750 meter swim, 12 mile bicycle, 5k (3.1 mile) run.
Sunday was a beautiful sunny day in the Dallas area. Air temp at the start was about 70F. If you know my history, you know that I prefer it a little cooler air temps, but it was okay Water temp was about 76 (they topped off the pond with fresh water). Wet suits were allowed, but I don't have one and didn't need it. .
This event was on the regional competivie circuit, so it drew over a dozen elite studs and studdettes. The winner finished the swim in less than 10 minutes, the bike in less than 30 minutes, and the run in less than 20 minutes. Yes, the entire course in under an hour.
I'm not worthy!
Then again, we are all winners. It was a repeat event for me. I was looking for (and found) some improvment over last year. A friend of my son's also participated. His wave started before mine. I caught up to him about half way into the run. We had a pleasant chat before he left me in his dust.
The transition was very crowded and a bit convoluted. I stubbed my toe on a curb and went down on my right knee after the swim. For a Coumadin user, I faired very well. Some bleeding and swelling, but not bad. Not a problem, even the day after. My INR this morning was 2.7.
Swim:
My 19 minute time was a bit disappointing, but still a little better than last year. Average heart rate 137. I need to do more open water swimming and learn to swim in a straight line.
Bike:
Once again, I rode without my speedometer. What a kluts! When I turned it on, instead of zeroing it out, I hit the calibrate button and knocked it all off kilter. For my race strategy, the speed is really feedback anyway, because my strategy is to set a max heart rate and pedal like crazy until I reach the HR. The course was two 6-mile loops, si at thhe half-way point I knew my speed. Target HR was 151. Averaged 148. Peak 156. Result time about 41 minutes at average 17.5 MPH. It was my fastest bike performance, about 10% improvement since last year. The course was different, and perhaps slightly less hilly, but I'm real happy with 17.5 MPH on a mountain bike (smooth tires).
Run:
Started with a 100' hill, then mostly level for the rest of the race. I slowed down for water, but did not stop. I used the Bill Cobit trick of sticking some ice cubes in my cap. One cup of water for the belly. One cup to pour down my shirt. Save the ice for the cap. Finishing air temp was about 80F, but mostly shady. Overall run pace 10:36, about 5% improvement from last year. Target HR 156. Average 150. Peak 161.
I'm satisfied with the results, and still see lots of room for more improvment. I guess I'll have to come back for more.
3 minute recovery HR 125. 6 minutes 120. That's the heat talking. Resting heart rate pre-race 48, this morning 47.
Sunday was a beautiful sunny day in the Dallas area. Air temp at the start was about 70F. If you know my history, you know that I prefer it a little cooler air temps, but it was okay Water temp was about 76 (they topped off the pond with fresh water). Wet suits were allowed, but I don't have one and didn't need it. .
This event was on the regional competivie circuit, so it drew over a dozen elite studs and studdettes. The winner finished the swim in less than 10 minutes, the bike in less than 30 minutes, and the run in less than 20 minutes. Yes, the entire course in under an hour.
I'm not worthy! Then again, we are all winners. It was a repeat event for me. I was looking for (and found) some improvment over last year.
A friend of my son's also participated. His wave started before mine. I caught up to him about half way into the run. We had a pleasant chat before he left me in his dust. The transition was very crowded and a bit convoluted. I stubbed my toe on a curb and went down on my right knee after the swim. For a Coumadin user, I faired very well. Some bleeding and swelling, but not bad. Not a problem, even the day after. My INR this morning was 2.7.
Swim:
My 19 minute time was a bit disappointing, but still a little better than last year. Average heart rate 137. I need to do more open water swimming and learn to swim in a straight line.
Bike:
Once again, I rode without my speedometer. What a kluts! When I turned it on, instead of zeroing it out, I hit the calibrate button and knocked it all off kilter.
For my race strategy, the speed is really feedback anyway, because my strategy is to set a max heart rate and pedal like crazy until I reach the HR. The course was two 6-mile loops, si at thhe half-way point I knew my speed. Target HR was 151. Averaged 148. Peak 156. Result time about 41 minutes at average 17.5 MPH. It was my fastest bike performance, about 10% improvement since last year. The course was different, and perhaps slightly less hilly, but I'm real happy with 17.5 MPH on a mountain bike (smooth tires).Run:
Started with a 100' hill, then mostly level for the rest of the race. I slowed down for water, but did not stop. I used the Bill Cobit trick of sticking some ice cubes in my cap. One cup of water for the belly. One cup to pour down my shirt. Save the ice for the cap. Finishing air temp was about 80F, but mostly shady. Overall run pace 10:36, about 5% improvement from last year. Target HR 156. Average 150. Peak 161.
I'm satisfied with the results, and still see lots of room for more improvment. I guess I'll have to come back for more.
3 minute recovery HR 125. 6 minutes 120. That's the heat talking. Resting heart rate pre-race 48, this morning 47.
