Castaic Lake Sprint Triathlon II - TriathlonSprint

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Castaic, California
United States
Running Wilde
75F / 24C
Total Time = 1h 07m 26s
Overall Rank = 93/270
Age Group = clydesdale
Age Group Rank = 4/12
Pre-race routine:

Did not get enough sleep , had breakfast , went to the bathroom 3 times and parked a half mile away and rode to the transition area
Parking fee is STEEP ... Thanks AAnold !
set up on the first rack nearest to the water and run start and got my number.
Event warmup:

Got into the warm lake water and relaxed
  • 06m 15s
  • 400 yards
  • 01m 34s / 100 yards

i was out of breath swim as per usual , just focused on exhaling a lot so i would take it more air . Also focused in my glide and form
and sighted well . The big yellow buoy was visible every time i looked .
I stayed out of the traffic by swimming on the right and swam straight to the buoy , made a left turn and up the beach , its a steep run up but i jogged the whole thing .

What would you do differently?:

the more races i do the more confortable i get .
Transition 1
  • 01m

i removed goggles as i ran up the beach , then shirt on , water on feet and step onto towel to clean up little rocks , glasses on, helmet on, spare tube and co2 into back pocket , put on bike gloves , gu into second pocket , socks and shoes on .
Then ride out of transition spot in first gear
What would you do differently?:

tape a gu to the bike and leave the bike gloves behind in the transition bag.
  • 29m 30s
  • 10 miles
  • 20.34 mile/hr

jumped onto the bike and rode uphill right out of transition in first gear , a few folks were having issues with bad gear choices and susbsequent chain failing off as they tried to downgear while grinding up the short hill. The course has plenty to offer , false flats , uneven pavement , sharp turns
a few climbs , overall a good course to do on a roadie. Passed many riding tri bikes
in what looked to me like very high gear .
Over the next two miles i caught my breath and just hammered until i reached the prison at the top of the climb , its not steep but it has curves so its hard to figure out how to pace yourself , here knowing the course is a huge advantage , passed many on the climb including 2 Clydesdale so i guessed i was in 2 or 3rd place at this point
i had to slow down so i could catch my breath in order to drink some of my water ,
What would you do differently?:

Get more sleep the night before , I misjudged one 90 turn at the beginning of the long downhill and approached from the wrong side so i had to break more than ideal and lost some time there.
Transition 2
  • 00m

Rode unclipped into transition and into the last rack passing a few runners
changed into run shoes and walked off with water and number belt and put it on as i was walking
Took my bike gloves off 1/2 mile before the end
What would you do differently?:

Ride without the gloves
  • 27m 46s
  • 3 miles
  • 09m 16s  min/mile

quick transition to the run and did the best i could to run faster , i was passed by no clydesdale but could not go faster and pass the one right in front of me .
I was around 2 mins faster than three weeks ago on the same course . My Biggest gain was in the run where i weight in 5 lbs lighter and dropped 2 mins or so off my time.
What would you do differently?:

I placed fourth this week and despite my faster time there were 3 faster guys out there . Good motivation to keep training .
Post race
Warm down:

Walked and poured water on my head , went back to transition , changed and went back to watch the awards . Most in our club placed and picked up medals
One lady finished 2nd overall in the ladies with a smoking 57 minute time.

What limited your ability to perform faster:

Biggest gain was in the run where i weight in 5 lbs lighter and dropped 2 mins or so off my time.

Total time Race 1 July 18th 69:47 Good for 1st place Clydesdale
August 8th 67:26 :) Good for 4th place

Event comments:

As always Castaic is a fun race , low key . Thanks to the Canyon HS XC students and coaches & LA sheriff for putting these races on .
And the use of the prison as a race venue . Unique ..

Profile Album

Last updated: 2009-07-06 12:00 AM
00:06:15 | 400 yards | 01m 34s / 100yards
Age Group: 0/12
Overall: 0/270
Performance: Average
Relax , relax and breathe .
Suit: are you kidding
Course: dead straight into a flat calm lake with 1 left turn 40 yards before the finish , Well marked by a huge yellow buoy They switched the waves today so i went third wave right after the ladies. Weather was also cooler which was nice and the water was clear and warm . I stayed in the water to calm down before my wave start.
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Average Remainder: Average
Breathing: Below average Drafting: Bad
Waves: Navigation: Good
Rounding: Good
Time: 01:00
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike: Yes
Getting up to speed:
00:29:30 | 10 miles | 20.34 mile/hr
Age Group: 0/12
Overall: 0/270
Performance: Good
Hr was probably 150-160 as i was breathing pretty hard on the flats and climbs and recovering on the descents
Wind: None
Course: The course has plenty to offer a short climb out of transition , some fast false flats , uneven pavement , sharp turns a few climbs , overall a good course to do on a roadie. Passed many riding tri bikes in what looked to me like very high gear . Roads are pretty bumpy overall , so the arms & butt took some pounding.
Road: Rough  Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:27:46 | 03 miles | 09m 16s  min/mile
Age Group: 0/12
Overall: 0/270
Performance: Good
Course: Out and back around the south side of the lake and return pass the finish line for a half mile out and back to make it 3 miles . All paved with many turns and small rises and descents which can be taxing on tired legs, Scenic and a nice course .
Keeping cool Drinking
Post race
Weight change: %-1
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5] 3
Good race? Yes
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4