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Cayuga Lake Triathlon - TriathlonSprint


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Trumansburg, NY
United States
Ithaca Triathlon Club
72F / 22C
Sunny
Total Time = 1h 52m 50s
Overall Rank = 143/172
Age Group = 40-45
Age Group Rank = 15/16
Pre-race routine:

Woke up at 4:45, ate a banana and a glass of oj. Drank a cup of joe on the drive there. Had the car packed, ready to go. 1:45 trip. Got a little lost on the drive. Got there a few minutes before 7. At the race: Walked around, sipped water, ate a clif bar, generally observed what other people were doing. 7:40 pre-race meeting, 9:00 start for the sprint. Laid out my transition area 3 different ways. I was fairly calm all things considered.
Event warmup:

Jogged a bit. Went in the water twice and swam 100 yards or so each time.
Swim
  • 23m 21s
  • 750 yards
  • 03m 07s / 100 yards
Comments:

86/102 - sex; 15/16 - group; I had no idea what to expect and knew this would be my toughest segment. I didn't expect it to be as hard as it was. Started in the back of my wave, waited a 10 count after the signal. I started much too fast and was winded after 100 yards. Did at least one third of the swim on my back. I had severe doubts during the first half and really thought I was gonna DNF. The psychological difference between the "out" and "back" portions was stark. Once I rounded the buoy, I was able to roll over and swim at a reasonable, maintainable pace. Found my rythm and just did it. Navigation was horrible, but it was a secondary priority at that point. My pace was +50% that of my "pool pace". This can and should be improved dramatically.
What would you do differently?:

Don't worry about the pack. Run my race and swim slowly at first. Find a maintainable rythm and pace. Get that locked in and then focus on improving form and possibly pace a little bit. Navigation: follow the pack at first. Once it's dispersed I should be in a groove and looking up every six strokes.
Transition 1
  • 04m 25s
Comments:

Wow was I slow on this transition! Three reasons; shell shock from the swim, I took forever to put on my singlet, lack of preparation and rehearsal.
What would you do differently?:

Rehearse this transition multiple times exactly as it will be done in a race. Doing it mentally is no substitute. Be able to do it by rote. Wear a tri-suit or other clothing that can be put on easily.
Bike
  • 56m 46s
  • 14.1 miles
  • 14.90 mile/hr
Comments:

90/102 - sex; 15/16 - group; The hills were challenging. I improved my rank overall and within my sex, so that's a good sign. I really have to work on my gear changes. It's not something I've paid enough attention to. My bike is a limiter, it wasn't made for this. The straight handlebars make staying in a more aeor position very fatiguing. My left clip also became loose in the last couple of miles which was annoying. Did one Gu about 5 miles in.
What would you do differently?:

I don't know what there was to be done differently given my bike and experience level. I believe I did this segment the best I could have at the time. I just need to improve my overall conditioning and skills on the bike by training smart and consistently. A better bike would help, but that will come in time. Took far too long getting my gel out of the singlet pocket, then putting the wrapper back. This cost me time. Find a way to be more efficient.
Transition 2
  • 00m 51s
Comments:

I wore my running shoes, so this could only go fairly well. I did go slow in the T area, but it was all new, I really had no idea what was what.
What would you do differently?:

Walk from my bike to the run exit a couple of times pre-race. I lost a little time finding the exit.
Run
  • 27m 27s
  • 3.1 miles
  • 08m 51s  min/mile
Comments:

66/102 - sex; 13/16 - group; My best segment. Improved my rank in every category. I'm pleased with the sub 9 min. mile. I was able to sprint at the end and finish relatively strong.
What would you do differently?:

Push it just a little more, not be quite so conservative. I had more in me and could have finished stronger. Bricks will be useful for this.
Post race
Warm down:

Walked, drank water, ate a bagel w/ PB, some orange quarters.

What limited your ability to perform faster:

Inexperience, sleep (5 hours is just not enough), bike (13 y.o. hybrid), I've been running less than a year, swimming and biking for 4 mos. Not focussing on nutrition as much as I could. Illness, vacation, and some inattention kept me from adhering to the training plan. I believe if I had adhered to it as written and tried harder to get open water training time in, I would have performed better.

Event comments:

It was my first one and I finished! I finished a triathlon. I learned alot, both about the sport and about myself. My goal was to simply finish, but my secondary goal was to do it in under 2:10, so I'm happy with my overall time. I didn't expect to have so many volunteers cheering the racers on, particularly on the run. That was cool. I recommend the race for anyone interested. I particularly liked that they had chiropractors available afterward.






Last updated: 2004-08-02 12:00 AM
Swimming
00:23:21 | 750 yards | 03m 07s / 100yards
Age Group: 15/16
Overall: 147/172
Performance: Bad
Suit: thigh length speedo
Course: out and back into the lake, around a buoy
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Average
Waves: Average Navigation: Bad
Rounding: Average
T1
Time: 04:25
Performance: Bad
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
00:56:46 | 14.1 miles | 14.90 mile/hr
Age Group: 11/16
Overall: 139/172
Performance: Average
Wind: Some
Course: Out and back up Rte 89 North along the lake. Mostly uphill until the turnaround. Started with a brutal 1.5 mile climb. Finished with a wonderful 1.5 mile drop.
Road: Smooth Dry Cadence:
Turns: Good Cornering:
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:51
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Below average
Shoe and helmet removal
Running
00:27:27 | 03.1 miles | 08m 51s  min/mile
Age Group: 13/16
Overall: 98/172
Performance: Average
Course: I liked this course. Out and back along the falls/river at the state park. Grass to gravel to grass. Really nice for my back. Like the bike segment, mostly uphill to the turnaround, then mostly downhill. The gravel got a little muddy but not too bad. The race/volunteers did a *great* job on this segment.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5

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2004-08-02 2:44 PM

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Champion
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Fairport, NY
Subject: Cayuga Lake Triathlon


2004-08-02 3:48 PM
in reply to: #42662

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Expert
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50010025
Torrington,CT
Subject: RE: Cayuga Lake Triathlon

Congratulations...the first of many!!!

Evelyn

2004-08-02 4:54 PM
in reply to: #42662

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Champion
13323
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Gold member
Subject: RE: Cayuga Lake Triathlon
great job on the first tri! 
2004-08-03 9:44 AM
in reply to: #42662

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Master
2346
200010010010025
Dayton, Minnesota
Bronze member
Subject: RE: Cayuga Lake Triathlon
Great job!! Congrats on your finish!

Kelly
2004-09-06 12:22 PM
in reply to: #42662

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Master
1946
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Bronze member
Subject: RE: Cayuga Lake Triathlon
Hey- Great Job!! Heading into your next one in 2 weeks- how do you feel ?
2004-09-06 4:20 PM
in reply to: #42662

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Champion
11641
50005000100050010025
Fairport, NY
Subject: RE: Cayuga Lake Triathlon
To tell you the truth, I'm apprehensive. I had a medical problem in August that required minor surgery and my training was pretty seriously curtailed. I'm still shooting for beating my previous times, I just don't think it's going to be very easy.

Which is why I'm putting down the laptop and getting out on my bike right now. Thanks for the kick in the pants!

Edited by marmadaddy 2004-09-06 4:21 PM


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