Gabe Peterson's Malibu International (Oly) Race Report
Race Report: Malibu International (Olympic)
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Target Time: 2:40 |
Time: 2:48:48.20 |
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AG Place: 47 / 142 |
Overall Place: 276 / 1213 |
Pre-Race
Got a slightly later start than expected and rolled into the parking lot around 5:30. However, it was almost a mile walk to transition. I only had about twenty minutes to setup in transition, so things were pretty rushed. I got a mysterious two minute penalty, and it may be from not clearing transition fast enough.
Swim
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Target time: 35:00 |
Time: 33:59 |
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Target pace: 2:00min/100yds |
Pace: 2:27/100yds |
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AG Place: 82 / 142 (bad!) |
Overall Place: 576 / 1213 |
This is an ocean swim where you power through the surf and then hang a right back down to transition. My right shoulder was really sore from ramping up yardage as I switched from a HIM to IM training plan, so I decided to go nice and easy on the swim. There are six buoys. The first three came up pretty quick, but the last three took forever.
I was stunned when I ran up the beach, across the timing mat, and look at my watch to see 39:xx. I couldn’t believe it.
Turns out there must have been a pretty strong current from reading other race reports. The average swim time was in the low 40s, closer to HIM finish times.
http://www.strava.com/activities/194023710
T1
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Target time: 5min
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Time: 3:29 |
Despite limited time to setup, everything went smooth. This is a super long transition. Felt like I pushed my bike forever.
Bike
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Target time: 1:15 |
Time: 1:12:40 |
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Target NP: 200W |
NP: 190 with VI = 1.09 |
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Target TSS: 95 |
TSS: 92 |
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Target Speed: 20.8MPH |
Speed: 20.5MPH |
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Target IF: 0.9 |
IF: 0.86 |
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AG Place: 42 / 142 |
Overall Place: 236 / 1213 |
The course is 40k down the PCH and back. It has a lot of rollers – my bike computer put it at around 800ft of elevation gain. It seemed like 90% of the field were on road bikes and riding like it was a road race. They would attack the hills like the Alps D’Huez and then soft pedal down the hills. They also tended to clog the passing lane, which meant I had to coast along until they got out of the way. Additionally, I was a little bummed about my swim (didn’t know about the current), so I didn’t push as hard as I should have.
I saw a rider down hard. It looked like he had a broken arm and was in a lot of pain. Paramedics were already on the scene. Even with a lane blocked off from cars, I found this was a ride that you had really pay attention, between roadies “attacking” every time I passed and lots of impatient drivers stuck in the one open lane. I am surprised there weren’t more crashes.
I tried out my new LG P-09 aero helmet. I can’t tell if it made me faster, but it was way quieter than my LG Course helmet. Overall, a quality lid.
http://www.strava.com/activities/194019282
T2
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Target time: 3min
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Time: 2:48 |
Looonnng jog out of transition.
Run
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Target time: 50min |
Time: 47:50 |
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Target pace: 8:00min/mi |
Pace: 7:42min/mi |
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Target TSS: 90 |
TSS: 85 |
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AG Place: 25 / 142 |
Overall Place: 190 / 1213 |
The run course is a flat out and back along the beach. I tried to follow my race plan and go easy the first mile, but my watch autolaped at 7:48 on the first mile. I was feeling good the first half and wanted to get a negative split. Per my racing plan, I sped up at mile 4 and then let it rip at mile 5.
The result was my fastest official 10k ever! (I’ve probably run faster 10k outside of a race environment, but it was a long time ago, like back in college at Berkeley in the 90s).
http://www.strava.com/activities/194023766
Key Take Aways
- Work does indeed work. Out of the three phases, I have the strongest running background. Following the EN plans, I’ve actually become a better runner when my goal was just to maintain and build up my bike (rode for the first time in 20 years last May) and swimming (adult onset swimmer, other than learning how to survive at sea in the Navy).
- I almost think I should avoid timing my swim (or avoid looking at it). It can only bum me out and mess up my focus for the rest of the race. I spent the first half of the bike telling myself that this was just a race rehearsal for SuperFrog HIM in two weeks. I didn’t get psyched on the bike until the turnaround on the way back.
- Show up super early if I do this race again. Otherwise, it is a twenty minute schlep to transition.
Upcoming Races
- SuperFrog HIM in San Diego on September 27.
- Ironman Arizona on November 16! An opportunity came up a few weeks ago to get a slot, so I am giving this to myself as my birthday present for 41 in November. I had to cash in all my SAU for the year – and probably some from next year. This will be my first full distance IM.
Comments
Good advice, Peter. I've decided I am not going to look at the time when I get out of the water, but will still record it for my training log (and so I will have something to post on Strava
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