Revolution 3 Olympic Distance Triathlon - TriathlonOlympic


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Knoxville, Tennessee
United States
Revolution 3
46F / 8C
Sunny
 		Total Time = 8h 20m
Overall Rank = 157/375
Age Group = 45-49
Age Group Rank = 11/22
Pre-race routine:

Alarm went off at 5:00 AM, up to eat, WW muffin, PB and 1/2 banana. Took supplements and drank some heed. Walked over to the race site, got marked and set up transition. Afterwards, headed down to the dock with two friend in the race.
Hydration
Event warmup:

Light stretching. jumped around a bit - I was cold 45ish.
Swim
  • 23m 58s
  • 1500 meters
  • 01m 36s / 100 meters
Comments:

1st Open Water Swim. Can't see at all in water. Must sight constantley.
Rough, crowded start - took about 300 meters to get into a goo pace. Never could get into bilateral breathing. Got into a good grove about 1/2 a mile in and passed a few people and finished strong. Loved the wetsuit boost!
What would you do differently?:

Start in front of pack. Sprint out ahead of the pack.
Do long training swims sighting more.
Dump the bilateral breathing.
Transition 1
  • 03m 31s
Comments:

Got in and out of wetsuit good. I took too much time to debate if I should wear pullover and socks - it was cold. Baged them both. Too long getting shoes on. Fubled around with hydration stuff.
What would you do differently?:

Practive the transition - make it simple!
Bike
  • 1h 24m 22s
  • 25.42 miles
  • 18.08 mile/hr
Comments:

Road barefoot - no problem.
Challenging Hills - rough construction parts.
Great speed on down hill - at on point I looked down at watch and it said 31 then looked up and a speed limit sign said 30.. smiled, I was speeding on my bike :)
What would you do differently?:

Do more hill training.
Maybe take a little easier on the bike.
Transition 2
  • 02m 19s
Comments:

Should have brought Zoots - Ran barefoot no problem.
More hydration was needed.
Forgot number belt
What would you do differently?:

Keep it simple. Practice transitions.
Run
  • 55m 22s
  • 6.25 miles
  • 08m 52s  min/mile
Comments:

Did not drink enough on bike and in transition. Legs felt heavy.
Did not have enough in the tank to finish strong.
Did achieve under 9:00 avg mile split time.
What would you do differently?:

Practice negitive splits.
Practice running hydration and gel intake.
Train in Zoots.
Post race
Warm down:

A little stretching. Hydration. Then Supplament recovery.

What limited your ability to perform faster:

Poor hydration on bike. Better run training.

Event comments:

Very excited with the finished.
11th in dvision of 22 was great.
This was just a training/practice race for the HIM.


Profile Album


Last updated: 2010-05-03 12:00 AM
Swimming
00:23:58 | 1500 meters | 01m 36s / 100meters
Age Group: 7/22
Overall: 143/375
Performance: Good
HR 122 exiting water
Suit: Wetsuit
Course: Tennessee River. Murkey - about 1 ft visability. Swim upstream for about 1/4 mile around the bright orange buoy and then down stream along the shore line for about 3/4 of a mile.
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Bad Remainder: Good
Breathing: Below average Drafting: Average
Waves: Navigation:
Rounding: Good
T1
Time: 03:31
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:
Biking
01:24:22 | 25.42 miles | 18.08 mile/hr
Age Group: 10/22
Overall: 146/375
Performance: Good
Avg HR 139
Wind: Some
Course: University of Tenneessee Campus ride then out of town to rural area. Very hilly - 1,250 Elevation Bad construction road part. Mostly smooth.
Road: Smooth Dry Cadence: NA
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:19
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:55:22 | 06.25 miles | 08m 52s  min/mile
Age Group: 11/22
Overall: 157/375
Performance: Average
HR monitor went crazy??
Course: Pretty flat - silly stairs to greenway.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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