April 13, 2013
Race day is here and I am as ready as I can be. I am up at 4:00am and zzzzz......I am up at 4:09am and ready to go! I packed the night before so I have everything I need:
Swim Gear:
- Goggles
- Wetsuit
- Extra swim cap
- Bike (duh)
- Bike shoes
- Rubber bands to prop up shoes on bike
- Helmet (two actually, one regular one and one racing one)
- Sunglasses (never ride without them...a bug could fly in your eye and you'll go down!)
- Bike computer (charged)
- Water bottle filled with Gatorade
- Oil (chain was oiled last night)
- Bicycle pump
- Spare tire and tools to change a tire
- Running shoes
- Race belt for number
- Hat
- GPS watch
- Baby powder to put in shoes so they slip on easy
- Toilet paper (they run out sometimes)
- Towels (to put your gear on in transition)
- Extra water bottles for hydration pre and post race
- Snacks for morning
- Gear bag to carry everything
- USAT card
- Sunscreen
- Phone and wallet with ID and cash
- Morning tea
- Change of clothes for after the race
- Flip flops
- Pre race clothes
- Actual race clothes (tri shorts and tri top)
The weather was perfect, actually. It was lower 70s and overcast. So, it was warm enough that when you got out of the water, you didn't freeze your butt of on the bike and it was cool enough that you didn't overheat on the run. Since it was overcast, you didn't have to worry about the sun beating down on you. Perfect.
The water was actually warm, but still cool enough to be wetsuit legal which is great. I am certainly faster with a wetsuit. I'm sure I gain more time wearing the wetsuit in the water than I lose taking it off in transition. It was a fresh water lake that had a reddish tint to it, kind of like iced tea. I couldn't see more than an inch in front of my face. I had more visibility swimming in the Long Island Sound which is just dirty! The water was clean and fresh as I found out when I drank a few gallons while swimming, so that was good, but it was so dark that you would never see the alligator coming up from the depths to eat you. Luckily, no one got eaten (to my knowledge, anyway).
So, we (me and Mike McCain) arrived about 6:10, got our stuff out and ready to go, picked up our packets, and set out for the transition area. It was a first come first sever type of transition, so we got a spot on the first rack right in front of the bike exit and entrance. Perfect placement. Once transition was ready, a quick trip to the bathroom (not long lines) and over to the water to warm up. I put on my wetsuit and went for a quick stroke or two.
The first few strokes felt smooth and graceful and easy. I was cutting through the water like a dolphin, but quickly, my legs and shoulders started to burn, my lungs started to burn and I turned from a dolphin into a struggling fish caught on a fishing line.
Its been a while since I swam. Once since my last race in October. Not optimal at all.
I warmed up a few more times until I felt a little loose and got on the shore for the first wave. We were in the 3rd wave, so Mike and I waited patiently. Mike's philosophy is to swim like a Manatee, smooth, slow and easy. It keeps him grounded and allows him to keep control of his emotions and body with the great adrenaline rush you get at the start of a race.
I like to be right up front and center with a direct line to the fist buoy. This often gets me in the middle of a scrum of flailing legs and arms, but it gives me a great start and a fast one. I figure if I can get to the first buoy without getting caught behind slower swimmers, I can rest when I make the turn.
Everyone spread out and when the gun went off, they raced out into the water. There was a bit of a convergence as the swimmers from the right ran into those of us who swam straight out. There was a buoy or something on the right that impeded their straight shot out into the water, so it got a little tight at the convergence. I got a nice kick in the right cheek which stopped me for a second. Luckily it missed my eye or nose and I was able to press on and past that bastard who kicked me!
After the first buoy, we all turned left. I didn't have much competition to get around the buoy. I looked around, and we were spaced out nice and I was near the front. The problem was that I was having trouble taking deep breaths. I had worked a little too hard for the swimming shape I was in. I did the breast stroke for a few seconds and continued on. I did that one more time, and by the time I hit about midway between the 1st and 2nd buoy, I was breathing ok.
Now, at this point, I started to focus seriously on my form. I knew I had a decent pace going, but I was still struggling. I realized my head was not low enough in the water, and my legs were dragging. Once I "pressed the buoy" as its called (it being you press your chest into the water and your head goes lower and your legs rise) I started to move quicker and easier. I finally started to make some space between a few swimmers who had been pacing me. It is a great feeling when you can do that. On another level, it is discouraging to the swimmer you pass because for some reason, you are all of a sudden going faster than them. I have found that (more so when you are running) when you pass someone, it might incite a short burst of speed, but usually, they fall back and give up a little. On the bike, this doesn't work as well because you often when I pass someone, they pass me back a little later (but I suck on the bike).
Once out of the water, there was a long run to the transition. They even labeled as a separate line item in the times (see below (called Run1Tm). It took me 2:04 to get to the transition. It was probably a good quarter mile away! Once there, I quickly stripped off my wetsuit without any problems and I was able to remain standing. I put on my race helmet (I end up looking like a sperm with it on, but it is supposed to make you faster!), my sunglasses, and I pulled my bike off the rack and raced to the bike start. This wasn't that far and I held onto the seat and ran next to the bike. I attach my shoes to the pedals and prop them up with rubber bands so they don't drag on the floor.
Once I get to the mounting line, I hop on as fast as I can and start pedaling. After I get some speed up, I reach down and put my left foot in, pedal some more, I then put my right foot in and pedal again, and finally, once I am at a comfortable speed, I reach down and tighten both shoes. Now it is time to shake off the swim and get moving!
I looked down and my cadence was where I wanted it, but I was not breaking 20mph. I shifted and my speed went up but my cadence got to slow. Sure, I could keep this up, but if I am unable to keep a cadence of about 88 - 95, I know my legs will burn out from the stress. I eventually got my speed up and towards the end of the bike ride, I was pushing about 23mph. I passed a few people - one in my age group - and I got passed by a few. One guy went past me like I was sitting still. He was in my age group, but I think he was in the Olympic race (there was a Sprint, Olympic and Duathlon going on all at the same time on the same course). Then another guy in my age group passed me and I pressed hard to keep up.
I had beat this guy in the swim by about a minute and I had a much better transition, but he ended up beating me on the bike by about 2 minutes. So, we ended up in the transition area at about the same time. I got the the dismounting line and I had already released my feet from the shoes (which were still attached to the bike) and I hopped off the bike in one smooth motion and continued my run into the transition area with my bike.
I released my helmet latch while running and I racked my bike, dropped my helmet, put on my left shoe, than my right and tightened both (since I wear Vibram Five Finger shoes, you have to carefully get your toes in the right slot, and this can be challenging, especially when rushing!). Then I reached down and grabbed my hat which had my GPS and race belt on it. I turned and ran towards the run exit while putting on my hat, my race belt, and finally my watch which I started as soon as I got on the run course.
Most of the run was tree covered and off road. It was hard packed dirt with some lose sand. My shoes handled it fine except that they have no treads left on them, so my traction was hurt a bit. I started out with the guy in my age group, but he pulled away a bit. I pushed hard to keep up, but my back was acting up, and I needed to stretch. I stopped for a quick stretch (like 5 seconds) and continued on. According to my GPS, my first mile was faster than my second, which is usually not the case. I tend to speed up as the race goes on because my legs loosen up from the bike. This race was only 2.8 miles instead of a normal 3.1 miles. He ended up beating my by 31 seconds overall and 49 seconds in the run portion. I would have made up some of that if the run was longer, but I don't know if I could have closed the gap. As usual, I lost it on the bike. Here were my bike numbers:
Time: 0:33:19
Distance: 11.35 miles
Pace: 20.43mph
Max Pace: 23.63mph
Calories: 799
Avg HR: xxx
As you can see, my pace was not great for a flat, non windy course. The race organizers said the bike course was 20.7 kilometers or 12.8 miles. I got 11.35 on my bike computer. I know GPS can be off a bit, especially when there are a lot of trees, but the bike course was not shaded all that much by trees, so I think they were just a bit off in their estimation. If they are right, my average speed would be 22.2mph, which I like better of course!
My run numbers were not too bad:
Time: 20:16
Distance: 2.71 miles
Pace: 7:30/m
Max Pace: 5:39/m
Calories: 354
Avg HR: xxx
Max HR: xxx
Again, the race said the run was 2.8 miles. This is probably accurate as I have noticed that my GPS can be off about .04 per mile. Considering I was running through the woods, the race may be right here. This would put my pace at 7:14/m instead of 7:30/m. I obviously like this one better! Based on how hard I was working, I would say 7:14 is closer to my actual speed than 7:30. That's my story and I'm sticking to it!!
My swim pace would be 1:37 per 100 yds or 1:46 per 100 meters. This is a little slow for me, but considering it was in fresh water and I NEVER practice, I'll take it.
Here are my final line from the race:
Again, the race said the run was 2.8 miles. This is probably accurate as I have noticed that my GPS can be off about .04 per mile. Considering I was running through the woods, the race may be right here. This would put my pace at 7:14/m instead of 7:30/m. I obviously like this one better! Based on how hard I was working, I would say 7:14 is closer to my actual speed than 7:30. That's my story and I'm sticking to it!!
My swim pace would be 1:37 per 100 yds or 1:46 per 100 meters. This is a little slow for me, but considering it was in fresh water and I NEVER practice, I'll take it.
Here are my final line from the race:
| Position | Bib | Firstname | Lastname | Class | City | State | SwimTm | Run1Tm | T1Tm | BikeTm | T2Tm | Run2Tm | TotalTm |
| 16 | 150 | Steven | Charles | ST M 40-44 | Palm Bay | FL | 0:13:19.823 | 0:02:04.415 | 0:00:54.381 | 0:34:34.772 | 0:00:59:122 | 0:20:16.000 | 1:12:09.279 |
So, how did I do? Well, Mike and I got back from putting our stuff away just in time for my age group awards! They say 3rd place...not me...they say 2nd place....not me...uh oh...then they say 1st place and it was the guy I was chasing! What the hell? I never saw those other two guys pass me. I went to the timing table and found the results and low and behold...I wasn't there at all! What the fuck!
I went to the timing table and apparently, something went wrong. Looks like my chip did not get picked up in the 2nd transition, so my time was joined (I fixed it in the above line based on my GPS time). So, once he recalculated, I was in 2nd! Give my my medal bitch!!!
So, I got my medal, I just didn't get to stand on the podium. Oh well. The guy in third, Rod Bitterling, is probably a little bitter when he got home and realized he didn't place! Sorry buddy!
Overall, it was a successful race that showed me what I need to work on....everything! Really, I need to swim occasionally and I have to bike a LOT! Running, I got that covered. Oh, and since the race took me just over 20 minutes, my run for the day was done. Sweet!
Hope you enjoyed my little tale of race day. Now, I am going to eat way to much and rest as much as possible, thereby undoing all the good the race did for my waistline. Hey, I deserve it!
Run (and Tri!) for Life!!
