Hi All, just did the Disney Tri last Sunday and had a blast.
Before I give you my times, a little background... I started training for tris in June - 2 weeks before my first sprint.
I am 42 and had not done anything athletic since 17 in High School but was in OK shape, 6'2", 200lbs, 25lbs overweight.
Did my first sprint, The Pineapple Man(0.3,15,3.1) in 1:57:04 and felt tired but OK. The next month did much better in a slightly shorter sprint (0.25,10,2.5) in 1:09:07.
Month later did the Loggerhead(03,15,3.1) in 1:24:58 and was getting more into it. I then did the Tropical(0.25,13.5,3.1) in Lake Worth, Fl last month in 1:16:20 and have been training 6 days and taking 1 rest day every week.
I usually ride my bike to work, 6 miles either way and throw in a swim for about 1/2 an hour 3-4 times a week. I only run twice a week, usually a 3 mile brick after the bike and then either one way or round trip to work once a week.
OK, the race was unreal, Disney really layed it on for us, more than 1100 entries, 10 waves of swimmers, double run thru Epcot to finish, transitions in 2 different locations, a logistical masterpiece. Bike ride out from the Magic Kingdom thru the back farmlands of Orlando and all the roads cleared and manned by cops for a clear ride for 26miles! Swim in Bay lake next to the Contempory Resort with trans 1 there and then trans 2 in the Epcot lot with run thru park twice.
I stayed 4 days at the Comtemp. with my family, WHAT A BLAST! I recommend this to anyone wanting to race hard and have a great time! This is a fun place and race!!
OK, my first Olympic! I was really nervous, I kinda knew I could finish but I wanted a good time and to not kill myself so my final time... 3:05:01 which I am pretty pleased with.
I think it's decent and put me at about 327 out of about 900+ finishers. In my age group(40-44) I finished 40 out of 75, with 5 DNF's.
OK, where did I go wrong and right? My swim was quite slow at 43:27(rank 63/75) and swimming is my weakest link. I just learned to rotary breathe and I'm pretty slow, had to do some breast-stroke in there as well, 0.9m swim is pretty far for me. That's OK because swimming is the easiest to learn and improve on, I berlieve!
Trans 1 was slow, 3:47 but I took my time, put my HRM on and set my Garmin Forerunner GPS up so I would know how far I was on the ride. I use it and a cadence meter and try and keep cadence at 85-95 and in the aero pos. all the time. I kinda like my setup and I know, it's a lot of toys but I'm having loads of fun with all this gear.
My bike is PRIMO!!,a QR Kilo, setup like I like it and I think it makes a huge difference. One thing, a Profile Aero-Drink is essential and 2 more bottles behind the seat to refill it...
Did the bike in 1:22:23 for av. speed of 19mph which was decent considering there was lightish wind and HILLS, yes! hills in Florida, just smallish ones but hills slow you down, down to granny gear and 10mph and wishing you had a triple chainring and not just a double, and where I live on the coast it FLAT!! so I'm not used to them!
Anyway our swim wave was the last to go (why us? I dunno, that's just the way they did it, Men 40-44 last at 8:20 in the morning) and I was pretty slow on the swin so I was just passing people the whole way, it does feel good and makes you ride better, I think.
I took a GU every 45 mins and that stuff is gross! Nearly hurled on the second time but I think it helps. Drank a lot and felt pretty good. Kept cadence in the 90 range and HR at about 160. Finished pretty strong, knew where I was(how far out and how far to go) with the GPS which I really like.
Trans 2 was in the Epcot parking lot and I took 3:18 which included a minute of stretching my calves and quads, I did not want to cramp and had been feeling pretty tight.
I love the Forerunner 310 GPS because it tells your heart-rate and pace and distance which I find very helpful for running and biking. ($212 at newegg.com, quite a bargain, I think!) Anyway I wanted to run at about 8 min pace for the 6 miles. I was feeling pretty good but tired so I kept pushing at that pace but I did stop to drink at the aid stations and walk for a few paces and stretch. This slows you down a lot and then at mile 4 I had to pee!!! I could not hold it, I'm serious! I really had to go and I'm in the middle of friggin' Epcot! So I run around the back and find a dumpster and I went behind there hoping Disney security is not gonna bust me and throw me in Mickey Mouse Jail. That added about 2 minutes to my run but I had to go... luckily no-one saw me (except the security cameras, I'm sure!LOL). I don't know if I drank too much or what but I'm gonna have to figure something out because I can't repeat that!
Anyway after that I felt stronger and ran the last 2 miles pretty fast and did the the run in 52:08 for an 8:30 pace. I felt quite tired but here's the weird thing, I recovered pretty quickly! My HR was about 160 for the whole bike and run and it came down and I felt good(but tired, and stiff the next day). I also felt really good about the race.
Anyway I have been getting a lot of rest, I have not done anything except get a massage on Tuesday and I plan to ride a little and swim a little tommorrow. I've put on 6 lbs as well!!!
There is an Olympic next weekend locally but I'm not sure if I'm going to do it. I have a sprint in 2 weeks and the Miami Man 1/2 Iron on Nov 13th so I need to train quite a lot for that but I don't want to burn out or hurt myself. During the race, at times I seriously considered not doing the 1/2 Iron in Nov, just transferring my entry to another race because I was hurting and tired but now I think I will, I might just do it quite slowly. I KNOW it's gonna be a LOT harder that the Oly, just the bike is gonna be tough and the run is double the distance so I'm a little apprehensive.
Anyone with experience in 1/2 Irons please let me know...
Anyway thanks for reading thru my long story and let me know what you think... John