Patriot Triathlon - TriathlonSprint


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Rio Rancho, New Mexico
United States
http://www.fitfundamentals.com/
63F / 17C
Overcast
 		Total Time = 1h 20m 16s
Overall Rank = 58/181
Age Group = 40-44
Age Group Rank = 8/30
Pre-race routine:

woke up at hotel, had cold coffee, Ensure, showered, got stuff together, drove over to event...set up transition area, got body marked, got chip...
Event warmup:

rode bicycle to get shoes onto pedals, jogged, waved my arms in lieu of swimming...had a GU 5 min before swim...
Swim
  • 07m 58s
  • 400 yards
  • 01m 59s / 100 yards
Comments:

first time to break 8:00 for a 400 yd event...my next goal is to break 7:00...passed one person and passed by none...
What would you do differently?:

better breathing...
Transition 1
  • 01m 5s
Comments:

fastest T1 in my age group...
What would you do differently?:

not much...
Bike
  • 44m 36s
  • 14 miles
  • 18.83 mile/hr
Comments:

still need to get more speed on the bike...will plan on doing more tempo work and HIIT work...
What would you do differently?:

not much except for what I noted above...
Transition 2
  • 00m 56s
Comments:

had a bit of trouble with the tongue of my right shoe which took about 15 sec to deal with...4th in my age group for T2...
What would you do differently?:

have my shoes better prepared...
Run
  • 25m 44s
  • 3.11 miles
  • 08m 16s  min/mile
Comments:

with a good sized hill so early in the run I simply had a hard time getting into a good rhythm...
What would you do differently?:

do more hill work...
Post race
Warm down:

walked, drank, ate, showered, found the girls, waited for Ricardo and Sarah...

What limited your ability to perform faster:

those damned hills...just gotta do more speedwork in all three disciplines...

Event comments:

my two beefs were the traffic control when turning left AND merging with traffic towards the end of bike course AND the announcement by race director that people could cut in line if they felt they could swim faster (this was a seeded start)...




Last updated: 2009-08-02 12:00 AM
Swimming
00:07:58 | 400 yards | 01m 59s / 100yards
Age Group: 15/30
Overall: 0/181
Performance: Good
apparently the first 100 yds was in about 1:33...
Suit:
Course: serpentine in a 25 yd pool...
Start type: Inside Pool Plus:
Water temp: 78F / 26C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:05
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:44:36 | 14 miles | 18.83 mile/hr
Age Group: 9/30
Overall: 0/181
Performance: Average
passed by one and passed many more...
Wind: Little
Course: lop course...there were some traffic issues esp. towards the end of this leg where we had to turn left and merge with traffic...this could have been a disaster and I am sure it affected some of the riders' times...a VERY hilly ride...many rolling hills...
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:56
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
Running
00:25:44 | 03.11 miles | 08m 16s  min/mile
Age Group: 8/30
Overall: 0/181
Performance: Average
passed more than passed me...
Course: a hilly, sandy run...some was on pavement...
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4