MMTC Logo MMTC Banner
140.6 Sponsors

Princeton Sports



The Ulman Cancer Fund for Young Adults

70 Point 3 Sponsors

24 Hours of Booty

Nutra Sport

Center for Integrated Manual Therapies

RipIt Events

Olympic Sponsors

Cara Zaller, Nutritionist

Melissa Decker, Keller Williams Realty


CB MultiSport Coaching

Spin 90+

Sprint Sponsors

Racine Multisport



Base Performance

Roka Sports

Race Result

Racer: Jeff Lopez
Race: Columbia Triathlon
Date: Sunday, May 22, 2011
Location: Columbia, MD
Race Type: Triathlon - International Distance
Age Group: Male 45 - 49
Time: 3:15:22
Overall Place: 1179 / 2400
Age Group Place: 860 / 1106
Comment: RR: Columbia Triathlon 2011- (Implementing The Big Plan)

Race Report:

This was my third season of Triathlon and my first race of the season as well as the first race after signing up with Ken Mierke and Mike Matney of Fitness Concepts. My original training plans were 6 days a week alternating, swim, bike, run, swim, bike, run with a rest day on Sundays. 6 hours a week total. Not much of a plan. After signing up with Fitness Concepts I was able to incorporate Heart Rate training, and Evolution Running techniques into my training. Mike and Ken set forth a logical, detailed and focused training methodology. As a result I felt confident at race time because of my preparation and the knowledge that my race and training strategy laid out for me was tested and proven.

The Race
My swim felt great. I wished I had a little more time in the water to warm up but everything got into a steady groove once the whistle was blown for my age-group. The bike went well also. One hitch was that my heart rate monitor blanked out in the water. So I just decided to race the bike portion by the feel of my heart rate and just went for it. I was probably in zone 3-4 for most of the race and hit zone 5a and 5b on the hills. Everything felt strong and controlled for me in comparison to my races last year. The run was not as good as I hoped for but wasn’t all that bad. The heat was getting to me at this point and the energy I expended during the bike portion had an effect on my running performance.
I spent sufficient time training on the Columbia course but the hills were sometimes a little too much for me and I had to walk up some of them. All things considered, I feel this was a successful race and it helped me prepare for Eagleman 2011.

Awesome Support!
Thanks to everyone at the tent for all their hard work. Having a place to chill before and after the race was great and may have helped me start and finish the race in such a relaxed state of mind. Thanks!

If you are new to the sport, as I am, I recommend that you talk to Mike or Ken at Fitness Concepts to get you started on a logical training plan that is designed especially for your individual fitness level.
If I started training with this plan three years ago I would probably be ready for my first IM at this point.

A final thanks from me to Mike and Ken.

Thanks for reading,

(The Nitty Gritty!)
Overall Place 1179
Overall Time 3:15:22
Gender Place 860
Athletes in Gender 1106
Division MALES AGES 45-49
Division Place 141
Athletes in Division 176
Swim Time 31:51
Swim Place 1114
Transition 1 Time 2:47
Transition 1 Place 476
Bike Time 1:26:37
Bike Pace 17.6
Bike Place 937
Transition 2 Time 2:29
Transition 2 Place 1195
Run Time 1:11:39
Run Place 1420
Run Pace 11:33