Lake George Triathlon - TriathlonOlympic

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Lake George, New York
United States
68F / 20C
Total Time = 2h 49m 10s
Overall Rank = 178/435
Age Group = 45-49
Age Group Rank = 20/29
Pre-race routine:

Woke up at 3:45 ate my usual breakfast of oatmeal and coffee. Nibbled on some wheat thins on my 45 minute drive up to the race sight. Arrived nice and early to avoid being rushed and took my time registering, body marking and transition set up.
Event warmup:

No real warm up other than light stretching and my traditional 5 minute swim warm up.
  • 34m 26s
  • 1640 yards
  • 02m 06s / 100 yards

Didn't have any real difficulty at the start of the swim as far as contact goes. There were a lot of people around me but I was actually surprised at the amount of open water I had at times. I had a difficult time sighting because the first two buoys had drifted in and you had to rely on seeing the furthest turn around buoys. I had a hard time seeing those so I just tried to keep other swimmers on each side of me. There were a couple of times were other swimmers took a diagonal line and I had to stop to avoid crashing into them. I had a fairly good line going out and made a good turn around but started drifting way to the right on the return leg. My sighting was bad probably because we were pretty far out and I couldn't see much. I tried to rely on seeing other swimmers but at a couple of different moments I couldn't see anybody off to my right so I began to question how straight I was actually swimming. Once I got myself corrected I focused on just swimming a good bi-lateral breathing stroke until I was close enough to shore.
What would you do differently?:

This wasn't my best swim and I know I could do better. I was confused about where I was a lot of the times and felt like my poor sighting ability slowed me down. I also thought the swim itself felt like it was much longer then the .9 miles but I could be wrong.
Transition 1
  • 02m 17s

Not a bad T1 for me. I felt like my wetsuit got stuck a little bit but nothing too terrible.
What would you do differently?:

  • 1h 17m 8s
  • 24.85 miles
  • 19.33 mile/hr

Felt like the bike went pretty well for me. I went hard and within my limits. I stayed in the aero bars for most of the way and never felt uncomfortable. My hill climbing was good and I felt like I kept a hard steady effort throughout.
What would you do differently?:

Transition 2
  • 00m 48s

A good transition for me. I don't do a flying dismount nor do I have the desire to do so. This is about the best I can do in T2.
What would you do differently?:

  • 54m 31s
  • 6.21 miles
  • 08m 47s  min/mile

It always is a struggle for me to run off the bike for the first mile especially. In this race it was uphill almost immediately so it was a bit of a struggle. All and all I felt like my run went ok based on what I have been able to accomplish in training. The second loop was a little better then my first and I had my strongest pace during the last full mile of the race and I managed to safe enough for the final kick. I only walked one of the aid stations the rest I hit each one on the run and took some Heed at every chance I could get. The last aid station I decided I would go passed without drinking instead I took some cold water and dumped it down my neck. That really gave me a nice boost for the final kick home!
What would you do differently?:

The run is a major weakness for me. It may be my biggest. I need to work on improving my speed during my training sessions and I need to do more brick workouts.
Post race
Warm down:

Met my family at the finish line and enjoyed the wonderful spread of food. Pizza, chocolate milk, cookies and protein smoothies. The food was awesome and it totally hit the spot! Cooled down under the Saratoga Tri Club tent. It felt great to sit in the shade!

What limited your ability to perform faster:

Lack of targeted training. This was the last triathlon of the season for me. I met my goal of finishing each one without injury and at a pace that I am comfortable with. As I move up in distance I need to become better at training. I feel like I don't know what I am doing when it comes to training. I am good at never missing a workout but I don't feel that I always hit the intensity I need to improve my results. I think the best thing that I can do at this point to improve is to work with a good coach. I am exploring that option for 2012.

Event comments:

This really was an outstanding race. I feel so fortunate to have tremendous racing opportunity within driving distance to my home. This race ranks right up there with some of the best ones that I have done. The scenery is beautiful here and Lake George is probably the prettiest lake in the entire country. I highly recommend this race to anyone and I most definitely will be back next year most likely doing the Big George 1/2 Iron race!

Profile Album

Last updated: 2011-09-04 12:00 AM
00:34:26 | 1640 yards | 02m 06s / 100yards
Age Group: 24/29
Overall: 236/435
Performance: Below average
Suit: Xterra Vortex 3
Course: Straight out and back.
Start type: Wade Plus: Waves
Water temp: 66F / 19C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Good
Time: 02:17
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:17:08 | 24.85 miles | 19.33 mile/hr
Age Group: 17/29
Overall: 164/435
Performance: Average
Avg HR 166 Max HR 183
Wind: None
Course: Loop course featuring some hill climbing but nothing too difficult. Part of the race was on a narrow bike path which I really didn't like too much. I felt like I had to go cautiously through this section to avoid crashing with other riders. Not really a show stopper or an excuse just an area where I really held back. The rest of the course had some fast downhill sections and finished with some difficult rollers over the last 5 miles or so.
Road: Rough Dry Cadence: 77
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:48
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:54:31 | 06.21 miles | 08m 47s  min/mile
Age Group: 20/29
Overall: 219/435
Performance: Below average
AVG HR 168 Max HR 187 Best pace was the last mile at 8:23.
Course: Hilly two loop course
Keeping cool Good Drinking Just right
Post race
Weight change: %0
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5