Last Short Distance Olymic Tri leading up to IMAZ

Carpinteria Olympic Triathlon:  Ocean swim, hilly bike course, mostly flat run.

Quick Summary before details:

7th in AG M45-49, 37th OA out of 272; Time= 2:36



Pre-Race: A one day taper, as Carp not more than a C-event race for me during 2011. Saturday eve I was at a wine tasting dinner party enjoying a few glasses of red wine, but switched to solely water by 8pm in order to not be dehydrated the next morning. Woke up at 5:15am, had a liquid breakfast drink, got dressed and drove from Ojai to Carp. Got into transition by 6:30am, racked bike, and began having small talk with people I knew as they entered transition area.



Swim: 7:42 swim start. Jumped in water about 5 min before first wace start at 7:30. Water temp was very nice, with no chop and only a slight swell or waves. For my wave start, I started on right hand side, not in front but middle of pack. At "GO", ran up beach about 15 yards in order to obtain a straighter line towards the turn bouy. I only had a minimal amount of contact durung the swim. During the swim I was very comfortable and relaxed. Swimming is my weakest link and I try not to get too excited during a swim leg and have my HR get too elevated. I exited the water feeling very good. However, I am very dispointed at my swim time. One of my slowest swims ever (not that my best swims would be significantly greater), slower than my swim just a few weeks ago at the SB Tri. In retrospect, I think I was too relaxed during the swim. I recall now stroking lots of front-quadrant strokes, but with too much time between the actual catch phase -- meaning I was stroke and gliding way too much and losing momentum on each and every stroke. My winter and next spring focus will be on swimming, as that is clearly where I SUCK big time and should be able to make some significant improvement if I devote my resources in that area. Swim time= 36:09, 184th fastest overall (aka very slow swim!!     ).  Not sure how much my swim can improved between now and AZ race day.



Bike - my strength; and results were in line with pre race expectations. Jumped on bike and legs were flat and heavy to about 1 or 2 miles after we turned onto Hwy 192. The corners were very sketchy, being the pavement was very wet along many corners/curves as a result of the misting fog.  On one corner I felt my rear wheel begin to slide; luckily I was able to control it. It was soo wet at first I could not see with my sunglasses on, so I rode 95% ride without them on. Those first few miles had me breathing much greater than I feel comfortable at, quads were not yet ready to join the ride, and I could tell my HR was elevated higher than what I am comfortable with. Once a few miles onto Hwy 192 all the way to the polo fields, I was going strong, fast, and felt my quads and breathing had settled down, and it was time to get busy on the meat & potato part of the course [Toro Canyon accent]. I got up the accent quite well and flew down the descending part into Montecito, left turn by the golf course, and then spun high cadence, but over working the accent up Ortega Hill. Once back on road adjacent to freeway, I went hard and fast all the way back to Carp beach. I got passed by zero athletes on the bike [though that a big function of comming out of the swim so late] and passed too many to count. My hydration was good, but in hindsight I failed to take the gel I had along for the ride. Bike time= 1:10:56, 13th fastest overall. NP Watts= 234, AP=230.  A very steady force being applied to the pedals.  I hope this practice continues during the AZ bike leg.



Run: Went through T2 pretty seamless, and began the run. I have fond memories of dead feeling legs during past Carp Tri's and was pleasantly surprised my legs felt very light and good. By about 500 meters into the run, Rincon Tri Club member Josh Santin passed me at a slightly greater pace. I was not wearing a watch so was just going by feel. I decided to let him pull me and located myself a few feet behind him and just followed along. On the hill in the neighborhood, I introduced myself to him and thanked him for pulling me along. I asked him what his pace is, he glaned at his watch and said about 7:15/mi. Doubt entered my head that I may not be able to maintain that. I continued to be pulled along by Josh through the turnaround point. From that point, I think he surged a little and opened up about a 30 yard gap on me by the time we reach the golf course area. But between that point and the left turn at the Carp city pool I slowly closed that gap on him, and along the way I counted passing 4 guys in the M45-49 age group. As we turned the corner at the city pool, I pulled in front of Josh. He gave a word of encouragement as I passed and I could tell from the sounds of footsteps that he was now parked behind me as we entered the last quarter mile to go. Into the park down the straight-a-way, I was running strong. I crossed the line feeling I had a finished great run. Josh just right behind me. I congratulated him and thanked him for pulling me most of the run. I knew inside me, that without someone to attach to, I would have run at a slightly slower pace. Run time= 44:39, 32nd fastest overall.

As we enter final weeks towards AZ, I will try to fortify my swim a little.  I think I need to remain very mentally focused while swimming.  If I become aware I am over glinding, then I need to act on it.  Bike is where I want it, and my run is almost where I'd like it for AZ.