Race report
RACE REPORT
Woke up at 0445 as planned and had a 60 gram protein shake and one piece of toast with peanut butter.
Checked the weather and new it was going to be cold and windy with possible rain on the bike and run.
Decided at this time I was going to take a hit in T-1 d/t the fact I was going to dress warm for the bike vs freeze.
Picked up the power twin at 0530 as planned and met the other club members at Hy-Vee and we headed to Newton at 0600. It was first come best place in transition.
Arrived and we placed out bikes in transition near the bike and run out area.
Pre-race meeting went well and we then slotted our self in line based on our 300 yard swim. Every 10 seconds someone walked across the matt and into the water.
The swim was a 300 yard serpintine swim. So you swam 50 yards in a lane then under the rope and onto the next lane.
I slotted myself in the 5:30 range on the swim and off I went. Swim went smooth..concentrated on my form and went slow and smooth. Ended with a 5:40 so very happy and landed me in the top ten in my age bracket.
Transitioned outside to the bike corral, dried off, and dressed as fast as possible. 2:33 T-1 time-yes that is slow and yes the hurt the final time but I was warm so well worth it.
Note on the bike it was just on GO today. Raced without a power meter and all on feel. Only fluids on the bike was 40 ounzes of water in the speedfill which drank about 20 ounces of. No gels, gu's shot blocks, etc today at all. Very happy with that and proved not needed for a sprint tri.
The bike was a 18 miles, hilly, and open meaning windy. We had 9 miles headed south with the wind at our backs and some cross wind. The wind was 17-22 with gust and constant. I was racing with a Zipp Sub-9 wheel on the back so worried about the wind but it was no issue. I got into the aero positioned and just let loose. Felt very comfortable on the bike. Got to the town of reasnor and turned around and the wind was bearing down but again this was anticipated and mentally I was ready. I continued to race only in the aero position and when I felt the pressure on the bottoms of my feet increasing I dropped down a gear and was fine. Didn't want to over push cause I wanted some muscular glucose saved for the new hilly run awaiting me.
Goal time was 1:50 which I truly would have made if it wasnt for the wind but ended with: 52:06 which netted me 20.7 miles per hour and the 5th fastest bike split of the day.
Coming into T-2 I racked the bike, kicked off the bike shoes, through on the Zoots and off I went.
T-2 time 47 seconds
Run:Goal 21:00
Acutal run time: 23:28 which netted me an Ave of 7:33 per mile.
Dissappointed in my run and know I could have gone faster. Developed some mild left Achilles pain when climbing the several hills on the run and this was a new pain for me so listened to the body and brought the pace down a little. Also on the run it was very lonely and no one to chase down. Always makes it more of a challenge when someone is in front of you and you can get them. Water stop was at the 1.5 mile mark but skipped it cause I was feeling okay. At mile 2 stopped for a few seconds to stretch out the left achilles.....ahhhhh oooooo felt so good.
Finshed the run in the cold, wind, and now rain and was happy to be done.
Overall time for this 300 yard swim, 18 mile bike, and 5K run was 1:24:32
8th place overall.......8th out of 46 and 5/13 in 30-39 age bracket
Made the top ten list twice: 10th fastest swim of the day and 5th fastest bike split.
Things to improve on:
T-1 has to be faster no matter what to be more competitive and place
On the run need to be able to drop the hammer and hit paces
Maybe hit a Roctane GU coming out of T-2 with a gulp of water.
Must race with power tap and computer next time to see where my power and pace are.
Overall very happy with the entire executed plan
The staff and volunteers at this race I Thank You for your time and dedication. This race was very well put together and at no time did I ever wonder where I was at on the course. Maybe wondered why in the hell am I running in these elements but it is over and very happy.
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