2 posts tagged “four states triathlon”
Sunday May 20th was the Four States TRI in Texarkana ...
Mike Riley and his crew did a super job with the race … This race has been growing each year … There were about 200 entries this year … I have done a lot of races … and I really can’t think of anything they could do to improve … except to Post directions to the race site online somewhere
The race features:
1) Friendly event personnel
2) Chip timing by the www.atomicracingsystems.com crew and they always do a great job
3) One turn on the swim course
4) Nearly closed to traffic bike course
5) Closed to traffic run course
6) Great American Flag lined finish chute
7) Great post-race Food & Drink
8) Awards (on time) & give away(s)
The race & the great weather provided an excellent time to visit with TRI friends that live outside of the area … and it was a great time to hang with training partners also …
Daniel Agnew tore up the course record … but Beau Theriot (from The Ride) made him earn it …
Now that Daniel is getting some coaching from Chris Hunt (Masters winner and 4th overall at this race), it is scary as to how good he can really be ...
2 guys age 60 finished ahead of me because they beat me by 2 minutes on the swim even though I was happy with my swim … Note: the water was a little murkey ... so I could not see the lane line
I was about a minute quicker with the wetsuit … but I gave some of that back when the zipper stuck after the swim …
My Ironman Distance Training Plan from www.cruciblefitness.com (and getting my weight under 160) helped my to my best time ever by 2 minutes on this course and a fast last mile on the run ... So I was happy with my results inspite of missing an award by a few seconds ...
BUT è I was still 4th in age group (even though in the top thirty over all) … I had to sprint in the long finish chute to try to hold onto 3rd position ... but as we neared the finish line ... I felt as if I could get a cramp in my right upper hamstring ... And in that delerious moment ... I was able to focus and think rationally that I had a 56 mile training ride after the race and a lot of important Ironman training in the coming days/weeks ... so I backed off to avoid injury ... still very happy with my improvement in this race .... without doing Sprint specific TRI training ...
2nd 3rd & 4th in my age group were separated by a total of 20 seconds … Tic – Toc – Tic – Toc …
Even though my transitions for this race had a few problems … my T1 + T2 time was 3rd overall (I took a couple of seconds to start my power meter & at T2 I grabbed my Garmin and I had to mess around getting it turned on because of poor planning and not already having it on before the race started) …
I raced my TREK Madone, since I had not had time to get race ready on LUCY yet. I felt a little down on power on the bike (possibly due to weight loss program & current Ironman training) so I tried to hold it steady instead of pushing too hard and ended up 13th overall on the bike (just under 23mph) but the restraint on the bike probably helped my run (along with the light weight) … I ran the first mile too slow because I was catching people that I usually never pass on the run so I held back for a while …
Run Mile splits were 7:38, 7:15, & 6:52 (one if not the fastest last miles I have ever ran at the end of a TRI)
Photos can be found on my photo site in the set titled (click on the link to the right)è 2007 Four States TRI
Results websites è
4 States TRI overall http://www.doitsports.com/newresults3/client/84847_199530_2007.txt
4 States TRI agegrp http://www.doitsports.com/newresults3/client/84847_199529_2007.txt
After the award festivities concluded I drove back to Arkadelphia and rode the De Gray ½ bike course (56 miles) and then went home
Danger ... Danger Will Robinson !!!!!! ...
Only True TRI - Geeks need look any further ... NOTE: danger of information overload exists ...
= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =
…
Below are the stats from my power meter for the 4 States TRI & the following 56 mile DeGray ride
Entire workout (253 watts):
Duration: 34:22
Work: 504 kJ
TSS: 55.2 (intensity factor 0.982)
Norm Power: 253
VI: 1.04
Distance: 12.838 mi
Elevation Gain: 197 ft
Elevation Loss: 200 ft
Grade: 0.0 % (0 ft)
Max Avg
Power: 483 244 watts
Heart rate: 150 145 bpm
Cadence: 104 82 rpm
Speed: 34 22.7 mph
DeGray ½ Bike course after the Four States Race è the 1st & last 8 mile nasty bumpy section is continually getting worse … needs new pavement bad … rode the last 8 bumpy miles easy which brought speed & power for the ride down a little …
OVERALL this was a great training ride ... obviously having raced hard 4 hours earlier and then hanging out and then coming back for this ride ... slowed the effort. This was also my 1st time on LUCY on a course with twisty downhill sections and there were some trafficy section that I was a little tentative on ...
Note: my distance was measured from the entrance to the parking lot … so it was a tiny bit short
Entire workout (208 watts Normal Power):
Duration: (2:53:30)
TSS: 188.9 (intensity factor 0.808)
Norm Power: 208
VI: 1.09
Distance: 55.467 mi
Elevation Gain: 2388 ft
Elevation Loss: 2333 ft
Max Avg
Power: 516 191 watts
Heart rate: 141 128 bpm
Cadence: 116 79 rpm
Speed: 38.7 19.2 mph
Each interval below is a road segment between intersections for turns
Interval 2:
Duration: 25:26 (25:35)
Work: 327 kJ
TSS: 34.9 (intensity factor 0.907)
Norm Power: 234
VI: 1.09
Distance: 8.064 mi
Elevation Gain: 479 ft
Elevation Loss: 272 ft
Max Avg
Power: 463 214 watts
Heart rate: 138 130 bpm
Cadence: 106 81 rpm
Speed: 34.3 19.0 mph
Interval 3:
Duration:
Work: 70 kJ
TSS: 8.4 (intensity factor 0.856)
Norm Power: 221
VI: 1.31
Distance: 2.445 mi
Elevation Gain: 118 ft
Elevation Loss: 312 ft
Grade: -1.5 % (-197 ft)
Max Avg
Power: 516 168 watts
Heart rate: 138 126 bpm
Cadence: 100 76 rpm
Speed: 38.7 21.3 mph
Interval 4:
Duration:
Work: 88 kJ
TSS: 8.3 (intensity factor 0.841)
Norm Power: 217
VI: 1.04
Distance: 2.492 mi
Elevation Gain: 79 ft
Elevation Loss: 62 ft
Grade: 0.1 % (16 ft)
Max Avg
Power: 331 208 watts
Heart rate: 136 129 bpm
Cadence: 98 81 rpm
Speed: 29.5 21.3 mph
Interval 5:
Duration: 27:16
Work: 334 kJ
TSS: 31.5 (intensity factor 0.833)
Norm Power: 215
VI: 1.05
Distance: 9.918 mi
Elevation Gain: 305 ft
Elevation Loss: 551 ft
Grade: -0.5 % (-243 ft)
Max Avg
Power: 407 204 watts
Heart rate: 139 131 bpm
Cadence: 106 82 rpm
Speed: 32.2 21.8 mph
Interval 6:
Duration:
Work: 32 kJ
TSS: 3.3 (intensity factor 0.913)
Norm Power: n/a
VI: n/a
Distance: 0.834 mi
Elevation Gain: 16 ft
Elevation Loss: 7 ft
Grade: 0.2 % (10 ft)
Min Max Avg
Power: 364 223 watts
Heart rate: 129 137 134 bpm
Cadence: 56 83 76 rpm
Speed: 15.7 23.2 21.1 mph
Interval 7:
Duration: ()
Work: 134 kJ
TSS: 12.2 (intensity factor 0.819)
Norm Power: 211
VI: 1.03
Distance: 3.751 mi
Elevation Gain: 56 ft
Elevation Loss: 56 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 353 205 watts
Heart rate: 129 137 135 bpm
Cadence: 40 92 82 rpm
Speed: 5 25.2 20.7 mph
Interval 8:
Duration:
Work: 128 kJ
TSS: 11.2 (intensity factor 0.804)
Norm Power: 207
VI: 1.01
Distance: 3.666 mi
Elevation Gain: 52 ft
Elevation Loss: 30 ft
Grade: 0.1 % (20 ft)
Min Max Avg
Power: 126 287 205 watts
Heart rate: 104 137 131 bpm
Cadence: 29 96 84 rpm
Speed: 6.5 24.3 21.1 mph
Interval 9:
Duration:
Work: 30 kJ
TSS: 2.6 (intensity factor 0.806)
Norm Power: n/a
VI: n/a
Distance: 0.771 mi
Elevation Gain: 13 ft
Elevation Loss: 13 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 109 291 206 watts
Heart rate: 126 134 131 bpm
Cadence: 80 97 88 rpm
Speed: 17.4 20.7 19.3 mph
Interval 10:
Duration: 31:40 (32:54)
Work: 365 kJ
TSS: 32.1 (intensity factor 0.78)
Norm Power: 201
VI: 1.05
Distance: 9.894 mi
Elevation Gain: 538 ft
Elevation Loss: 279 ft
Grade: 0.5 % (259 ft)
Min Max Avg
Power: 378 192 watts
Heart rate: 106 138 129 bpm
Cadence: 28 101 78 rpm
Speed: 3.2 34.8 18.7 mph
Interval 11:
Duration:
Work: 86 kJ
TSS: 7.1 (intensity factor 0.74)
Norm Power: 191
VI: 1.03
Distance: 2.499 mi
Elevation Gain: 62 ft
Elevation Loss: 72 ft
Grade: -0.1 % (-10 ft)
Min Max Avg
Power: 312 185 watts
Heart rate: 123 132 129 bpm
Cadence: 57 93 79 rpm
Speed: 1.3 24.7 19.2 mph
Interval 12:
Duration:
Work: 124 kJ
TSS: 13.2 (intensity factor 0.855)
Norm Power: 220
VI: 1.16
Distance: 2.405 mi
Elevation Gain: 328 ft
Elevation Loss: 131 ft
Grade: 1.6 % (197 ft)
Min Max Avg
Power: 374 190 watts
Heart rate: 105 141 125 bpm
Cadence: 41 116 69 rpm
Speed: 4.7 30.6 13.3 mph
Interval 13:
Duration: 27:40
Work: 246 kJ
TSS: 19.3 (intensity factor 0.647)
Norm Power: 167
VI: 1.13
Distance: 8.221 mi
Elevation Gain: 269 ft
Elevation Loss: 509 ft
Grade: -0.5 % (-236 ft)
Min Max Avg
Power: 371 148 watts
Heart rate: 95 132 120 bpm
Cadence: 49 99 74 rpm
Speed: 5.2 36.7 17.8 mph
2003 4 States TRI
(Texarkana, TX)
6/24/2003 - 09:16
June 22, 2003 (my 50th Birthday)
Swim - 650 yd Bike - 13 miles Run - 3 miles (all closed course)
If you weren't there ... you need to put this race on your calendar for next year ... Great course, post race food/beverages, chip timing, & cash to the overall winners ...
Left LR at 4am with Kevin G ... and arrived at race site around 6:30 ... using some good directions from Bill C. and then went thru pre-race routine ...
There were many CATS members there ... and they gave me a birthday card (with added words of wit/wisom) that was very much appreciated.
Great day for a Triathlon ... weather, water, & course were great.
There was one swim wave and the transition area was setup well.
For a Birthday race, I had a good day ... with only CATS member Chris P. beating my transition time & only 4 guys were more than a few seconds faster than my bike time ... of course the swim was another thing ...
The bike was a challenging experience, I had one guy (not in my age group) that nearly sucked the rubber off my rear wheel for most of the bike course (following distance must be 3 bike lengths to avoid a "drafting" penalty) ... after persistently telling him that he was too close ... I tried speeding up and he hung on ... so I slowed to make him pass and while he could go 23-26mph while drafting ... I dropped him at the 1st bike turnaround by cornering fast ... but he mustered the energy to come back and grab my wheel ... but he would/could not go around ... after I forced him around me a couple of times ... I found that he could only go about 22mph without drafting ... so I just had to go on knowing that he was getting a free ride ... (Difficult to say how much ... but I assume that this affected my overall bike time and the beginning of my run)
In the end ... I was second in 50-54 (only because the fastest in that age was pulled up to the Masters 50+ award) ... My time was fast enough to have won my previous age group ... along with many others ... but would have only have been 4th in the 55-59 ... so go figure ...
Chip Timing Results can be found at http://brittonbikes.com/timing/results/4-states/4-states-results.html
On the return trip from Texarkana ... I met Emily and we rode the CATS 1/2 Ironman bike course ... (it was 93 degrees ... after racing I should have had more fluids and electrolytes on the 56 mile ride ... but I did finish ... and as usual learned some new things for future reference)
Bill Crow, David Wonn, & Krissa Torian
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Vox Tri Club Updated: Dec 30, 2009
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101 Things In 1001 Days Updated: May 15, 2009
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