Saturday, October 25, 2014

Revolution Three South Carolina 2014. One man vs the storm, the course, and himself.


Anderson, South Carolina
United States
REVOLUTION3 Triathlon
65F / 18C
Precipitation
Total Time = 5h 40m 19s
Overall Rank = 64/169
Age Group = M 40-44
Age Group Rank = 12/30

Pre-race routine:

Well lets see. The week before the race I was kicking off my inspection in Seabrook, NH. That Friday I had a debrief with plant management at 9:30am a flight out of Manchester at 1:15 and arrived back in Philly at 3:00ish. Found my car was happy to see no one stole my bike and tri-bag and headed out on my 11 hour ride to Anderson. Immediately hit traffic and then the rain started and traffic slowed even more. Called it enough for one day at Hopewell, VA and found a Hampton Inn to crash at for the night after the first hotel I tried was full. Day two got going and at least the weather cooperated. About noon I picked up the ACC football stations and then I passed through Charlotte, NC and Kannapolis (Home of Dale Sr and Dale Jr. and the site of the NASCAR Chase race that week), which slowed traffic way down again. Hit the South Carolina Border and heard the Clemson-Louisville pre game show and rode the signal to its source. Good 7 hours on day two got me to the expo around 3:30pm. Check in. I really contemplated switch from the Half to the Olympic since I have been going pretty well at the Olympic Distance the past few races and I really hadn't been biking enough the second half of the year and wasn't feeling very confident but I convinced myself to stick with my original plan and do the half. Got my chip, bid, and swag, ran into several of my teammates, helped with the photo booth, then headed down to T1 at Darwin Walker Park.. Got my stickers on my bike and rolled her into her spot for the night then took the long way back to the hotel and checked in. There was an Arby's next door to the hotel so grabbed a roast beef and a King's Hawaiin, watched some Baylor-TCU and NASCAR and hit the sack.

Got to sleep in until about 5:30am before heading out. Ran into another racer and the lady let us grab some breakfast way before it opened and we headed to the Sports Complex. Got a quick sprinkle on the drive, then it stopped. Parked in the Civic Center lot and hit the bathroom and step up T2 then got my bags and hopped on the bus. Another quick burst of rain so covered up my running shoes before leaving. Nice bus ride to the Park and then the walk in the dark to T1. Got in an beat the crowd to the bike Mechanics and got to pump up my tires before the huge line formed behind me. Got set up and sat down and another round of rain began but this one didn't stop so I changed out of my "Dry Clothes which they were still kind of dry and put on my wetsuit. pulling it up I tore a nice sized hole in my left back hip. Not much I could do about it now so I headed to the beach to wait for the sun to come up and we could check out the water. Right as the sun did come up, there was the first crack of thunder and we were in a holding patterns and the first few good soaking showers came through. I laid down on beach a while but started getting cold so found some shelter under the playground slide. After a 45 min delay or so we got a window to get the swim in. Some folks still had fun!

Event warmup:

Everyone had about 10 min to get wet prior to the first wave (mine) so I got a few strokes in then headed to the start corral. The later waves could still warm up but we had to get going.
Swimming

00:29:13 | 1600 yards | 01m 50s / 100yards
Age Group: 16/30
Overall: 69/169
Performance: Below average
Suit: Hurricane Cat 5 Full with a gapping hole in left h
Course: Due to the weather and small window everyone had to do the Olympic Swim course (so they didn't have to reset the course ) Originally 30 min between last half wave and first Olympic wave for that. Went out the up and around the Penninsula and over and down to the read bouys on the back the over and back to the arch.
Start type: Run Plus: Waves
Water temp: 70F / 21C
Current: Low
200M Perf. Average
Remainder: Average
Breathing: Average
Drafting: Below average
Navigation: Average
Rounding: Average

Comments:

It actually stopped raining for a the start which was good. Started at the right most edge and back a bit. Felt like I got going well but got tangled with a guy for a while before I did my water polo roll to get outside and away from him. After the turn it wasn't bad finding space. Felt like I was moving well out and around the Pennisula but on the back side even though I hit the red buoys dead on, it seemed like the main flow of traffic was well inside me, same for the second red buoy. Sean clearly said 3 orange bouys and then two reds but seem like traffic turned early. Was all alone on the up beach leg. Felt like a good swim but my results were not very good. Very disappointing on many levels.

What would you do differently?:

I was so Jeckel and Hyde with my swim this year. Rotten swim at Williamsburg, disappointing swims at Maine and South Carolina, OK swims at Quassy and Steelman, and really good swims at Knoxville and Pocono Mts. Can't point my finger at what I did differently between Pocono and SC. 16 of 30 AG 54 of 117 wave and 69 of 169 OA

Transition 1

Time: 04:50
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: Bad

Comments:

Stopped about 3 racks too early, then couldn't get my suit off and stopped to look at the damage. Struggled to get my Energy Blends in my kit pockets like last year. Then just couldn't get my wetsuit in the transition bag. Finally trotted out and got to the mount line and couldn't get my second foot clipped in and drifted to the curb as I fought with it and boom a fall over (onto the grass at least). Was stuck there a few seconds before getting to try again.

What would you do differently?:

Find a better landmark for my rack, be smooth not jagged, and not fall over on the bike before I even got clipped in. Lost 1 spot in my age group to 17th of 30, 7 spots to 61 of 117 in my wave and the same 7 spots OA to 76 of 169.

Biking
03:00:19 | 56 miles | 18.63 mile/hr
Age Group: 9/30
Overall: 45/169
Performance: Average
Miles 0-2: 9:48 (12.25 mph) Miles 2- 11.6: 29:26 (19.57 mph) Miles 11.6- 34.6: 1:13:40 (18.73 mph) Mile 34.6-50.5: 50:21 (18.95 mph)
Mile 50.5- 56: 17:04 (19.34 mph)
Wind: Strong with gusts
Course: Turned into a two loop course going away from the park and out into the country side. Olympic and Half split and then we hit Miller's Bridge a very technical winding downhill with a 90 degree right and right into a long hill . Got that loop twice. then back past the park and up the 110 to town and back around to the civic center, Steady rolling hills but not monster hills. Steady to Torrential rain.
Road: Rough Wet
Cadence: 80
Turns: Average
Cornering: Average
Gear changes: Average
Hills: Average
Race pace: Hard
Drinks: Not enough
Comments:

Got going nice and conservatively and spun my way up the first hill and then got into a nice rhythm. The rain started early and started getting heavy. Had a group of folks from the Olympic catch me and I worked to stay with them in a hilly segment and actually pasted a number of them back and held them off for a while. Caught a guy in a team USA kit doing the half and went back and forth with him a few times. The rain just kept getting heavier and heavier and I did not want to take my hand of the bars to get a drink. Filter fed water through my muststash but that wasn't enough. Started catching Andrew Corbett from our team and was catching him until Miller's Bridge. That segment is tough is dry conditions now with leaves and branches all very wet and the rain I backed way off to make sure I stayed upright then really have no momentum starting up the hill. Grinded up it and rode well to run Andrew back down as we caught Deborah on a hill. After I caught her the rain really kicked up and for about 30 min it was a monsoon. I caught Andrew and passed him but could barely see as the rain pounded us and stung my eyes. Glass were about useless. Had to just keep punding along. I did make sure I took a performance blend at mile 20 and 40 and I felt good afterwards both times. THe second loop was a bit better and the sun actually came out for about 5 min, but then it was more rain and grinding.. Miller's hill was really slick with the wet leaves and we started to hit some traffic, fortunately they well almost too nice about not passing as I caught up to a few cars which it really unnerving for me after my accident. Got through it and felt pretty good. Was very happy to see the park and passed 3 guys in my age group during those last 4 miles though Anderson heading back to the civic center. Got hit with a massive cramp in my left hammy about a mile from the finish and rubbed it out and stood and sat till it subsided.

What would you do differently?:

Certainly could have ridden harder but with the conditions I think it was best to scale it back a few notches. My back bothered me a little towards the end which was better that I thought since it was aching a bit prior to the swim start. Hard course to set a steady rhythm. Should have drank more even though I got a lot of rain water in my mouth that isn't enough only drank half of one bottle. Gained 8 spots in my AG (17th to 9th), 16 spots in my wave (61st to 45th), and 25 spots OA (76th to 51st)

Transition 2

Time: 01:29
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average

Comments:

Had a great landmark (the light post right next to my rack and spot at the end so finding my spot was not issue as was racking. Had to hunt for my socks which were inside my transition bag. Changed sock and grabbed my hat and race belt and went.

What would you do differently?:

Not much. bit brain dead but good thing my socks were inside the bag and stayed dry. Lost two spots in my AG 9th to 11th and the same two spot in my wave and OA to 47th and 53rd respectively, but I was glad to have changed the socks.

Running
02:04:28 | 13.1 miles | 09m 30s min/mile
Age Group: 21/30
Overall: 93/169
Performance: Below average
Mile 0-2.5: 22:06 8:50/mile Mile 2.5 -9.0: 1:03:39 9:48/mile Mile 9.0-13.1: 38:44 9:27/mile
Course: Two loop course out the civic center, then up the civic center drive up and down a good hill and up again to the turn, over to 110 out on one side and back up to the turn at a light in the middle lanes of traffic and back to the civic center around to where the busses were and back around for lap 2.
Keeping cool Good Drinking Just right

Comments:

Got going and waited patentiently for my legs to come in. Had one guy in my AG and the team USA guy pass me but then they both stopped for the porta potties. The AG guy came back and passed my again. Andrew Corbin finally caught me around mile 2 and he zoomed off. Got to see Holly and several other of my teammates helping out on the course. Starting feeling decent for a stretch and got going at a nice pace for the rest of the first loop. drank Gatorade and water and occasionally Coke at the aid stations. At the end of lap 1 I got passed by the Team USA guy and saw Susan and out of no where boom I hit a serious low. Had to walk a bit a few times to get it back and then walked the most of the aid stations to get my drinks in. The second lap was ugly, Deborah passed me in the civic center, then I caught up to Susan who was one lap one having a tough time too but keeping everyone positive. Saw Josh and Steph running well going the other direction. The pace slowed to a shuffle up to the turn but I finally started to feel better on the way back. Hit Holly's water station on last time and had a lady in yellow pass me so I decided to stick with her to the 12 mile mark, then to the top of the hill up to the intersection, then to the Salt station, then I actually passed her and someone else as she asked if I was on my last lap and I said yes. I opened up a little space so I had the finish chute to myself so ham it up a bit and get called home be Sean for the 32nd time.
What would you do differently?:

Drink more on the bike and maybe eat a bit on the first loop. Wasn't really in half Rev shape coming in so I didn't expect a stellar run anyway so all in all it was ok. Didn't get rained on too much on the run at least.

Post race

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

Warm down:

Got my medal and dry towel and headed over to the Recovery Pump tent. Got a picture and then talked to Andrew, then got some food talked to a the Team USA guy and another person who was around me most of the bike, then went to transition and put on some dry clothes and loaded my bike and stuff into the car. Started around and cheered in everyone until the final finisher with Multi SPort Ministries. I was going to run with then if I had done the Olympic but, I was shoeless by the time I saw them finishing their first loop. Glad I stayed for the final final finisher ceremony with Rev 3 and got in the post race staff picture. Me and SUsan were the only athletes left other than the two final finishers.

What limited your ability to perform faster:

Lack of training volume over the second half of the year. But given the conditions and other distractors, It was a pretty good race and I'll take it.

Event comments:

Weather made this race a challenge and delayed the start and I would really like to thanks the volunteers and police who stuck it out under such tough conditions to keep us safe and supported. Those folks earned a medal today!

Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No due to T-Storms in Area forcing swim delay.
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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