Culpeper International Triathlon - TriathlonOlympic


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Culpeper, Virginia
United States
Set Up Events
87F / 31C
Sunny
Total Time = 3h 29m 2s
Overall Rank = 156/179
Age Group = Novice
Age Group Rank = 11/16
Pre-race routine:

Didn't really have one...I checked out transition and the course the day before. I got up early to make the 75 min drive to the race. I ate my normal training/race day breakfast. Had transition set up early. Was nervous as this was my first Olympic. I didn't do a couple hundred yds swim warmup and wish I had.
Event warmup:

A few jumping jacks and some running in place.
Swim
  • 50m 34s
  • 1640 yards
  • 03m 05s / 100 yards
Comments:

I finally decided to feel comfortable and actually swim in the last 400. It was my first open water race and from the mass start to the fear of going off course or having to rest, I did not do well. I did not stop, but used side stroke, a little breast and freestyle.
What would you do differently?:

Go out fast to get over the jitters and then work into a rhythm after catching my breath.
Transition 1
  • 02m 22s
Comments:

I took the time to sit down and catch my breath and dry my feet to put on socks. The run to the mount line was about 75 yds and had a steep grassy uphill to get to the asphalt. Slipping was a definite possibility. I was tired from taking so long in the swim, but felt pretty good about the transition and was really looking forward to the bike.
What would you do differently?:

Skip socks for the bike.
Bike
  • 1h 26m 37s
  • 24 miles
  • 16.62 mile/hr
Comments:

I jumped on the bike in great spirits...so happy to be done with the swim. It was a little overcast, so the heat wasn't a problem. There wasn't much wind. I was way behind, so I felt the need to push and pass. I was so far behind, though, that it was hard to guage how hard to ride. I picked up a few spots, dismounted cleanly, getting out of my shoes before the dismount line. Took one gel and 12 oz of water during the ride.
What would you do differently?:

Not much. Just need more training and need to use the downhills for some recovery.
Transition 2
  • 01m 34s
Comments:

Clean T2. Most of the time was spent running (you call that a run?) from dismount to the rack. Dead legs and long distance. Helmet off, visor on.
What would you do differently?:

practice running with bike in grass off the ride.
Run
  • 1h 07m 58s
  • 6.21 miles
  • 10m 56s  min/mile
Comments:

I think I bonked. I was planning on a 3 hour race total. I had no strength left in my quads a couple of times. The sun came out full force and was baking. I poured more water on my head than down my throat.
What would you do differently?:

More run training in the sun. Almost all of my runs were early morning when it was much cooler.
Perhaps take longer in T2 to get HR down. With 2 or 3 more mins there, I might have saved 7 in the run.
Post race
Warm down:

Stretched and tried not to puke. Could barely stand.

What limited your ability to perform faster:

Inadequate training.

Event comments:

I will do this race again next year.

The rest of the story? I found out later in the day that I actually had bronchitis. A full on lung infection...well....makes me a little less critical of my performance. I still was made very aware of some deficiencies in my training and a few spots of mental weakness.

I rated Mental effort at a 5, not meaning I managed it great, but that it took all the effort I could muster to keep it going.
Physical effort at 5 means I had nothing left. Given the bronchitis, it's no wonder.





Last updated: 2012-07-25 12:00 AM
Swimming
00:50:34 | 1640 yards | 03m 05s / 100yards
Age Group: 16/16
Overall: 175/179
Performance: Bad
Avg HR 146
Suit: Sugoi Tri Shorts and Tank Top
Course: One lap in lake
Start type: Wade Plus: Waves
Water temp: 87F / 31C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Bad
Waves: Navigation: Average
Rounding: Average
T1
Time: 02:22
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
01:26:37 | 24 miles | 16.62 mile/hr
Age Group: 8/16
Overall: 126/179
Performance: Average
Avg HR 154
Wind: Little
Course: Very hilly loop.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:34
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:07:58 | 06.21 miles | 10m 56s  min/mile
Age Group: 7/16
Overall: 142/179
Performance: Below average
Avg HR 160 - spent the whole run over LT. Couldn't get HR down.
Course: long hills, all asphalt, two loops. Good for keeping track of the competition.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4