2011 Quassy Olympic Race Report
Background: Did first Sprint tri in Sept. '09; this was my 7th tri (3rd Oly) in total so I guess I'm a relative newbie compared to most of the EN crew.
Pre-Race: Completed 20wk Nov. OS, then jumped into SC plan in March. 2nd year doing the Quassy Olympic. Hosted a pro as a homestay which was totally awesome. So Fri. night met up with her at Quassy, did my check-in thing then home. Had typical spaghetti & Mom's homemade meatballs for pre-race dinner. Bed around 11 (not much point in going to bed earlier since I don't sleep well anyway on race night) Up at 4:30 for b-fast of PBJ and a Vanilla Honey Milk. Here are the stats
Last Year This Year
Swim 40:32 39:05
Not happy about this. LY I had wetsuit issues and swam with it unzipped so I was expecting more improvement in the swim. Felt good in the swim but I know I was going slow to keep calm and smooth. (Still not gret with open water, but def. improvement technique wise vs. previous races swimming with head out of water, etc.) Had GU out of the water.
Bike 2:03:30 1:59:49
2 bottles of Accelerade and 2 GUs on the bike. Started off feeling slow, then got better (love those downhillls) but forgot the last 5 miles are uphill. Ugh. Thought I'd do better. Stayed in Z4 most of the time.
Run 1:29:44 1:21:56
Ran the flats, walked the hills. (LY walked more than just the hills!) Pretty happy about this considering I had some hammie issues the week before the race.
TOTAL 4:22:25 4:09:38
Was shooting for under 4hrs. but at least it was an improvement. Not sure if a 13 min. improvement is great, OK, or crappy. I felt like "I'm so slow, I should be able to cut LOTS of minutes off my time" but improvement is still slow. Patience is not one of my strong points. 
Lessons learned: Need more hill training, both bike & run. Z5 work works, esp. on the run for me. Bike work is harder to quantify since I train w/ HR vs. power but I will definitely focus more on the bike as I start my HIM training. (First HIM is Timberman in August!)
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