{"id":24,"date":"2013-07-15T01:03:37","date_gmt":"2013-07-15T01:03:37","guid":{"rendered":"http:\/\/www.racereportblog.com\/?p=24"},"modified":"2025-02-25T20:54:31","modified_gmt":"2025-02-25T20:54:31","slug":"nyc-triathlon-71413","status":"publish","type":"post","link":"https:\/\/racereportblog.com\/?p=24","title":{"rendered":"NYC Triathlon, 7\/14\/13"},"content":{"rendered":"<p>I was really pleased with my results at the NYC Triathlon yesterday, despite the 90 degree heat, 88% humidity and recovering from spraining my ankle 6 weeks earlier.\u00a0 I even managed to have fun (for most of it).<\/p>\n<figure id=\"attachment_66\" aria-describedby=\"caption-attachment-66\" style=\"width: 300px\" class=\"wp-caption alignnone\"><a href=\"http:\/\/www.racereportblog.com\/wp-content\/uploads\/2015\/03\/NYC-Tri.bike-past-GWB-7-14-131.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-66\" src=\"http:\/\/www.racereportblog.com\/wp-content\/uploads\/2015\/03\/NYC-Tri.bike-past-GWB-7-14-131-300x200.jpg\" alt=\"NYC Triathlon,  biking past the GW Bridge\" width=\"300\" height=\"200\" srcset=\"https:\/\/racereportblog.com\/wp-content\/uploads\/2015\/03\/NYC-Tri.bike-past-GWB-7-14-131-300x200.jpg 300w, https:\/\/racereportblog.com\/wp-content\/uploads\/2015\/03\/NYC-Tri.bike-past-GWB-7-14-131-1024x681.jpg 1024w, https:\/\/racereportblog.com\/wp-content\/uploads\/2015\/03\/NYC-Tri.bike-past-GWB-7-14-131-768x511.jpg 768w, https:\/\/racereportblog.com\/wp-content\/uploads\/2015\/03\/NYC-Tri.bike-past-GWB-7-14-131-1536x1022.jpg 1536w, https:\/\/racereportblog.com\/wp-content\/uploads\/2015\/03\/NYC-Tri.bike-past-GWB-7-14-131-2048x1362.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><figcaption id=\"caption-attachment-66\" class=\"wp-caption-text\">NYC Triathlon, biking past the GW Bridge<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>The swim was much better than expected.\u00a0 While waiting on shore started a new method:\u00a0 standing in place and doing a \u201ccha cha\u201d to feel the hip rotation. \u00a0Our wave started at around 7:45 a.m. \u2013 and the current, I was told, only gets better as the morning progresses. Jumped off the 4-foot high barge with 12-15 guys at a time \u2013 much less jockeying for position and scrambling over rubberized bodies than the mass starts at most races.\u00a0 I managed to start slow and calm \u2013 a huge victory.\u00a0 Swam a mile in only 18 minutes &#8211; but that was with current in the Hudson.\u00a0 (They say that a bag of Dorritos did the swim in 22 minutes.) Best part was realizing I was the only white swimcap, and passing silver swim caps, then greens, then pinks\u2026 !<\/p>\n<p>Crazy transition \u2013 running 1\/3 mile over pavement, barefoot, wetsuit dangling from waist down, to midway in park area.\u00a0 Was very ginger to protect that ankle, but still managed to run it.\u00a0 I was the second bike out of the rack, and none of the guys I had met pre-race were there yet.<\/p>\n<p>Frankly, I knew my run would suck, so I just poured everything I had into the bike.\u00a0 Never before did I appreciate that the West Side Drive has rolling hills.\u00a0 And pavement ties that make aero bars a cautious exercise.\u00a0 And the bike was much faster than I&#8217;ve ever done before &#8211; 25 miles in 1:12, a full 19 minutes faster than my best race (among my prior two Olympic-length races); moving up from an average of 19 mph to 20.5 mph.\u00a0 It\u2019s probably because I\u2019ve been training and now using aero bars clipped onto my roadbike.\u00a0 (Used them in last race, in May, but a cleat got stuck in the pedal at mile 18\u2026)<\/p>\n<p>But also, borrowed an aero helmet (thanks again, Bill Logan!), which at least forced me to stay tucked in or it would slow me down.\u00a0 Lastly, on the ride I realized that I could pour that second bottle of rocket fuel (I mean, sports drink) through the hole in the fabric covered top of the sippy cup (oh, THAT\u2019S what it\u2019s for!), and continue to keep the focus on the pavement ahead.<\/p>\n<p>Transition 2 could have been better \u2013 stopped too long to drink more, which I should have done towards the end of the ride.<\/p>\n<p>Surprisingly, the run didn&#8217;t hurt my ankle at all, but it was still painfully long because of heat, humidity and the fact that, after recovering from the ankle, I&#8217;ve only been running for one or two weeks.\u00a0 I was aiming not to start with my heart rate through the roof (the main thing Coach Debi told me to do) and I really was trying to pitter patter up the hill out of Riverside Park, but the first mile average was 160 bpm (sorry, Debi\u2026), and the last mile average was 180 \u2013 peaking at 189.\u00a0 (Um, am I lucky to be standing here?)\u00a0 Still, I was shooting for 9:30 or maybe 9 minute miles, and averaged 8:20 for the split and 8:40 by the end &#8211; 53 minutes and change.\u00a0 The last mile, I remembered the drill where I pretend there\u2019s a string coming from my core\/belly button, and it\u2019s pulling me forward.\u00a0 That was like a secret weapon to pull out of my arsenal.<\/p>\n<p>&nbsp;<\/p>\n<p>Overall: 2:31:44.\u00a0 15th out of 159 in my age group (&#8220;Old Men&#8221;), so by ONE place, I made my ridiculous, fantasy goal of being in the top 10%.\u00a0 Also, 442\/3411 overall, which is top 13%, and I am pretty damn happy about all that.\u00a0 I just wish the run had ended at mile 2\u2026\u00a0 Even assuming the with-current swim doesn\u2019t count at all (though I was probably \u201cfaster\u201d than in prior races), the much faster bike and the slower run came out to a 2 minute PR for Olympic distance (that is, over my prior two, in September \u201912 and May \u201813).<\/p>\n<p>&nbsp;<\/p>\n<p>Doggamn, I did the NYC Tri.\u00a0 And I gave myself over to being \u201cpatient\u201d (or at least, acting patient) with recovery from the sprain. (Thank you, Cousin Rob, for preaching the take it slow approach.) Why, two or three weeks ago I was running\/walking 1\u2019\/3\u2019!\u00a0 And last week, running\/walking\u00a0 3\u2019 \/ 0:30.\u00a0 I hadn\u2019t done more than 3 consecutive miles in the week before the race.\u00a0 But I did enough to avoid further injury.\u00a0 That\u2019s something to enjoy.<\/p>\n<p>&nbsp;<\/p>\n<p>Most of all, thanks to my stunning wife for putting up with me and for being at the Finish Line, I had a real person to look forward to reaching at the end of a grueling race.\u00a0 Plus, she signed up me for a Swedish Institute massage.\u00a0 That, 3 coconut waters (Zico was a sponsor) and two bottles of sports drink made recovery the best ever.\u00a0 I didn\u2019t even nap after the race.<\/p>\n<p>&nbsp;<\/p>\n<p>Next, my first Toughman Half (70.3) in early September.\u00a0 Hope I can get enough running in before then \u2013 and Croton on Hudson is very hilly\u2026<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I was really pleased with my results at the NYC Triathlon yesterday, despite the 90 degree heat, 88% humidity and recovering from spraining my ankle 6 weeks earlier.\u00a0 I even managed to have fun (for most of it). &nbsp; The swim was much better than expected.\u00a0 While waiting on shore started a new method:\u00a0 standing [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-24","post","type-post","status-publish","format-standard","hentry","category-2013-races"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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