2012 Rumpass in Bumpass Triathlon Race Report
April 15th, 2012


Background

Location: Bumpass, Virginia
Distance: 750-meter swim/11.5-mile bike/3.1-mile run
2012 Triathlon Race Number: 2
Career Triathlon Race Number: 116
Conditions: Sunny.  Low 80s.  Breezy.  66-degree water.

Alex and I left on Friday and drove down to Blacksburg, VA to visit Virginia Tech once again.  We visited the campus on Saturday (and he decided to go to Boston College) and then drove across the state to Bumpass.  On Sunday morning, I left Alex in the hotel and then drove out to Lake Anna for the 10 a.m. start.

This was to be my second race of the 2012 campaign and my second shot at Rumpass, but the RD had to move the race start to the Boxley Cove portion of Lake Anna so it was effectively a whole new race as all three legs were different.

I’m still in my pre-season mode and was coming off a near 20-hour training week so my expectations were modest for this race.  There were 16 people in my AG and I expected to face the stiffest competition from Paul Spencer.  Paul is a very experienced triathlete who has done multiple IMs including a 12:06 at Lake Placid.  I raced him back in 2005 at Eagleman and he beat me there by 54 seconds so I knew I had my hands full today.  A total of 555 individuals started the race this morning.

The Swim

The new swim course is essentially a point-to-point course with three left-hand turns.  Lake Anna is a great place to swim—very clear and Boxley’s Cove is quite protected so the lake surface was very calm despite the 20-mph winds.  The water temp was a perfect wetsuit friendly 66-degrees.

I was in the 5th wave with all the other 45+ YO guys.  I elected to start towards the right, away from the buoy line.  I was about 2/3rds of the way across the front of the pack.  I was pretty confident that I could outswim most folks so was not bothered by the congestion.  One person I did not expect to outswim was Paul.  When we raced at Eagleman he outswam me by over 10 minutes!  I also expected Ed Boyle to outswim me as he is a very strong swimmer.  Competitively, I felt I had to stay close to Paul—I really felt like I needed to be only a minute or so down after the swim to really have a chance of using my bike strength to beat him.  Since I’m quite a bit stronger swimmer than I was in 2005, I thought this was doable.

At the gun I surged smartly away and after a few bumps with those near me, I began to pull away from most folks in the wave.  I could see that there were a few guys (5-6) in front of me and assumed that Paul and Ed were among them (I really didn’t know what either of them looked like).

I navigated the first two turns with little drama and settled in for the long swim down towards the swim exit.  I focused on long, smooth strokes and felt pretty comfortable.  I wasn’t pushing it to the limit but felt like I was moving pretty fast.  I certainly felt a lot more on top of things then I did in my first race of the year at Smithville, two weeks before.

I made the final turn of an uneventful and very pleasant swim and hit the ground at 13:52.  I thought this seemed pretty good as the course felt long to me.  I was actually able to work my new Garmin (at least for the swim) and it measured the course at 949 meters (0.59 miles).  I’m not sure how accurate the GPS is as this was my first open water swim with it but while my gut tells me it wasn’t quite that long, it was definitely longer than 750 meters.  The Garmin also told me that I averaged 37 strokes/min.  I covered 74.9 yards/min (23:27/mile).  For what it’s worth my SGolf Score was: 25+40=65.  These seem like pretty strong numbers.

Although I didn’t know it yet, I had a strong swim from a competitive perspective.  I turned in the 3rd fastest in my AG (87.5 %-tile) and the 85th OA (84.9 %-tile).  This compares favorably with the 75th %-tile at Smithville and with the wetsuit, is probably more indicative of where I’m at (which is a little off, as I would normally expect to get into the 90-92 %-tile range).  This is not a surprise and I’m certainly happy with the swim given my current swim fitness level.

Most importantly, from a competitive perspective, I achieved my objective and was able to stay just 23 seconds off of Paul’s pace.  As expected, Ed was the first out of the water in my AG.  Here is where we stood after the swim:

1.  Boyle --------
2.  Spencer + 0:22
3.  Christofferson + 0:45
4.  Clarke + 0:49
5.  Delaney + 1:25

Transition One

I ran up the steep, grass-covered hill that led from the lake to the entrance of T1.  As I ran into Transition proper, I glanced over and saw bike #511 still in its rack.  Awesome!!  My immediate conclusion was that I had outswam Spencer.  In fact Spencer was probably sitting near his bike doing his transition stuff and I didn’t see him or if I did I of-course, didn’t recognize him.

I was very energized by this unexpected development.  I sped to my bike but had a few challenges in T1.  My chip strap came off—first time that has happened and I had to find it and put it back on, which took a lot longer than it should have.  I finished up and started running towards the T1 exit when I heard the announcer call out Paul Spencer’s name.  I was surprised and annoyed with myself—I was convinced I had blown my lead with a crappy T1.

In fact, as poor as my T1 was, I was actually 6 seconds faster than Paul.  In fact I had the 2nd fastest T1 in my AG and I had the 121st OA (78.4 %-tile). My official T1 was 2:07, but my actual T1 was 2:21.  Here is where we stood after T1:

1.  Spencer --------
2.  Boyle + 0:04
3.  Christofferson   + 0:17
4.  Clarke + 0:31
5.  Delaney + 2:33

The Bike

I ran up the steep hill to the road and mounted pretty efficiently.  I was a bit upset at myself (inappropriately so) with my poor transition relative to Paul.  I estimated that I was 10 seconds behind Paul coming out of T1 and set an intermediate goal of catching him by 2 miles.  I did my thing on the bike but was very surprised to see Paul staying clear.  My only direct competition with him prior to this race was Eagleman 2005 where I was almost 13 minutes faster on the bike.  Based on that race, I would expect to pick up about 2.5 minutes on him on the bike (I planned on picking up 2 minutes) and as such, I would expect to run him down in the first mile.

Of course, my tactical race understanding was off and I was 17 vs. 10 seconds behind.  But more importantly, I was passing a ton of people and not really getting closer to him.  I immediately sensed that the normal “SNAP” I expect to have in my bike legs was not there.  I was looking down at 240 watts or so on my PM and feeling challenged.  Normally I can roll at 260+ watts no problem.  Perhaps my legs were still feeling the effects of my heavy early week training block.  In any event, I seemed to be missing about 20 watts or so.

The first three miles rolled by like this:

1: 23.2 mph/79rpm/248 watts—Avg Power/253 watts—Norm Power
2: 22.3/77/226/229
3: 23.6/80/222/226

My HR was generally in the 164 to 166-bpm range—I’m still having challenges with my Garmins but I do know that I ended up averaging 165 bpm for the ride, which indicates at least that I wasn’t dogging it.  Somewhere in these first three miles I passed Boyle, although I didn’t notice it as I only had eyes for Spencer.  Finally, I began to draw close I consciously rolled my hips forward, flattened my back and began focusing on spinning at a higher cadence.  I went by Paul somewhere in the 4th mile and made sure I was really flying when I passed him so that he didn’t try to lock on me.  Here is the data from the next three miles:

4: 24.2/85/241/243
5: 25.4/84/231/231
6: 21.1/81/236/236

In the 6th mile the course began to climb and turn more into a pretty strong wind.  I could feel the effects of both began to play with my mind.  At this point a 52 year-old flew passed me and I decided that I should try to hang with him as long as I could.  I was feeling a bit panicky as I could tell I was not having my normal ride.  I let him get about 30 yards ahead of me and tried to stay with him, which I was able to do for around the next three miles.  He slowly pulled away after that but by that time I was focused on thinking through transition and the run to come.  Here is the data from the rest of the ride:

7: 23.5/77/257/269
8: 21.6/78/265/265
9: 20.5/82/237/239
10: 21.3/80/239/243
11: 24.6/82/224/229
11.51: 23.6/76/243/244

I clocked the ride at 11.51 miles (which is the same distance I clocked when I rode the course as a warm-up).  I completed the bike leg in 30:48, which works out to an average speed of 22.4mph.  My average power was a dismal 239 watts with a normalized power of 243 watts.  My cadence averaged 80 rpm and I had a TSS of 71.3.

I knew as I hopped off my bike that I did not have the ride I expected and needed.  My guess was that I probably was about a minute ahead of Spencer (which turned out to be correct).  Overall, I had the 24th fastest bike (95.9 %-tile) and I was able to ride 77 seconds faster than Spencer, who had the second fastest bike in our AG.  Here is where we stood after the bike:

1. Christofferson --------
2. Spencer + 1:00
3. Boyle + 2:53
4. Clarke + 3:32
5. Barr + 5:38

Transition Two

I run down the hill after the dismount line and ran into transition proper.  Given my perception of the weakness of my bike leg, I feel a real urgency to move very quickly through transition.  I execute what I think is a very solid T2 in 1:26 but comparatively I seem to be slower in T2 than T1.  I have the 138th fastest T2 (75.3 %-tile).  In my AG, I have the 4th fastest T2 (81.3 %-tile) but critically, I out-transition Spencer by a solid 18 seconds.  Remember those 18 seconds.  Here is where we stood after T2:

1. Christofferson --------
2. Spencer + 1:18
3. Boyle + 2:48
4. Clarke + 3:30
5. Barr + 5:32


The Run

As I exit T2 and hang a hard right and run in the grass parallel to transition, I look over and sure enough I see Spencer pushing his bike in the opposite direction.  This confirms (in my mind) my hunch that I have a roughly one minute lead.  It never crosses my mind that I’ll put 18 seconds on him in T2.

I make the left and run up the hill to the entrance to the (sharp) gravel path down to the swim start.  This is a reasonably steep downhill of a little more than a quarter of a mile.  I look at my watch and realize it’s stopped.  (One of these days I might get this new watch right.  The good news is that I figured out that I’m pushing the wrong button—stop as opposed to lap—my old watch only had one button).  I get it going again (although it’s still in T2 mode) so that I can get a read on my lead at all of the 5 out and back/turnarounds on this convoluted run course.

Not surprisingly, my legs don’t feel any peppier on the run then they did on the bike.  I’m aware it’s now quite hot (84 degrees according to my watch).  The gravel is sharp and uncomfortable with my racing flats on.  This is the least of my worries as I have a real concern that a minute may not be enough to hold Paul off.  It’s the same old story; I’m being chased by a stronger runner out of T2 and wondering if I have enough of a cushion or enough in the gas tank to seal the deal.

At the bottom of the hill, by the lake, I catch a split and 34 seconds later I lock eyes with Paul and figure I have a 68 second lead.  However, I’m running up hill so I’m not sure if my real lead is more or less.  I don’t know what to make of 68 seconds.  If I left T2 with a 60 second lead, life is good.  What I don’t know at this point is that I had a 78 second lead and in less than ½ mile, l have lost 10 seconds of it.

I cruise around the parking lot on the uneven grass and hit the second turnaround and look through the bushes and spot Spencer.  My lead has dropped to 46 seconds and I’m still quite a ways from the first mile marker.  I come to two conclusions.  First, if the Mile One mark is correct then this course is going to be long.  Second, I’m losing time way too fast and unless something happens, Spencer is going to run me down.

I’m not happy about either of these two conclusions, but what can you do?  There still is a lot of race left and I do my best to push it.  I’ll see later that my HR is locked in on 165 bpm.  I’m quite warm and I’m a bit dehydrated, as I brought no water on the bike.  The course carries on for quite a while and then where I expect to see a turnaround, I find a left turn and a run down the hill to the lake again.  I make the turn and look up the hill and see Spencer immediately.  I avoid Paul’s eyes and try to quiet my labored breathing as I go by him.  My lead is now 26 seconds.  I’ve lost 20 seconds in this section, which I know I have to repeat.  Plus, they’ve tacked another out and back onto this section and then there is the last quarter mile or so.  I run the math and I don’t like the answer.  The good news is I don’t see any other real old guys so I know it’s just us two at this point.

I make the right hand turn for the 4th turnaround and upon rounding the cone I see Paul right away.  14 seconds.  There is just one guy between us.  My mind tells me it’s OK—good effort.  Starting the season with a 1st and a 2nd is not bad at all.  Losing to Spencer again has no shame.

Wait!  I have several thoughts all at once.  You’re winning RC—why have you decided the race is lost?  He’s still got to catch you!  Elevate!  Why not go for it and see what happens.  And so I do.  I make the right hand turn out onto the main path and fortunately it’s a slight downhill.  I let it “rip” (this of-course is an exaggeration).  I start running as hard as I can, even though I know I have almost a mile to go.  And it works!  I feel myself moving a lot faster and feeling much more efficient.  On my HR graph my HR jumps to 176 bpm, which is pretty close to the max for this old guy.

I keep this up for about 3 minutes or so and then on an uphill, reality sets in.  My body “riggs-up”.  I’m dead in the water.  I have 3 minutes to go and I’m out of gas.  I hear a couple of people coming up on me and I refuse to turn and look.  They both pass me but neither is Spencer.  I can’t believe it but soon I hit the 5th and final turnaround.

As I make the right turn, I glance over my right shoulder and sense that no one is within 10 yards of me.  I get a slight glimmer of hope.  I run for 5 seconds or so and turn and I don’t see anyone.  My god, I might be able to do this!  Five seconds later, I turn again, almost stumble in the rough grass and finally see Paul.  I know immediately, as I pass the mile 3 marker that he can’t catch me.  I cruise through and give a satisfied fist pump at the finish.

My run split is 25:26 for what I’m sure is a long run course.  Paul finishes 15 seconds later and we are both left to wonder what would have happened if he hadn’t lost 18 seconds in T2.  Only 5 guys break 20 minutes in the race OA (versus 60 at Smithfield) and I have a comparatively decent run.  Overall, I have the 172nd run split (69.2 %-tile) but most importantly, I’m 3rd in my AG (87.5 %-tile).  My total time for the race is 73:53, which is good enough for 64th OA (88.6 %-tile).  Here are the final standings in my AG:

1. Christofferson --------
2. Spencer + 0:15
3. Clarke + 5:06
4. Barr + 7:00
5. Crandell + 8:05

Observations

1. A great win for me with some important lessons.  Sometimes, my bike will let me down, but all is not necessarily lost when that happens.  More importantly, I need to not give up on my run.  My run has been so mediocre for a while now that I just assume that I will be slow.  Hopefully, I can remember this race the next time things are tough in the run.
2. My swim appears to be in pretty decent shape.  I think a month of hard work will get it to where I would expect it to be.
3. I’m not going to panic about my poor bike.  When you have “C” races like this you can have days like this from time to time.  I have 1 or 2 every year.  Still, I’ve underinvested in my bike heretofore and I plan on addressing that, especially over the next 10 days.
4. I’m not sure where exactly my run is.  I know I’m faster than 25 minutes in the 5k.  Perhaps I’m not as fast as I was last race, with my 22-minute effort.  It was hot today, so I’m sure that played a factor.  Comparatively, both of the runs were right at the 70th percentile, so we’ll see.  I do know this; it would be great to get faster on the run.
5. A win is win.  I’ve had two close ones to start the season.  Part of me thinks, with the new AG and all, I should be winning by more.  This is of-course negative thinking.  I was fortunate to beat two very strong competitors in these first two races and I should feel good about it.  If Spencer hadn’t been in the race then I would have won by over 5 minutes and I’d be complaining about a weak field.  I think I’ll let this line of thought go and revel in what was ultimately a very satisfying win!