The Kansas City Triathlon - TriathlonOlympic


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Lee's Summit, Missouri
United States
Heartland Sport Promotions
65F / 18C
Sunny
Total Time = 2h 18m 31s
Overall Rank = 26/229
Age Group = 35-39
Age Group Rank = 8/47
Pre-race routine:

No sleep at all. Came in from San Jose and could not fall asleep for the love of god. Ate pretzels at 0130am.
Out of bed at 0430. Ate 2 egg whites, 2 toast with jam, coffee, 1 hr before race had 1/2 clif bar. At least the food was correct.
Arrived late at the venue. Set up was rushed, inclomplete, chaotic, could not focus.
Event warmup:

Very rushed. 10min jog, few accelerations, bike 5min next to no warm up, swim the same. No focus. Thoughts everywhere but where they should be.
Swim
  • 25m 44s
  • 1640 yards
  • 01m 34s / 100 yards
Comments:

Where do I start here. Navigation extremely poor, I was all over the place, could not hold direction. Stroke was short.....Overall one of my worst swims with feeling of being exhausted, unable to focus on execution, drafting....
What would you do differently?:

More rest......
Transition 1
  • 00m
Comments:

I ripped the timing chip of my anlke while removing my wetsuit and did not realize that until back in T2.
Bike
  • 1h 05m
  • 24.85 miles
  • 22.94 mile/hr
Comments:

Not official race time, but of my Garmin as I dropped my chip in T1.
Unable to focus on execution, not ablt to mentaly extract effort out of myself. Plan was to restrain effort early to excersize patience and practice for upcoming HIM, second lap was supposed to be riden a little harder. Even though I remained in HR zone where I wanted to be the power was not there. Neither this restraint allowed me to run much better. Almost crashed in the first mile over the slick white road markings that were damp from rain.
Transition 2
  • 00m
Comments:

no official time, missing chip
Run
  • 45m 13s
  • 6.21 miles
  • 07m 17s  min/mile
Comments:

Even though I rode the bike below normal 40k TT effort, still did not have enough in the tank for a good run.
First 3mi avg pace even 7:05/mi, mi 4 cramp in both quads, stretched and walked a few seconds, collected myself to run 7:57, 7:17, 7:31 next 3 miles. Those are more like times I run after spending 80-90mi in the saddle.
What would you do differently?:

Don't know at this point. I think I need to rest.
Post race
Warm down:

None.

What limited your ability to perform faster:

My poor training planning and execution. Tired, no sleep, whatever execuses. I will need to sit down and asess the whole program if and after I survive 70.3 Kansas. This was a tune up race for that. If it goes like this one, I will be in for a very long time of reckonning with myself in heat, wind and hills. It will be just lovely.

Event comments:

Great event, excellent venue, well organized, well run.




Last updated: 2009-04-09 12:00 AM
Swimming
00:25:44 | 1640 yards | 01m 34s / 100yards
Age Group: 0/47
Overall: 15/229
Performance: Bad
Suit: Helix
Course: Longer than 1500m, rectangle
Start type: Deep Water Plus: Shot
Water temp: 72F / 22C Current: Low
200M Perf. Bad Remainder: Bad
Breathing: Bad Drafting: Bad
Waves: Below average Navigation: Bad
Rounding: Bad
T1
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
01:05:00 | 24.85 miles | 22.94 mile/hr
Age Group: 0/47
Overall: 0/229
Performance: Below average
avg HR 160, bottom of Z4
Wind: Some
Course: Rolling hills, technical, many sharp turns, part of course was damp
Road: Rough Dry Cadence: 103
Turns: Below average Cornering: Below average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal Average
Running
00:45:13 | 06.21 miles | 07m 17s  min/mile
Age Group: 0/47
Overall: 0/229
Performance: Bad
Course: flat to rolling, road and trail
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 1
Physical exertion [1-5] 2
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5