Posted on: July 19, 2008 8:51 am
Edited on: July 21, 2008 3:25 pm

Disco Triathlon Results

1500m Swim: 35:00 (~2:20/100m)
24 MileBike: 87:00 (~17.0 mph)
6.2 Mile Run: 71:00 (~11:30 min/mile)
Transitions: 8:00

Goal Time: 03:21:00


1500 yd swim: 00:28:55 (01:56/100yd)
23.3 Mile Bike: 01:16:50 (18.22 mph)
6 Mile Run: 01:02:54 (10:29 min/mile)
Transitions: 6:11

Actual Time: 02:54:57

Pre-race routine:

Same as always: wake up, eat some ramen, pack up and head out the door.

Event warmup:

The usual: setup transition area, stretch, and make fun of Gary. Mostly make fun of Gary.

00:28:55 | 1500 yards | 01m 56s / 100yards

This was my first beach start ever, so I figured I'd avoid the washing machine and hang back at the back of the group. I let them throw elbows and beat each other up, I'll just swim on the outside. It worked pretty well, buoys notwithstanding. I tried to draft but neither I nor the people I was behind could swim a straight line to save ourselves so success was limited at best. Those were also the largest waves I've had to deal with on a swim, though I think I did alright against them, all things considered. I came out of the water and not 5 seconds behind me was my girlfriend Karen(who started 3 minutes behind me). That was the last time I was in front of her all day.

There's no way this was 1500 yards. I'm not cracking the 30 minute mark on 1500 yards when dealing with the waves & current like we were. Plus, the other two disciplines were short so I'd believe this one was short as well.

What would you do differently?:




Strap, shirt, Garmin, Glide, shoes, helmet, glasses, & gone.

What would you do differently?:
Nothing, it went well given the distance from the swim to the transition area.

01:16:50 | 23.33 miles | 18.22 mile/hr


I went out on the ride with the goal of pushing, but only after I got my HR down some. I know with CapTex I pushed too hard and paid for it on the run, so I was trying to keep myself at ~75% instead of hammering. I didn't do that good of a job at that the first few miles, I found myself pushing more often than not. Finally I got myself at a HR that was reasonable(considering I was in a race) and stayed in that groove most of the rest of the way. I got passed by a few BTers - including one with a bell that would ring as he passed us...I made sure to give him a friendly one-finger salute when he came by after the turnaround :) - but focused on my race more than what anyone else was doing. I could tell I was sitting around 18-19mph most of the way, which was good given my HR and the intermittent sprinkles/rain. I think it being overcast and 85 instead of sunny & in the 90s did worlds for how I was able to push that speed.

I had the usual cat & mouse games on the ride, though this time it was with a girl around my age. She would pass me on the flats, but I'd catch her and pass her on the hills. That girl needs to work on hills; those hills really weren't that bad and she was struggling. Eventually I passed her on one hill and never saw her again. I guess she got tired of the back & forth, or maybe she never got her mojo back. Either way, screw her. I pwnd that girl! (Let me have this victory. When you're as slow as me, you don't get many.)

I spent the last ~8 minutes dropping down gears and trying to reduce my HR for the run and it helped some, though not a lot. Still, the fact that I didn't spend the last 10 minutes hammering is a victory for patience in and of itself.

Lap 1: 5.0 Miles Ave. : 18.0mph AHR: 166bpm
Lap 2: 5.0 Miles Ave. : 19.4mph AHR: 164bpm
Lap 3: 5.0 Miles Ave. : 18.2mph AHR: 163bpm
Lap 4: 5.0 Miles Ave. : 17.7mph AHR: 163bpm
Lap 5: 3.3 Miles Ave. : 17.8mph AHR: 161bpm

What would you do differently?:

Nothing. Oh, steal Gary's wheels. I wouldn't put them on my bike, I just need to finish ahead of one person I know and I think I could take him if he had no wheels. Probably.



I came into T2 with my feet already out of my shoes & jumped off the bike. Unfortunately, my right shoe came flying off when I got off the bike so I had to back up and pick it up. So much for the flying dismount. Other than that, the transition was solid if unspectacular.

What would you do differently?:

Shouldn't have sat down, but otherwise it was fine.

01:02:54 | 06 miles | 10m 29s min/mile

I got out on the run with the goal of not cramping up. Actually, I focused my bike nutrition with that goal in mind, and I overdid it so by the time I was 5 minutes into the run I felt water-logged. If it had been as hot as I was predicting I would have been right on target, I think. Or maybe not. Hell this whole nutrition thing is me just making guesses. I might even have a pizza delivered at an aid station during a race just to give it a shot. Anyway, I brought a Gu and an Endurolyte with me on the run and was going to pop the pill at 15 minutes and the Gu at around 30 minutes in. I get to the 15 minute mark, reach back for the pill, and I learned a handy lesson. Did you know Endurolytes dissolve in water? And by water, I mean any liquid...like, say, tri shorts that are soaked in water & sweat. I came out with a pill that looked like jello, so I did what any reasonable person does when confronted with an unfamiliar substance. I ate it, and not only did I eat it but also supplied an aid station worker with an amusing piece of advice about salt pills. What can I say, I'm a multi-tasker.

It was about this point where I saw my girlfriend Karen for the first time in awhile. She was 90 seconds ahead of me and told me I'd be catching her because she'd "slow down soon enough", as if I needed any more motivation to keep running. About half a mile further Aaron told me that she was "SO. CLOSE." and if I hauled ass down the next hill I'd catch her. Good idea, love the concept, but this body isn't going to blow it out with 5 miles left to go. I figured if I kept up my pace and she did her normal pace, I'd make up the 90 seconds eventually. Plus, if I hauled ass down the hill I'd have nothing left in the tank for the rest of the race. So I kept to my pace of sub-11, which was better than I expected. I did this for the first 3 miles and I could see Karen in the distance once we were on open road, but I couldn't tell if I was making much ground on her. We get to the turnaround and the time difference was....100 seconds. She had gained 10 seconds on me. *insert swearing here*

OK let's be fair here. I wasn't mad at her _at all_, it was more surprise than anything. She's always slower than me on the run and I was doing better than expected, so it would make sense that I'd be gaining on her. As soon as I saw she had gained time, I knew it was over. If I was going to make up ground it would have been early. She obviously wasn't slowing down and I sure as hell wasn't speeding up. So congrats to her, she was tearing it up. If anyone deserves it, it's her. She trains a lot harder than I ever could. I'm proud of her.

It's also worth mentioning that moving the aid station from the turnaround to the park entrance was a major improvement. DSU deserves recognition for making that adjustment, because last year's aid station locations(or lack thereof) were brutal.

Anyway, I got about 4.5 miles in before the first time I walked. Well, I walked at the park entrance aid station while I was drinking, but this is the first non-aid-station walk. I let myself walk for about a minute, and still tried to keep my pace above "ohgodthisistoohardigiveup" pace. In other words, I think I was doing about a 14 min pace on the walk. Besides that one spot, I ran the whole way and I got my second wind with about a mile left. I knocked out the last mile at a sub-9 pace if memory serves, and I looked strong at the finish line. Of course looking strong at the finish line isn't really my problem. I'm great at the start and the end of a run, it's the vast middle portion where I'm not so hot.

Mile 1: 10:18 AHR: 171
Mile 2: 10:24 AHR: 176
Mile 3: 10:19 AHR: 178
Mile 4: 11:13 AHR: 179
Mile 5: 11:46 AHR: 181
Mile 6: 08:54 AHR: 188

What would you do differently?:

Train more I guess, but I kept a good pace considering the distance.

Post race

Warm down:

I drank a lot of fluids. Since I changed up my nutrition plan I noticed I never want to eat at the end of a race, I just want to drink fluids. I don't know if that's a good or bad sign, but the last thing I want to see is food. I eventually ate a couple watermelon pieces, but other than that it was all water/gatorade.

What limited your ability to perform faster:

I don't have bionic legs.

Event comments:
I'm happy with my race time, but it sticks in my craw that all the distances were short. I was trying to make a good comparison to CapTex to see how I've progressed, but I can't if all the distances are off. It's a little OCD of me I know, but I'd like as close to the exact race specs as I can. I changed the distances on the RR to reflect what I actually got on my Garmin.

The race is decent and the aid stations were more well-placed than last year(trust me, I appreciate this improvement), but this is a long drive for an event. I'm not so sure I'm willing to make this trek again next year. Getting up at 3:45am sucks balls.
Posted on: May 28, 2008 4:20 pm
Edited on: May 28, 2008 4:26 pm

CapTex triathlon results

I'm pasting this in from another site, hopefully the formatting comes out alright. One note: when I mention 'laps' in my stats, those are the laps I setup on my heart rate monitor. I have 7 laps on my run because it's set to lap every mile, but in reality it was a 2-loop course.

1500m swim: < 36 minutes
24 mile bike: < 90 minutes(16mph or better)
6.2 mile run: < 68 minutes(11:00 min/mile)
Transitions: < 6 minutes(I'm being generous since I'm wearing a wetsuit)

Goal time: < 3hr 20min


1500m swim: 36:05
24 mile bike: 82:28(18.1mph)
6.2 mile run: 69:12(11:09 min/mile)
Transitions: 9:17(yikes)

Actual time: 3hr 17min 04sec

00:36:05 | 1640.4 yards | 02m 12s / 100yards


I was pretty happy with this swim in that I didn't freak out in the water at all. I was comfortable pretty much the whole time. I guess that's a good part of having to wait so f*cking long, I got over my nerves. I need more practice in my wetsuit though, my form was off and I didn't compensate properly. I also can't sight for crap, I probably swam an extra couple hundred yards zig-zagging all over the course. But I was happy with the swim because I was calm the whole time. The only time I got a little freaked out is when I could actually see the bottom of the lake. My brain was thinking "OMG GO AWAY I WANT TO GO BACK TO NOTHINGNESS".

What would you do differently?:

Maybe push a little harder a little earlier, but overall it was good. I might consider a sleeveless wetsuit in the future to reduce arm fatigue.

Time: 05:51


I'm writing this before I get the results and I can tell you this transition was probably really bad. I had a hard time getting the wetsuit open and I ran off with my bike before realizing I hadn't put my chip back on. The run out to the bike mount was also way longer than I had expected. I'm not losing any sleep over it though, I expected a bad time given how little I've used my wetsuit.

What would you do differently?:

Get the wetsuit off more quickly, put the chip on the first time.

01:22:28 | 24.85 miles | 18.08 mile/hr
Lap 1: 5.0 miles - 17:13 - 17.4mph - Ave. HR 166bpm;
Lap 2: 5.0 miles - 17:35 - 17.0mph - Ave. HR 161bpm;
Lap 3: 5.0 miles - 17:24 - 17.2mph - Ave. HR 161bpm;
Lap 4: 5.0 miles - 17:25 - 17.2mph - Ave. HR 162bpm;
Lap 5: 3.85 miles - 12:40 - 18.2mph - Ave. HR 163bpm


I tried not to eat the paste, I really did. I dabbled in the paste a little though, the long downhill sections were too tempting. The important part is that by the end of the 1st loop I had my HR in a pretty good spot and was able to keep it there for pretty much the rest of the ride. I didn't see Aaron until the 2nd loop, so I decided to try to hold off The Inevitable Aaron Pass as long as possible. I made it to the end of the 3rd loop before he passed me, which I took as a minor victory. I know I had a massive headstart, but let me have this. Aaron was probably setting up a picnic on his aero bars while I'm pondering why my knees hurt and if this is what butt cancer feels like, but I'm laying claim to this moment. Other than that I just tried to keep a consistent HR & cadence. Oh and I was the impromptu bike shorts integrity checker. I say that because in the last lap there was a sprint guy who had an enormous run in his shorts right where his crack is. I caught him on a hill and tried to tell him as nicely as possible, but he wasn't really getting it so I was reduced to telling him that if he farted I could probably tell him what he had for dinner last night. That got the point across.

What would you do differently?:

Not much. I may need to get a refitting to see if everything's in the right spot, but the pain went away after a couple loops so I may have just been sitting in the wrong spot or something.


Time: 03:26


I thought this transition was quicker than the time says.

What would you do differently?:

Nothing, it was pretty good.


01:09:12 | 06.21 miles | 11m 08s min/mile
Lap 1: 1 mile - 10:19 - Ave. HR 176bpm;
Lap 2: 1 mile - 11:11 - Ave. HR 180bpm;
Lap 3: 1 mile - 11:00 - Ave. HR 181bpm;
Lap 4: 1 mile - 11:39 - Ave. HR 182bpm;
Lap 5: 1 mile - 12:01 - Ave. HR 182bpm;
Lap 6: 1 mile - 10:34 - Ave. HR 187bpm;
Lap 7: .28 mile - 2:27 - Ave. HR 195bpm


I came into the run being somewhat tired, but all things considered I didn't feel that bad. It quickly became apparent that my HR was way too high and wasn't dropping. It was solidly in the upper 170s, flirting with 180s. That's right in zone 5 for me. I wasn't pushing hard, it just wouldn't drop. So I decided I'd walk the aid stations, make sure I got plenty of fluids, and use ice & water to keep cool as best I could. After the first mile, I knew hitting my 11 min/mile pace was going to be tough bordering on unlikely so I focused on trying to keep cool. It was just so effing hot that I really wasn't going to be able to do that well. Of course it was a few degrees cooler about 90 minutes earlier. You know, when I would have been running if I hadn't sat around waiting for my wave for 90 minutes. I only walked once when not at an aid station, and it was only for 10-15 seconds. Otherwise I just chugged along at an 11-12 minute pace, trying to zone out and not think about how obscenely hot & muggy it was outside. That didn't work. I was near the end of the first lap when Craig yelled some words of encouragement. All I responded with was "Aaron can't lap me on the run". Aaron, I'm not stalking you I swear. OK, maybe a little. I'm harmless though; ask Karen. I may start stalking the guys with the water hoses though; running through those streams of ice cold water felt like heaven. I don't like having wet shoes, but it was so hot that I didn't really care. They could have been secretly taping some sort of H2O bukkake film and I really wouldn't mind at that point, I just wanted the hose down.

What would you do differently?:

I'm not sure what I could have done differently during the race, it's just a matter of getting in more training in the heat.

Post race
Warm down:

I drank a lot of fluids. A LOT of fluids. I was definitely hurting. I just grabbed a couple bottles of gatorade & water and looked for some shade.

But more importantly: I broke the Olympic distance curse! The third attempt is the charm apparently...or maybe I wasn't the curse after all.

What limited your ability to perform faster:

Lack of training in the heat.

Event comments:

1) The packet pick-up was chaos.
2) The swim wave timing was a debacle.
3) The runs out of each transition area were way too long.
4) The amount of cyclists on the loops - specifically the speed differences between packs of riders - was bordering on insanity at times.

1) Plenty of aid stations with plenty of ice.
2) Volunteers were very friendly.
..and that's about it.

I don't blame these guys for last year's rain-out, they can't help that. But given that they were trying to basically make amends, the increased price, suggestion that we body mark ourselves, and the swim wave disorganization, I doubt I'll be coming back for a 3rd attempt. It just seems like a very poor way to try to improve an event.
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