Long Beach, CA
Race Totals: 1:01:40
Swim: 11:58
Bike: 30:00 ( 22 mph avg)
Run: 18:00 ( 6:00 per mile avg)
Race Totals: 1:01:40
Swim: 11:58
Bike: 30:00 ( 22 mph avg)
Run: 18:00 ( 6:00 per mile avg)
Pre-Race:
This was the race that
started it all for me. 2 years ago to the day I had lined up at the start of my first triathlon next
to MACCA, the current world champion. I ended up finishing with a 1:11:27 which was
good enough for a 7th place AG finish, and a 91st OA. I couldn't believe I did
so well after buying my first road bike just 2 months prior & having swam
less than a dozen times in the past decade. It was so much fun, I was hooked.
Fast forward 2 years and 13
triathlons later. After countless hours of training, a new bike, masters swimming
classes, a healthy gluten free diet, the support of long beach tri club and
trisports.com, and coming off my first podium at a big event, I had decided
to set pretty lofty goal for myself.
Cut 10 minutes off my time, and finish with a 1:01:30. Which depending
on the competition could put my anywhere in the top 10 Overall, and Top 3 in my
AG. However this is the first
sprint I have done in over a year and last time I did one I had huge cramping
issues … so anything could happen.
A little info about myself:
I’m 30 years old, weigh 150 lbs, my FTPw = 225watts, and my VO2max = 69.2 (320
watts)*. My pre-race goals were 12 min swim, 27:30 bike, and 18 min run.
* Power & VO2 Testing
done May 2011
4:00AM I ate 2 instant oatmeal packs, a single serving package of almond butter, ½ banana, a some Locally Roasted True Beans Coffee ( yes I’m a coffee snob ). ( 550 cal )
5:30AM Arrived at transition
6:45AM Honey Stinger Gel chased
w/ water. ( 120 cal )
7:03AM Race Start ( Wave 2 )
Swim (0.5mi):
I’m not a strong swimmer so usually I just try and survive the swim and try not to fall too far behind. But I also feel like I have never really given it my all on the swim before. So since this race was just for fun, I decided to see what happens. My strategy was to not let the lead guys get out of my sight. This was harder since I was in wave 2 but I could see the 3-4 guys ahead of me in my wave the whole time, so I was happy. I also popped out of the water next to my friend Russell who swam competitively in college at UCSB and was doing his first triathlon, so I was feeling good.
Swim Total: 11:58 (5th 30-34AG, 27thOA)
T1: 0:55 ( boom, quick T1 !!! )
Bike (11mi):
Since this was a sprint, there wasn’t much strategy involved other than i basically biked as fast as I could the whole time. Looking at my data I was averaging 24+ mph the whole time outside of the turns & hills, so if I want to get a better bike split next year I’ll need to learn to carry my speed through the turns better, or you know increase my FTPw. I also seemed to get passed by everyone over the 2 speed bumps each lap, so maybe practice that a little. For the data junkies, I averaged 237 watts during this race.
I’m not a strong swimmer so usually I just try and survive the swim and try not to fall too far behind. But I also feel like I have never really given it my all on the swim before. So since this race was just for fun, I decided to see what happens. My strategy was to not let the lead guys get out of my sight. This was harder since I was in wave 2 but I could see the 3-4 guys ahead of me in my wave the whole time, so I was happy. I also popped out of the water next to my friend Russell who swam competitively in college at UCSB and was doing his first triathlon, so I was feeling good.
Swim Total: 11:58 (5th 30-34AG, 27thOA)
T1: 0:55 ( boom, quick T1 !!! )
Bike (11mi):
Since this was a sprint, there wasn’t much strategy involved other than i basically biked as fast as I could the whole time. Looking at my data I was averaging 24+ mph the whole time outside of the turns & hills, so if I want to get a better bike split next year I’ll need to learn to carry my speed through the turns better, or you know increase my FTPw. I also seemed to get passed by everyone over the 2 speed bumps each lap, so maybe practice that a little. For the data junkies, I averaged 237 watts during this race.
· 0-30min: Watered down PowerBar Perform ( 50 cal )
Bike Nutrition Totals (+/-):
· Calories: 50* (100 per
hour)
*For reference, raced at ~150LBS (Hourly Caloric Intake (Bike):
0.66 calories /LB)
Bike Total: 30:00 (2nd 30-34AG, 12th OA)
T2: 0:48 ( putting on socks always kills my T2 )
Run (3.0mi):
Goal for the run was 6 min pace for the first 2 miles, and then use everything I got to sprint the last mile. My heel had been hurting coming into this race, and during my bike dismount I landed on it funny, so I had shooting shin splints this whole race. Fun. Despite the pain, the first two miles went great, but for the last mile I felt like I didn’t have any energy left. I should have eaten something on the bike. I didn’t want to get a cramp so I decided to go all liquids this race. I don’t think this was the best idea. I also wasn’t sure what place I was in my wave during the run. I guess that’s the advantage of racing in the first wave. I don’t think I could have caught the guy in front of me but I really wasn’t sure where I was in the field other than one of the first 10 running by the announcer. Maybe I had more left in me?
Bike Total: 30:00 (2nd 30-34AG, 12th OA)
T2: 0:48 ( putting on socks always kills my T2 )
Run (3.0mi):
Goal for the run was 6 min pace for the first 2 miles, and then use everything I got to sprint the last mile. My heel had been hurting coming into this race, and during my bike dismount I landed on it funny, so I had shooting shin splints this whole race. Fun. Despite the pain, the first two miles went great, but for the last mile I felt like I didn’t have any energy left. I should have eaten something on the bike. I didn’t want to get a cramp so I decided to go all liquids this race. I don’t think this was the best idea. I also wasn’t sure what place I was in my wave during the run. I guess that’s the advantage of racing in the first wave. I don’t think I could have caught the guy in front of me but I really wasn’t sure where I was in the field other than one of the first 10 running by the announcer. Maybe I had more left in me?
Mile 2: 6:06
Mile 3: 5:40
Run Nutrition:
Misc: Drank
½ cup of water at every aid station
Run Total: 18:00 (2nd 30-34AG, 7th OA)
Race Total: 1:01:40
2nd M30-34
6th OA
Race Total: 1:01:40
2nd M30-34
6th OA
Lessons Learned. This was a great
race. I got to see how far I have progressed over the last 2 years in the sport
of triathlon. I got to get on the podium at my local race. I got to witness
another friend get bit by the triathlon bug as he completed his first
triathlon. I got to cheer on and get cheered on by dozens of lb tri club
members. Thanks to Pacific Sports
LLC for putting on a great race. Thanks to trisports.com and thanks to all my
friends that did it with me. Lessons learned for this race … learn how to keep
my speed better on the turns on the bike & try and eat something on the
bike during a sprint triathlon so I have more energy on the run. Next stop Newport
Beach Triathlon.
