Friday, October 3, 2014

Rev 3 Pocono Mountains Race report

Shawnee on Deleware, Pennsylvania
United States
68F / 20C
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.

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


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


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.

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


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


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.


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


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.

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

No comments:

Post a Comment