Newport Beach Triathlon – Oct 23rd 2011
Newport Beach, CA
Race Totals: 1:14:25
Swim: 14:55
Bike: 39:42 ( 22.7 mph avg)
Run: 17:54 ( 5:58 per mile avg)
Newport Beach, CA
Race Totals: 1:14:25
Swim: 14:55
Bike: 39:42 ( 22.7 mph avg)
Run: 17:54 ( 5:58 per mile avg)
Pre-Race:
This was my last triatlon of the year. I was feeling healthy and my confidence level was high. I knew it was going to be a fun race because in addition to all my usual LB tri club peeps my buddies Stephen and Russell were doing it with me. With all this excitement I decided to make a lofty goal for myself. Try and beat my coworker mark tripp’s time from last year. This would be no small effort. This man got 8th or 9th in the IM 70.3 World Championships this year for Mens 30-34. However last year we were both new to the sport, so I figured reducing my last years time of 1:21:14 into a 1:12:58 was in the realm of possibilities.
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, 37:30 bike, and 18 min run. Was hoping for a top 3 AG finish, and a top 10 OA finish.
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, 37:30 bike, and 18 min run. Was hoping for a top 3 AG finish, and a top 10 OA finish.
* Power & VO2 Testing done May 2011
4:15AM I ate a Waffle-wich ( Pamelas Gluten Free Waffle mix w/ bannana , Fried Egg, 3 strips of bacon, slice of munster cheese), and some Locally Roasted True Beans Coffee ( yes I’m a coffee snob ). ( 600 cal )
5:45AM Arrived at transition
7:00AM Honey Stinger Gel chased w/ water. ( 120 cal )
7:15AM Race Start ( Wave 2 )
Swim (0.5mi):I’m not a strong swimmer so usually I just try to survive the swim and not to fall too far behind. Last race i tried something new for me. GO ALL OUT ON THE SWIM. It worked well in long beach and didn’t hurt my bike run times, so I figured I would give it a shot again. Unfortunately I had been skipping a couple swim workouts towards the end of the year and it showed in my time. Congrats to my friend Russell who in just his second triathlon was first out of the water in our AG with a 12:36 and had the 7th fastest swim time overall.
Swim Total: 14:55 (5th 30-34AG, 44thOA)
T1: 1:02 ( boom, quick T1 !!! )
Bike (15mi):
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 booking it the whole time. For the data junkies, I averaged 237 watts during this race ( same as Long Beach Sprint ).
Bike Nutrition:
- 0-30min: Watered down PowerBar Perform ( 50 cal )
- 30min: Single Shot Block ( 30 cal )
Bike Nutrition Totals (+/-):
- Calories: 80* (120 per hour)
Bike Total: 39:42 (2nd 30-34AG, 14th OA)
T2: 0:53 ( 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. This strategy instantly went out the window because my garmin didn’t pick up a GPS signal until almost the first mile marker and my first mile split was 6:14. Then the second mile there were some turns and a hill, so 6:18 was my next split. TIME TO SPRINT !!! I’m glad i ate a little food on the bike because the last mile went really well. i almost killed a spectator in the finish chute though. i guess thats why you look both ways before crossing the race course around a blind turn. Looking back I probably could have even gone a little faster on the run, it seemed like the race was over before I was even warmed up running.
Mile 1: 6:14
Mile 2: 6:18
Mile 3: 5:23
Run Nutrition:
Run Nutrition:
Misc: Drank ½ cup of water at every aid station
Run Total: 17:54 (2nd 30-34AG, 4th OA)
Race Total: 1:14:25
1st M30-34
7th OA
Lessons Learned. This was a great race. I took about 7 minutes off my time from last year, and got first place in the Mens 30-34. As an added bonus I got to edge out Mike Long in the overall rankings. I’m still humbled by his biking skills. He had one of the fastest bike splits of the day. I did not beat my goal time, but I swear the swim was long this year ... Thanks to Pacific Sports LLC for putting on a great race. Thanks to trisports.com and thanks to lb tri club and all my friends that did it with me. Lessons learned for this race … Stop slacking with masters swimming and go all three days a week. Maybe buy a faster bike. Train harder.
Run Total: 17:54 (2nd 30-34AG, 4th OA)
Race Total: 1:14:25
1st M30-34
7th OA
Lessons Learned. This was a great race. I took about 7 minutes off my time from last year, and got first place in the Mens 30-34. As an added bonus I got to edge out Mike Long in the overall rankings. I’m still humbled by his biking skills. He had one of the fastest bike splits of the day. I did not beat my goal time, but I swear the swim was long this year ... Thanks to Pacific Sports LLC for putting on a great race. Thanks to trisports.com and thanks to lb tri club and all my friends that did it with me. Lessons learned for this race … Stop slacking with masters swimming and go all three days a week. Maybe buy a faster bike. Train harder.
