Iowa's Best Dam Triathlon - Olympic Course - Triathlon


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Coralville Reservoir, Iowa
United States
Iowa's Best Dam Triathlon
80F / 27C
Sunny
 		Total Time = 2h 22m 38s
Overall Rank = 28/106
Age Group = M30-34
Age Group Rank = 2/5
Pre-race routine:

Definitely love these small local races, and loved the 9AM start time in particular. I rolled out of bed around 6AM and made the hour and a half drive down to Coralville, literally parked 30 ft. from the transition area (nice difference from Hyvee the week before)! Got packet pickup done, set up transition, and still had a lot of time to spare before the start. Went to the pre-race briefing on the beach and it's a good thing too, the swim course was kind of a complex shape.
Event warmup:

Non-wetsuit swim so hopped in the water and swam a little.
Swim
  • 29m 59s
  • 1640 yards
  • 01m 50s / 100 yards
Comments:

Another craptastic swim for me, but I barely swim at all so it's expected. I'll work on it more over the winter. It was very windy (20+mph) so there was a good chop on the water, and the non-wetsuit swim definitely hurts a weaker swimmer like me. Glad I at least got out of the water under 30 min.
What would you do differently?:

Train the swim, like at all...
Transition 1
  • 01m 21s
Comments:

Clean transition other than hitting lap one too many times on my watch so my bike and T2 were lumped together. The TA is long.
What would you do differently?:

Nothing
Bike
  • 1h 05m 12s
  • 24.1 miles
  • 22.18 mile/hr
Comments:

With the wind and the hills, I found this bike course to be very challenging. I didn't perform very well, I just couldn't seem to get going.
What would you do differently?:

Not sure, my training wasn't the best this year so probably just need to be riding more.
Transition 2
  • 00m 52s
Comments:

Nothing to see here, good transition
What would you do differently?:

Nothing
Run
  • 45m 16s
  • 6.21 miles
  • 07m 17s  min/mile
Comments:

It's sad how bad this went. The first hill out of transition I though I would have to walk, I could not get my heartrate down. Finally settled in a little but this was just not a good run for me. I did hang in there and pass a few people on the way back in to the finish line though.
What would you do differently?:

Train more
Post race
Warm down:

Walked around, had some pizza and cookies, got one of the last bottles of water, and waited around to collect my award.

What limited your ability to perform faster:

Lack of training, and I spent all day Saturday staining one of my decks, so my hamstrings were a little tight on race day.

Event comments:

Really enjoyed the race and venue, it's a good challenging course that I would love to do again when I'm better trained. Last tri of the year for me!


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Last updated: 2013-05-13 12:00 AM
Swimming
00:29:59 | 1640 yards | 01m 50s / 100yards
Age Group: 0/5
Overall: 72/106
Performance: Below average
Suit: Trisuit
Course: The race was a while ago so I'm not even going to try to describe it from memory, but it was weirdly shaped with 2 loops
Start type: Run Plus: Waves
Water temp: 79F / 26C Current: Medium
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Rounding: Average
T1
Time: 01:21
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:05:12 | 24.1 miles | 22.18 mile/hr
Age Group: 0/5
Overall: 14/106
Performance: Below average
Wind: Strong with gusts
Course: Multiple out and backs near the reservoir, surprisingly hilly with a number of steep, slow hills. Most steep downhills had turns at the bottom preventing you from bombing down them.
Road: Smooth Dry Cadence:
Turns: Below average Cornering: Below average
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Not enough
T2
Time: 00:52
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:45:16 | 06.21 miles | 07m 17s  min/mile
Age Group: 0/5
Overall: 26/106
Performance: Below average
Course: Out and back on roads and trails around the reservoir. Again fairly hilly.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? No
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