 2.5 at least. I was slow but not that slow.

Course: Two loop course different from both the last two years since there was a carnival in a section of last years run course. Looped through the conventions center and sports complex to Civic Center Drive up to Martin Luther King Dr past the Convention Center entrance up a hill to a residential street to a divided highway for and up and back segment. Olympic turns first then the half. Then back to the Convention Center entrance. Up and down to the corner and down to the finish chute or start of second lap.

Keeping cool Average
Drinking Just right

Comments:

This was the big question mark and as I got going I was glad to find my legs felt OK or at least as good as they should after 56 miles of rolling hills. I let my legs come in for the first mile and was running farly well. The little rolling hills were actually pretty challenging. Did start getting hotter. The first loop I hung in well and saw Josh coming back. Made the end of the first turn around and felt decent. Not a lot of pop in my legs but for not running most of the last few weeks it was good. The little hill after the entrance to the convention center was tough and then down to start lap #2 as a few folks were finishing up was a bit demoralizing. Legs started to tighten up a bit the second loop and I was more in iron distance mode than race mode for the second loop. Did go back and forth with a few folks mainly do to running the water stations. I didn't have a Energy Blend on the bike and I don't do gels on the run so I finally bonked the last segment. However I did manage to pass someone in my AG am sneak into the top 25. Down to the finish chute and got called in my Sean.

What would you do differently?:

Not pull my calf 9 days before. Wasn't really able to race but at least I was able to run this week. Needed to do better nutrition wise on the bike since my tank hit Empty pretty hard. Only had coke at one aid station maybe should have got to that more often. 23rd to 25th in my AG and 154th to 178th on the run.

Post race

Warm down:

Got my water and medal and ice water soak towel. Got some food and shuffled down to the team tent. Ate then returned my chip and went to T2 to pack my stuff. They brought the T1 and dry clothes bags right to our racks which was awesome. Packed up the car. Walked back and gave back my chip and then visited the Norma Tec tent. They were having some issues with two set of boots. One wasn't reset/turned off so I fixed and used it for 20 min. Other one had a flat segment so it won't get out of the inflation stage. Did the NormaTec tent the res of the afternoon and then broke everything down as we cheered in the last few finishers and then got to be part of the final finisher ceremony.

What limited your ability to perform faster:

Wasn't in the best racing mindset and then poor nutrition on the bike caught up to me at the end of the run.

Event comments:

By finishing 25th I was eligible for a roll down spot to the AG Worlds in China next year. Great race with the Collegate Championships and the USAT Nationals and Anderson is a great community. Clemson had a home game this weekend so the whole town was hyped and made for a cool atmosphere. Throw in the Lil Rev Adventure race and Glow run and it was a cool weekend. Plus the worst wetsuit contest!

Half Full Triathlon 2013- Team Fight

Ellicott City, Maryland
United States
REVOLUTION3 Triathlon
78F / 26C
Sunny

Total Time = 2h 44m 57s
Overall Rank = 68/368
Age Group = M 40-44
Age Group Rank = 14/33

Pre-race routine:

Revolution3 and the Ulman Cancer Fund for Young Adults Welcomes You to Howard County, Maryland!

Welcome triathletes, volunteers, spectators and families to the Rev3 Half Full Triathlon! We are in our third year with the Ulman Cancer Fund for Young Adults and the Half Full Triathlon and this is the first year that the Half Full is part of the Rev3 Series. We are more than excited to be working with the Ulman Cancer Fund and Half Full. You will see that the Half is not quite a 70.3 but is instead a 70.0 this is to represent the 70,000 young adults affected by cancer every year. 70,000 is the estimated number of young adults diagnosed with cancer each year. This is a statistic that needs people’s attention. The Half Full Triathlon will help make the young adult cancer issue a priority and together we can improve the 70,000 statistic. With every mile you race you’re helping support this population of young people battling cancer.

Thank you for choosing Half Full Triathlon.

This was supposed to be my first big race after IM Lake Placid back in July. I recovered well and was feeling really, really good going in to the week before the race. Then came the government shutdown and the stress associated with that and then the Wednesday before the race I am doing an easy mid day run and bang my calf clamps up hard. Had to walk and was barely able to hobble home. I had strained my calf before IM LP by stepping in a sewer grate and guess what came back with a vengeance. Had new shoes was tapering but I still pulled it on an easy run. Iced and COMPEXed it for the next few days and headed down Saturday afternoon. Hoped I could recover like I did for IMLP but I had 3 fewer days. Well this race was supposed to be about the Ulman Cancer Fund, beating cancer and fighting so I decided I would swim and bike and just take whatever the run dealt me.


Event warmup:

Got up at 5:00 am. Had a Powerbar Performance Energy Blend, and a Harvest Energy Bar for breakfast and headed to the race site. Could still feel a big knot in my leg so the enthusian was gone, Set up my transition area, got my wetsuit half on hit the potta potties and headed down early to the start. Observed the pre race speeches and ceremonies and shuffled to the sign for 40-44. The 6 waves of college kids, then the survivor's wave, and Team Fight wave, then we were up.

Swim

Time: 26m 16s
Distance: 1630 yards
Pace: 01m 37s / 100 yards

Comments:

Settled in to the back of the line since is was a time trial start, position didn't really matter. Was in the twosome in front of the CAF athlete with one leg and a great attitude which did rub off. I was going to do whatever my leg would allow. Got a big hug from our cancer survivor starters and off we went. Got a good clean start and got into a quick rhythm. Swim was a lot like Lake Placid, I just barely kicked but pulled my way forward to the next group and the next. Really felt good and felt like I was passing people the whole time. Got a bit far to the inside on the last leg (too far to middle) and had to be herded back left to the boat dock and ended on the non carpeted side.

What would you do differently?:

Really good swim for me. The last I try to kick the better my swims seem to be. Was 3:21 faster( 29:37 vs 26:16) than last year (Both races swim the same distance.) Other than swimming too far inside and adding distance on the last leg, I would change too much.

Transition 1

Time: 04m 12s

Comments:

Long run uphill to transition on concrete then grass. Could felt the knot in my calf didn't loosen up after the swim, so I ran slow. Took my time with my wetsuit and got a nice methodical transition. Then slowly walked/trotted my bike to the mount line.

What would you do differently?:

Not pull my calf 3.5 days before a race. Lost a bunch of spots 10th to 15th in my AG and 59th to 76th OA

Bike

Time: 1h 17m 6s
Distance: 25 miles
Pace: 19.46 mile/hr

Comments:

It was actually foggy for most of the bike which was good. Got clipped in and got going and had a 69 year old pass me right of the bat, but this was the same guy from Williamsburg and can really bike. I could feel my calf on the hills but if I stayed aero I could avoid putting too much pressure on it. Standing was out. Found a good tempo and steadily grinded out a good pace. Even though I couldn't stand or sit up I still was riding the hills pretty well, I was making go progress and it always felt good to pass the college kids who started a few waves in front of us.

What would you do differently?:

Was feeling out what my body could safely do for a good chunk of the early miles so even in my condition I could have hammered it a bit more but it was still a good ride considering. Went from 15th to 12th in my AG and 76th to 56th OA.

Transition 2

Time: 01m 33s

Comments:

It is always a good sign when the bike rack your age group is in is basically empty. But I turned in too early and when I got to my rack the idiot on the other side put his wetsuit on the rack where my tire goes. SO had to move that and balance my bike before racking. Other than than I put on sunscreen and got shoes changed and went.

What would you do differently?:

Can't do much about my rack mate and going down the wrong row was a brain fart and I had a good landmark (row E). Good transition.
12th to 13th AG and 56th to 57th OA

Run

Time: 55m 51s
Distance: 6.5 miles
Pace: 08m 35s min/mile

Comments:

Well right from the start this was clear it was going to be a struggle. The knot was getting bigger. Couldn't push off my right leg much at all so speed was out. I found a way to shuffle and minimize the strain on my leg and reminded myself this was about finishing and struggling and fighting to get to the finish just like those folks with the yellow bids. Got right to the point of clamping up on the hill out of the park but it held off and I shuffled on. Worked up and through the neighborhoods where I was having my best run ever last year. I passed a couple of people on the way out but every time I tried to pick up the tempo, my calf twinged and reminded me of the speed limit. The jog through the upper park went well and soon it was back towards Centenial. The two big hill on the way back in were rough but I kept shuffling and passed a few college kids and even someone in my A/G and another team fight person. Got back into the park and my calf really started to act up. but I was just a half mile to go so I modified my shuffle and slowly got around the lake and up to the finish chute. Wasn't pretty but I got it done.

What would you do differently?:

This race was about a lot more than times or winning and losing, it was about overcoming obsticles and fighting the good fight. Finshing this race is was very meaningful as I was racing in Honor of my Dad a cancer survivor for 5 years now and for Debby W. who lost her fight Sept 30th 2013. I really wanted to honor them with a great race and maybe a podium but I would be dammed if I was going to DNF, if nothing else I would honor them by seeing this race to its end. So that it what I did! 13th to 14th AG and 57th to 68th OA, so at least I limited the damage.

Post race

Warm down:

Got a picture and got some post race food and plopped on the ground near the Team Fight tent. After eating I checked out my results and saw I fished 14th in my AG and didn't even help my Rev3 AG series standings (have two 13th place finished at Knoxville and Quazzy). Packed up and loaded the car and headed home. Saw Susan on the bike making the turn towards the park.

What limited your ability to perform faster:

Pulled/strained calf just sunk a great swim and a decent bike. Should have been able to go about 10-15 min faster if I was right. But it wasn't meant to be. COMPEX did a great job to get me to the starting line and finish line.

Event comments:

Great race and a great cause and for once a great weather day.