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Discussion: OOPs 2 out of three not bad?
Subject: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-24 00:00:21 Message: Tempe Triathlon Olympic my story, Super hot in the 90's F at the finish. I made a mistake did not stick to my plan. The morning was beautiful. I ate at about 4:15 AM arrived early at the race site. Started setting up in the transition area but the race dirrectors set up only one rack for 7 when there were about 20 in my age group. This made things a little hectic and I forgot to take a GU packet to the start area with me. OOPS mistake number one. I did get in my bike and run warm up but they did not make any arrangements for swim warmups. and they did not provide enough toilets so timing the neccesities for the race start was not easy. Whew, Just made it! The water was too warm for wetsuits so none were allowed. The swim was a treading water start and went smoothly I was in the sixth heat of 7 starting at 7:05. They started the oldest competetors, clydesdales and athenas first then the next wave 15 minutes later and then 5 minute intervals, this worked well. I swam too slow and not very straight and was slow compared to my normal swim but I was still first in my age group with 24:08 so others must have had the same problem. T1 was pretty fast compared to everyone else but I fumbled with my socks a little ( I had to laugh at myself as I had advised the rest of you to practice changing) . 1 min 18 sec still pretty fast. The bike was a blast and I was first in my age group. 4 loops course, each had two bridges over the lake and one side of the lake had fairly long gentle slopes up then down. Max speed in the mid thirties and min about fifteen MPH. Each lap had 6 corners to slow down for so it was like 24 sprints. 101:59 total time. If the coarse was actually 40K and if I did the math right then I averaged 24 MPH , which I think was about right. Only one person ( the overall winner) beat me by more than 3- 1/2 minutes on the bike. T2 went fine and I started with my legs feeling good. 1 min 25 sec. The run was hot hot hot. I am not sure what happened but I think it was a combination of the heat and a minor bonking. I drank gatorade and lots of water on the bike but felt too full in the belly to take more than one hit of GU (BIG MISTAKE). I was definately hydrated well enough. This is what I felt. I did not have any pain any where. The first mile or so was up hill and I tried to attack it but was not fast. ( I did not have jelly legs or anything like that). By the second mile I just felt lazy but not to the extreme of a normal nutrition bonk. I think the combination of extraordinary heat and not taking enough Gu got me. It was a weird feeling I would tell myself to move my feet faster but they just would not do it. I could not even get myself to where I needed breath hard. I ended up walking through the aid stations which were in shaded areas dumping water over my head and such but could not wake back up. So it goes. Run 59:36. Over all time 2:28:25 4th place age group. I trained the most for running and was expecting a personal best for the run of about 45 minutes or less I sure blew it. I did not have time to train much for the bike but I love biking and developed the muscles when I was young so it comes back easily for me. The swim is easy also as I was pretty fast (about 33 years ago!) I am going to go back to simply swimming a fast mile 3 or 4 times a week instead of mixing up my workouts with shorter speed workouts and long 5 and 6 K swims as I have been doing. I am glad that I did this race as an early season get my act together race. I learned that I need to get the nutrition in, no matter what else happens. All in all I think that I am ready for my next race which is a sprint, I will be doing some 1.5 to 3 mile fast runs for training the next few weeks. I was thinking of all of you ontri freinds while I was having fun out on the bike course. After I got back home and had the time I actually looked for your posts before my own results. It is a lot of fun having you all to share in our triathlon passion. I am happy that so many of you enjoyed your races and or learned from them. Ron
Subject: RE: OOPs 2 out of three not bad? By: Jamojman . Written on: 2006-05-24 09:23:07 Message: That is a great story Ron. I have not been for a run since last weeks 1/2 marathon but I will now. It's all about pushing through, especially when you know you are not hurting your self. Thanks.
Subject: RE: OOPs 2 out of three not bad? By: Steven R. Written on: 2006-05-24 10:20:22 Message: Hey great bike Ron ! Thanks for sharing, I definitely got some good pointers from your experience.
Subject: RE: OOPs 2 out of three not bad? By: Paul B. Written on: 2006-05-24 10:54:27 Message: Man that's fast Ron. Congrats on 4th! Thanks for the great race report. Paul.
Subject: RE: OOPs 2 out of three not bad? By: Steve O. Written on: 2006-05-24 11:09:04 Message: Ronald, Enjoyed your story, even though I am super busy, I had to read it all the way through and now respond. Sorry I didn't get chance to hook up with you when you were out here in AZ. My wife has had me on an UltraRepair and Fixupathon since the Ironman was over. She wants everything perfect for all the family coming this week from Minnesota for my daughters High School graduation. I will be so happy when this is all over and I can go out and play with my AZ TRi Club buddies. I have managed to keep training during the week on my lunch hours. I am sorry to hear about your running experience out here. It is amazing what a difference slight changes in our fuel comsumption and regular race day routines can make. All the little things can add up to a major crash. I had a major problem once on a duathlon when I switched from my regular orange or green gatorade to some blue Power Aide. That power aide just messed my stomach up so bad on the bike it was all I could do to finish. Anyways keep up the good work and maybe next time we can meet up or maybe I willenter an event out your direction some day. Thanks for the report I enjoyed reading it, it is fun sharing our passion for the sport and fitness with everyone one on Ontri.
Subject: RE: OOPs 2 out of three not bad? By: Paula O. Written on: 2006-05-24 11:11:54 Message: Ron, Sounds like you had a very good race even though you were disappointed with your run. Heat does that. Your brain will force your body to slow down out of self preservation. I love it that you are already tweaking your training plans for the next event. Good luck and let us know if it works. P.
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-24 11:39:56 Message: Steve, Make the most out of your daughters high school graduation it is so important and will be a lasting memory for you. It is awesome that your family is coming all the way from Minnesota for it. All kids should have such suport. I don't have kids so I just have to tri to be a good uncle. Thoes of you with kids amaze me that you are able to handle so much responsibility. I have a hard enough time just managing my wife and self. I have a huge amount of respect for good parents. Ron
Subject: RE: OOPs 2 out of three not bad? By: Steve L. Written on: 2006-05-24 11:41:07 Message: Nice job Ron! Heat, that is my worst enemy. SteveL
Subject: RE: OOPs 2 out of three not bad? By: Ty D. Written on: 2006-05-24 11:58:05 Message: Ron, Sorry we missed each other. It sounds like you must have passed me at some point (possibly several times). My start was at 6:45 AM. The heat got to me too. I am in no way as fast as you, but I was very disaappointed with my run also. I had jelly legs after the bike. And I didn't get my self back into it until the 3rd mile. If I could have kept the pace I am used to, I easily would have finshed under 3 hrs. But it is what it is. The heat sucks. I know now that I have to work on my running for the next triathlon (1/2 IM in Ocotber). Any words of wisdom for improvement? I could use some help with my running. ty
Subject: RE: OOPs 2 out of three not bad? By: Brad H. Written on: 2006-05-24 12:03:10 Message: Ron, Very nice race. With that swim and bike and normal temperatures you're going to be tough this year. Good job out there... Brad
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-24 12:41:12 Message: Ty, The longer you were on the coarse the worse it got. The run on a 1/2 IM is a long way, the first time that I did one I did run it but my walking speed is almost as fast. I learned to run just a few years ago and am just getting some speed this year ( I had about six months recovering from a lazy turn on skis in there). Good running form is the first thing to develop. I learned what good form is from a book " running fast and injury free" by Gordon Pirie. Some other posters here had some links to websites and cds that also have good descriptions of good running form. Maybe they could post them again. As far as training advise goes I think steady as she goes is the way to go. Try to keep the distances and effort levels down to a point that does not hurt, so that you will be eager to get out and do some more tommorow. If you dread the workouts eventually you will quit. If you take it easy and build strength slowly and play with agressiveness when it feels good you will find that the aggressive play time occurs more and more often and what was a long distance becomes your short easy workout. Hope to meet you some time, Ron
Subject: RE: OOPs 2 out of three not bad? By: Dan W. Written on: 2006-05-24 14:50:26 Message: 2 out of 3...not bad at all! First in swimming and biking is awesome! Thanks for sharing your story - it's fun to read and has great lessons for a lot of people. Similar to your running, I get on the bike and can't understand why the darn thing won't go any faster. I have developed a love/hate relationship with the speedometer - I love to watch it but hate what it has to say. Thanks for the continued education. I got up on Sunday for a duathlon and had a special breakfast craving. Remembering your advice about "nothing new on race day" I stuck with my usual pre-race meal and snack. I keep a copy of your "things to do to prepare for the first race" post - I really need it (I never even registered for this past weekend's race, for crying out loud - imagine how easily I could forget the other stuff). Good luck on the coming sprint - we look forward to hearing about it. dan
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-24 15:24:25 Message: Thanks Dan, I am glad something that I wrote helped someone. I have gotten so much from this site, many times just reminding me of things that I already should have known. ( thick scull syndrome) Getting the bike to go faster (after proper fit) has a lot to do with getting the muscles to fire at the optimal time and direction ( much like a car engine does not fire at top dead center neither should your legs) I'll write a post decribing how I think of the spin some time soon. It is really something to watch the speedometer jump when you get it right. Ron
Subject: RE: OOPs 2 out of three not bad? By: Andrew S. Written on: 2006-05-24 18:21:38 Message: That's why you looked so rested and refreshed when I rolled in at 3:23. Great race Ron and I'm glad we hooked up! Don't forget. SOMA on October 29th! Andy
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-24 18:58:36 Message: Thanks Andy, It was good to meet you and your AZ tri club members. This last trip was a budget buster so I will have to pass on SOMA. My nephews boss at the U. in Tempe has me about convinced to make the Tucson Marathon in December my first marathon. It could be nice for escapeing the cool weather here for a few days. Could you be ready for a marathon by then? Ron
Subject: RE: OOPs 2 out of three not bad? By: Dan W. Written on: 2006-05-24 20:58:35 Message: Look forward to the post, Ron - thanks!
Subject: RE: OOPs 2 out of three not bad? By: Jeanette M. Written on: 2006-05-25 00:22:29 Message: I enjoyed reading about your race. Sounds like you did great even if the run was not what you expected.
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-25 01:31:01 Message: Thanks all of you. getting some jitters anxiety and mistakes out of the way is what early season races are all about. I just did an open water swim and when I got out the guy that sold and fit my bike was there. I gave him a manly hug and thanked him for doing such a great job in front of a group of bikers that he had been leading. Have I ever mentioned how important bike fit is?
Subject: RE: OOPs 2 out of three not bad? By: Marty D. Written on: 2006-05-25 15:58:56 Message: Great Race, Ron. It sounds as if you learned a great deal about yourself with this one, which will be very helpful in the upcoming races. Congrats on the 4th place finish.! Marty D
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-25 17:24:34 Message: Looks like they compiled the results incorrectly the 1st place guy in my age groups times don't add up. I should be placed third. Not that it matters much. I still didn't move my feet any faster! LOL
Subject: RE: OOPs 2 out of three not bad? By: cindy k. Written on: 2006-05-25 23:34:12 Message: Hey Ron, Your times are great. I know you wanted to do better, and for the next race, you will. Thanks for always encouraging all of us. Good luck on your sprint. I am sure you will be reporting even better times.
Subject: RE: OOPs 2 out of three not bad? By: chris c. Written on: 2006-05-26 14:52:04 Message: Hi Ron Enjoyed your tri report. I think you did awesome! Cool to find out you once lived so close to Hannibal. Good Luck at your next event. Chris
Subject: RE: OOPs 2 out of three not bad? By: John P. Written on: 2006-05-26 21:11:19 Message: Good job Ron, I hope during this season to get at one but I don't know yet, physio still wont let me get on the bike or run. Just have to be patient and work on the knee. Very good race. Proud of the job you did. "Thumbs up for the old guys".
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-26 21:25:04 Message: Thanks chis, I did the best that I could. Sure read a lot of Mark Twain when I was in yours and his area. Thanks John, The swimming should keep you in great shape until then knee is ready, being patient has got to be the hardest part of training. I hope you can do a race this year but if you have to wait untill next year to make your knee last the rest of your life it will be worth the wait, and you will be an awesome swimmer by then.
Subject: RE: OOPs 2 out of three not bad? By: chris c. Written on: 2006-05-26 22:17:21 Message: Hey Ron If you get a chance check out my first tri du post. I answered some of your questions. Take Care Chris
Subject: RE: OOPs 2 out of three not bad? By: Leo d. Written on: 2006-05-27 09:03:40 Message: Ron, Just got back from a business trip. Haven't had a change to catch up on the ontri board till now. Congratulations on your swim and bike ride! I'm sure you'll do better on your next run and grab first in your age group! Congrats, Leo D.
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-27 10:09:44 Message: Thanks Leo, I wish that I coulld be so sure. My next three races are large races in th Mecca of triathlon ( Boulder Colorado) where one or two of the guys my age will make the pro's work hard to not get beat. Ron
Subject: RE: OOPs 2 out of three not bad? By: Teresa S. Written on: 2006-05-29 18:50:20 Message: Wow! I am so impressed to know you guys that are the leaders in the tri races. And this story from you really helped me today. Yesterday, I did my first brick workout in high heat and bonked on the run. I am smiling as I say, it really helped me to hear that an experienced triathlete like you had trouble with the heat too. I makes me feel better and to keep training. One day, I will also be in the top of my age group and that is because of the support I get from all of you here. Keep up the updates and inspirational stories. You guys are great role models for a newbie like me.
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-30 00:06:55 Message: Theresa, As much as I try to set an example the heat/nutrition bonk that I experienced is one that I could have done without. I have been told since my race that the Gu and Gatorade that I took on the first lap of the bike likely caused bloating making me feel full and not wanting to take more GU. I know I will bennefit from the experience in my future races and I hope you do also. Ron
Subject: RE: OOPs 2 out of three not bad? By: Andrew S. Written on: 2006-05-30 12:40:19 Message: Hey Ron A Marathon in December huh? Maybe. I know a couple of the AZ Tri Club guys are shooting for that race, as PF Changs Rock N Roll is in late January, and a little to close for comfort to IMAZ...... I'll think hard about it. A.
Subject: RE: OOPs 2 out of three not bad? By: Ronald F. Written on: 2006-05-30 17:06:27 Message: Andy, I will most likely decide on the tucson Marathon at the end of my tri season (September) I will make sure that my base is up by then and see if I can survive it. I'm not concerned about the run distance but my wife might kill me:-) Right now I see the race as a definate maybe. Start building those miles up now 10 persent per week with backing off every third week and you will be ready. It sounds like one of the best marathons for first timers and elites looking for personal best times. Here is a link http://www.tucsonmarathon.com/ Ron
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