Sunday, September 25, 2011

Review of 2011 Triathlon Results and Comparison to Past Results

Below is a table of all my Triathlon results for this year.  I will put my Duathlon results in a seperate post.
Select the image to enlarge.  I am pretty happy with these results. 
I completed 10 races and in 7 of the races I had top ten AG finishes and 2 of them were top 3 finishes.    I had a very good season, probably better than I could have hoped for.

Below I have chartered my triathlon results from 2007 to the present.  The results are my averages for each leg, plus T1 and T2.  I threw out my half-IM and Escape from Alcatraz in 2008 and my two half-IMs from 2010, so that I could compare 2007 and 2011 to 2008 and 2010 for equivalent distances.  In 2009, I did two relays and walked the run at St. Croix Valley Sprint.  I did not count any of the results from 2009.
I have started 50 triathlons since 2007.  2 of those were relays, 2 were dnfs, one was a flat and one was intentional, due to my stress fracture.  One of them I walked the run, mentioned above. 
So, the data below is for 42 races.  You can see that from 2007 to 2008 I had improvement, then 2009 off, then 2010 and 2011 I was a little flat in some areas.
I am not sure that plotting averages per year against training time is useful.  Increased training time does not necessarily improve performance.  Though I might just plot that and post for curiousity sake.

Average swim time is fractions of a minute per 100 yards.  Can I get under 1.5 minutes per 100 yards in 2012?

I had a large increas in speed from 2007 to 2008 and then flattened in 2010 and 2009.  My goal for 2012 would be to get over 22MPH for an average and hit 24MPH, or 23.5MPH average, in a race

I would like to get me average run time below 8 min/mi.  Below is fractions of a minute per mile. Taking most of 2009 off for injury really did affect my run average.  I am back to my 2008 average.  In 2007 I one Oly and rest were sprints, of nine total races.  In 2008 I did 14 races, 12 in the chart data, and 5 of those were Oly distance or nearly Oly distance. 

Below are my T1 and T2 average times.  This year I was a little slower in T1, but every year I got faster in T2

I have also plotted my average pace, which is the total time it took me to complete the race divided by the total time, including T1 and T2.  This time has improved year after year.  I like this measure because it incorporates a lot of information.  2007 is the year I had the least number of tris and the shortest average distance, so my pace has improved at longer average distances.

My next post will have the same type of data except for duathlons

Thursday, September 22, 2011

2011 Dousman Duathlon Race Report - Last (Multisport) Race of the Year

This will be my 6th time at this event.  When I was injured, in 2009, Jackie and I did it as a relay, otherwise I have done it 5 times as an individual.
Below are my results for this year and then below for the previous years, except for the relay.

2011 Dousman Duathlon Results
Run (2mi) - 14:02 (7:01min/mi)
T1 - 1:01
Bike (21mi) - 58:44 (21.5MPH)
T2 - 0:42
Run (2mi) - 15:05 (7:33min/mi)
Total - 1:29:31
Ave Overall Pace - 3:35min/mi
Overall - 47/601
AG - 7/40

2010 Dousman Duathlon Results
Run (2mi) - 13:59 (7:00min/mi)
T1 - 1:25
Bike (21mi) - 57:53 (21.8MPH)
T2 - 1:14
Run (2mi) - 15:01 (7:30min/mi)
Total - 1:29:30
Ave Overall Pace - 3:35min/mi
Overall - 86/791
AG - 15/62

2009 was a relay with Jackie

2008 Dousman Duathlon Results
Run (2mi) - 12:58 (6:29min/mi)
T1 - 1:25
Bike (20mi) - 57:77 (20.9MPH)
T2 - 0:55
Run (2mi) - 14:06 (7:03min/mi)
Total - 1:26:39
Ave Overall Pace - 3:37min/mi
Overall - 34/615
AG - 5/54

2007 Dousman Duathlon Results
Run (2mi) - 13:20 (6:40min/mi)
T1 - 1:19
Bike (20mi) - 1:01:50 (19.7MPH)
T2 - 1:17
Run (2mi) - 14:40 (7:20min/mi)
Total - 1:32:26
Ave Overall Pace - 3:51min/mi
Overall - 111/797
AG - 21/55

2006 Dousman Duathlon Results
Run (2mi) - 15:12 (7:36min/mi)
T1 - 1:48
Bike (20mi) - 1:07:48 (17.7MPH), not on tri bike, on road bike with bolt-on aerobars
T2 - 1:44
Run (2mi) - 16:28 (8:14min/mi)
Total - 1:43:00
Ave Overall Pace - 4:17min/mi
Overall - 238/254
AG - 13/24

Big improvements from 2006 - 2008, flattened out after injury.  I still have some work to do on the run, but I already knew that.  Need more speed.

Jackie did not head down with me, so I made the drive alone.  My dad did come with me to the race, which was excellent.  This is the second race he has been to, but the first race he came with me.  Last year he did go to the Racine 70.3.  This year the weather was very decent.  Cloudy, no rain, temperature was in mid-50s to low 60s.  Did not seem like a lot of wind, but I did feel some out on the bike and at time is felt substantial.
I was in the 5th wave of about 14 waves going 3 minutes apart.  Every year they "tweak" the run course a little.  The adjustment is around the enterance and exit for the transition on the run.  No big deal.
Up early, by 4AM, out of the house by 5AM, and in transition by 6:30AM.  Picked up donut and coffee on the way, of course.
I did not know anyone at the race, so I setup my spot in transition spot, went on a short bike ride, and wandered around either talking to my dad or by myself. 

I was in the 5th wave, so  did not have to wait to long.  I was a little nervous.  I have been feeling more fatigued at the end of the year, more fatigue than usual, and I a little worried about my upper left hamstring that had been irritating me over the last 3-4 weeks.  I took off at a decent clip and I was through the first mile in about 6:20, too fast, I was sucking wind bad.  I was at the head of my wave through most of the 1st run, and got passed by one guy in the last quarter mile.
I got on the bike and took it a little slower at first.  Took in some fluid and caught my breath.  Within the first 5 miles I passed the guy who passed me going into transition.  No idea if this guy was in my AG or not, but at least if gave me a marker.  This guy eventually passed me with 2 miles left on the bike and held a constant gap on me during the 2nd run.  I later found out this guy was in my AG and beat me by 6 seconds overall.  No big deal, just interesting.  I congratulated him at the end of the race. 
Back to the bike, I passed a lot people.  There was a lot of yelling, "On your left!".  One guy was riding down the middle and getting handed a bike bottle from a girl, this was new.  I yelled, "On your left!" a couple of times for all our safety and got an angry "I heard you!" back.  Sorry if I irritated you, while you ride down the middle of the road (sarcasm).  Anyway, the bike went pretty good, little slower than last year.  No rain, but I think it was windier than last year.
I got off the bike and started running.  The I mentioned earlier, who passed me in the last two miles on the bike, who I passed in the first five miles, was in front of me the whole way.  I ran faster than I thought, my legs felt cooked.  I was surprised at my splits for the second run, pleasantly surprised.
After the finish I had a little to eat and drink, and then cleaned up and got out of there.
I was pretty happy with how the race went, I would like to have gone faster than 2010, but it is what it is.  I was glad my dad could come and watch.  It was nice to have him along for the last race of the year.
Now it is time for a break......I will probably do one or two 5Ks, or something like that, and maybe a cyclecross race

Monday, September 19, 2011

2011 Tuesday Night Time Trial Summary

This year I felt pretty good about TNT.  My average was up a little from 2010, the year I was recovering from injury, but down from 2008.  2008 is still my fastest year. 
In 2009 I did two races late in the year and they were slower, as expected.
Below are all the results for 2011, plus the averages, and the number of races, for 2006 - 2010, for comparison.
My goal is still to hit 24MPH.  To do this I am going to have to focus on my bike even more than I do, which I am not sure I have the time to do next year.  I have to build strength (core and legs) and, of course, stamina (more time on the bike). 
Can I get away with strength and core work in the off-season, and about the same amount of saddle time, or less in 2012, with more intensity, to get to 24MPH?

Race is always 11 miles of rolling hills.
2011 Results (5 races, missed two for work and one was rained out.  First ever rain out)
West-to-East course

5/24/11 - 29:36 = 22.3MPH (65/93)
6/7/11 - 30:14 = 21.83MPH (37/62)
6/21/11 - 29:25 = 22.43MPH (18/33)
7/5/11 - 28:32 = 23.13MPH (31/52)
7/19/11 - 31:10 = 21.18MPH (41/53)

Average Time = 29:47 = Average Speed = 22.17MPH
Average Finish = 38/59

2010 Results  (5 Races)
East-to-West Course

Average Time = 29:59 = Average Speed = 22.08MPH
Average Finish = 46/61

2009 Results (2 Races)
East-to-West Course

Average Time = 30:44 = Average Speed = 21.49MPH
Average Finish = 52/62

2008 Results (7 Races)
West-to-East Course

Average Time = 28:43 = Average Speed = 23.03MPH
Average Finish = 35/64

2007 Results (5 Races, First year on a tri bike)
West-to-East Course

Average Time = 30:45 = Average Speed = 21.46MPH
Average Finish = 40/52

2006 Results (2 Races, On Lemond Sarthe road bike with bolt-on aerobars)
West-to-East Course

Average Time = 34:13 = Average Speed = 19.3MPH
Average Finish = 51/52

Thursday, September 8, 2011

2011 August Racing and Training Summary

This month I had one duathlon (Turtleman Duathlon) and one triathlon (Maple Grove Oly). There were no Tuesday Night Time Trials. I missed the first one of the month due to work and the second one got rained out. I will put a post covering the TNT results of this year and a comparison to previous years sometime soon.

The time I spent swimming this year is lower than previous years, but it has been going well, in terms of race performance.  My bike and run are lower than last year, but July and August of 2010 also include more races and Half-IMs.  I am basically putting time and volume similar to 2008.

Comparison of August from Year-to-Year

Totals Since 2007 and Per Month Averages

YTD 2011 and Totals Since 2007

Sunday, September 4, 2011

St. Croix Valley Triathlon (Olympic) - Last Tri of the Season

2011 St. Croix Valley Results
Swim (1640 yards) - 29:00 (1:46 min/mi)
T1 - 2:22
Bike (24.8mi) - 1:10:31 (21.1MPH)
T2 - 0:51
Run (6.2mi) - 49:36 (7:59min/mi)
Total - 2:32:17
Overall - 40/103
AG (30-39) - 12/19
Overall Average Pace = 4:46 min/mi

2010 St. Croix Valley Results
Swim (1640 yards) - 28:12 (1:43 min/mi)
T1 - 1:41
Bike (24.8mi) - 1:10:49 (21MPH)
T2 - 1:31
Run (6.2mi) - 48:49 (7:51min/mi)
Total - 2:31:00
Overall - 26/103
AG (30-39) - 6/14
Overall Average Pace = 4:44 min/mi

I had a mild panic attack on the swim, it surprised me.  I have not had an issue on the swim since 2008.  At Waconia in 2008 the water was really rough and I thought I had no fear, well I was wrong and had my worst swim that year.  I am not sure what happened on Saturday, about a quarter into the swim I just started feeling tight and I had trouble breathing.  Maybe it was a combination of starting off faster/more aggressively than usual and the newness and tightness of my wetsuit.  I came to a stop and took a couple deep breaths, did a little breast stroke, flipped over, did easy backstroke, and then flipped over and swam.  I have no idea how much time I took, it seemed like forever.  If you look at my time between this year and last year there is only about a 45 second difference.  I must have really picked up after my little attack. 
I will back up a little.  When I left the house it looked like it had been storming, the pavement was wet and there was lightning to the north.  While getting setup and ready, it looked like it might rain.  It sprinkled a touch before the race.  Otherwise, it did not rain during the race.  It did stay cloudy until the very end.  This was a good thing.  It would have been hot and humid otherwise.
I did not really know anyone, I chatted briefly with Kortney (who won the women's race and was 5th overall) and Jared.
After the race a woman who swam/swims(?) at OHP chatted with me and the guy she was with, I think his name is Micah (sp?).  The guys said he reads my blog, and knew my name.  Hello to him if he is reading.  Thanks for reading.  Sorry if I was not cheerier post-race.
Once I got out of the swim I moved a little slower in transition and I took it a little easy on the bike to start off.  The roads out of Hudson are terrible, so I stayed out of aerobars until out of town.  Out of town the roads are pretty good.   This bike course is challenging.  It is not flat by any means.  It varies with rollers and some short steap climbs.  It does have some nice flat portions where you can get moving.  I got passed near the end of the bike by one person, otherwise I did a bit of passing, which I needed to do. 
On the way back in on the bike, still out of town, there was a left turn and there was a man down in the road.  Laying almost in the interesection and surrounded by some people.  He did not look bad at the time.  As I kept going, two cop cars passed me at full throttle.  Later I heard he was hit by a car.  As I was cleaning up my transition spot I saw him by his car, I assumed it was him since he was on his cellphone talking about his injuries and how he felt.  He did not look that bad, his face had some cuts and scrapes, and a large bandage on his leg.  I thought I would mention it since I have not seen\heard many on course accidents.
I got off the bike fast, I had a transition time under a minute.  I felt pretty good coming off the bike.  Jerry said my name and asked me as I was leaving transition how many races I had done this year.  I hand signaled 12 as I went by and he got it.  With the announcement of my name and race count I got some cheers, which was nice.
This run is also challenging, I don't think it is as challenging Maple Grove, but it is one of the more challenging runs.  There are some false flats, a number of climbs, and a lot of turns.  The run did not go too bad.  I got passed by a number of people, but that is what happens to me on the run.  Next year I have to do more hill work.  I get killed on runs with hills.  I just don't have the strength.  Both this year and last year I went under 50 minutes, which is pretty good for me off the bike.  No pain in the ribs or in my left butt, which has been bothering me since Turtleman.
I was a minute+ slower this year and 14 places worse overall.  If I was at my same time as last year, I am not sure I would have cracked the top 30, definitely faster competition.  I think the same can be said for the 30-39 AG.
My goal was to go under two and half hours here, less so at Maple Grove.  I thought I could do it here, eventhough I ran a little slower I could have done it if not for the poor swim.    Oh well, I have another goal for next year.  All in all I am fairly happy with how the day went. I think I came back pretty well from a crappy start.

Friday, September 2, 2011

2011 Maple Grove Olympic Triathlon Race Report

2011 Maple Grove Olympic Triathlon Results
Swim (1640yds) - 27:26 (1:44/100yds)
T1 - 2:26
Bike (26mi) - 1:13:32 (21.2MPH)
T2 - 1:12
Run (6.2mi) - 50:15 (8:06 min/mi)
Total - 2:34:49
Overall - 44/216
AG - 9/33
Overall Pace - 4:41 min/mi

2010 Maple Grove Triathlon Results
Swim (1640yds) - 28:26 (1:48/100yds)
T1 - 1:57
Bike (26mi) - 1:13:14 (21.2MPH)
T2 - 0:54
Run (6.2mi) - 52:12 (8:25 min/mi)
Total - 2:37:09
Overall - 31/167
AG - 3/22
Overall Pace - 4:45 min/mi

Getting to be a little later in the season and I feel like I am losing some of that "Pop" I had earlier.  I look forward to racing, but I am having some issues with motivation, especially around training.  I feel like I have lost some "Pop" but I get out on the course and my times are better than last year.  I was over 2 minutes faster this year than last year.
This race felt long.  The swim felt long, even though I cut a minute from last year.  The course was slighly different and went the opposite direction.  The bike felt long, and the run felt long.  Even though I nearly duplicated me bike time from last year, and my run time was almost 2 minutes faster.  It just felt like a long day, maybe I was tired.  Not sure.
Anyway, like I said, the swim felt long but there was little traffic.  Aside from feeling long, the swim went well.  It was only the third race this year that I used my new wetsuit.  I am still getting used to it, definitely feels different from my old QRoo suit.
My T2 time was long, still trying to figure out how to get out of the new wetsuit.
Bike was cooler and less windy than last year.  Once I got to the olympic loop, at least for part of it, I was by myself.  Once I turned and started heading east, I had a few 111 athletes, and then when I got back on the shared portion there was a bunch of sprint people.  The bike went well.
I did not do a flying dismount this year, too much traffic at the dismount line, so my time was a little slower.
My run was faster by nearly 2 minutes, surprisingly.  It did not feel faster, it felt more difficult than last year.  It is a tough run, with a couple decent climbs and a the second lap has something of a false flat on the backside of the second loop.
So, cut 2+ minutes overall over last year.  Last year I was 3rd in my AG this year 9th.  Competition gets tougher all the time.  Overall, I am happy.  How could I not be?  I cut time from last year on what I would consider a challenging course.
My ribs are still a little tender at times, but not enough to affect me.  I started feeling some pain in my left glute, deep in my ass cheek, after Turtleman.  I think I pulled something.  The pain has been off and on, sometimes pretty painful.  I felt it on Saturday, but did not affect my race.

Brian has a good race report for the sprint distance at:
Brian also had an awesome race that day.  Congratulations to him.

The pictures of me below were taken by Kerry Yndestad.  I took the pictures not of me.