Folsom International Triathlon - TriathlonOlympic


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Folsom, California
United States
JA Productions
80F / 27C
Sunny
Total Time = 2h 42m 31s
Overall Rank = 148/344
Age Group = 30-39
Age Group Rank = 57/77
Pre-race routine:

I slept pretty poorly, and got only about 4 hours of fitful sleep. I got up at 4:15am. Did the morning stuff, ate an egg on an english muffin. And left the house at 4:50. Mary Beth was with me and getting up early for her is no picnic.
Event warmup:

I arrived at the race site at 5:15am. It was very dark and I hadn't brought a headlamp, but I did have my car flashlight. Once I had my transition area setup, I got body marked and then I did a quick 10 minute run. I got back cooled off and then got my bike stuff and did a quick 7 min ride. I got back finished setting up the bike, put rubber bands on the shoes. I hit the bathroom, visited with MB and then started getting the wetsuit on. I did a 5 minute warmup in Lake Natoma.
Swim
  • 24m 17s
  • 1500 meters
  • 01m 37s / 100 meters
Comments:

The start was very difficult, I think a better/longer warmup would have helped.
What would you do differently?:

Warmup longer before the swim. I missed and intermediate bouy when sighting and ended up going wide by 50ft or so.
Transition 1
  • 01m 31s
Comments:

When I pulled the bike off the rack I forgot to lift the rear wheel and the pedals spun. This broke the rubber bands and my shoes flopped around. This made it very difficult to get into them.
What would you do differently?:

Start putting my seat on the bar and not the handlebars. This will make it easier to keep the rear wheel off the ground backing up.
Bike
  • 1h 16m 59s
  • 24.85 miles
  • 19.37 mile/hr
Transition 2
  • 01m 7s
Comments:

I had to stop and start my cadence pod.
Run
  • 58m 35s
  • 6.21 miles
  • 09m 26s  min/mile
Comments:

I was pleased with this run. No walking at all, negative splits on the run.
What would you do differently?:

Get faster. :-)
Post race
Warm down:

Stretched and walked. I ate a banana and lots of water. I did not remember my recovery drink and my legs paid for it the next day.

What limited your ability to perform faster:

My bike was good, but I still think I can go faster.
My run was good, but I think I can push harder through out. My pace watch helped keep me from slowing down across the run, but I think I can set a more aggressive pace next time.

Event comments:

I loved the course, but thought JAProductions was unorganized.




Last updated: 2008-07-14 12:00 AM
Swimming
00:24:17 | 1500 meters | 01m 37s / 100meters
Age Group: 37/77
Overall: 77/344
Performance: Average
ahr 140, max 150
Suit: QR Wetsuit
Course: Lake Natoma, a damned river. Water from Folsom Lake release to this lake and then in the river. Course was a counter clock wise loop along the shore, across the lake back along the other shore, but not close, and then back towards the swim exit.
Start type: Deep Water Plus: Waves
Water temp: 66F / 19C Current:
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Below average
Rounding: Good
T1
Time: 01:31
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Bad
Biking
01:16:59 | 24.85 miles | 19.37 mile/hr
Age Group: 59/77
Overall: 77/344
Performance: Good
cadence 82, max 120 ahr 157, max 168
Wind: None
Course: A long gradual climb with some rollers on the way out ending in climbing a large hill twice, then heading back, with some rollers.
Road: Smooth Dry Cadence: 82
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:07
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:58:35 | 06.21 miles | 09m 26s  min/mile
Age Group: 57/77
Overall: 77/344
Performance: Good
ahr 163, max 175 my cadence monitor had it at 6.4 miles. avg pace 9:10
Course: Several small hills on this course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? No
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3