Concreteman 2013 - Triathlon


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Springfield, Missouri
United States
Ridge Runner Sports
70F / 21C
Sunny
Total Time = 1h 12m 42s
Overall Rank = 16/70
Age Group = M40 - 44
Age Group Rank = 2/10
Pre-race routine:

Ate too much the night before.

I had a banana and sipped Powerade before the race.
Event warmup:

none :(
Swim
  • 12m 6s
  • 500 yards
  • 02m 25s / 100 yards
Comments:

My worst competitve OWS. I had bad sighting; my form was bad; breathing was bad; my head was not into it; seem to be breathing harder and struggling more than usual. Very slow pace for me.

Need to do a warm-up swim and/or other warm ups.
What would you do differently?:

I need to work on my sighting; proper form; and breathing n OWS. More OWS practice. I need to stress myself during training in order to be better prepared.

Need to do a warm-up swim and/or other warm ups.
Transition 1
  • 00m 42s
Comments:

Transition was slow. I struggled to get my nutrion in the back of my tri suit. Lost about 10 to 15 seconds there.

Running and jumping on bike went well. I took awhile to get into my shoes fully; had problems with tongue of shoes. Need to work on getting up to and maintaining speed while getting into shoes. I also had a rubber band not break. Need to work on this.
What would you do differently?:

Nothing
Bike
  • 43m 29s
  • 13.8 miles
  • 18.94 mile/hr
Comments:

I was very pleased with this bike time; especially considering the amount of hills. I worked the up and downhills very well. I could not have pushed any harder. Doing weekly hill workouts really helped.

During the last 1/2 mile, I lowered my gear and spun my legs...I feel this helped my run.
What would you do differently?:

Not much
Transition 2
  • 00m 38s
Comments:

Overall, a pretty good transition. The only exception is I started running the run away. Probably lost 5 to 10 seconds there.
What would you do differently?:

Not much
Run
  • 15m 44s
  • 2.06 miles
  • 07m 24s  min/mile
Comments:

I was hoping for sub 8 min/mile; accomplished that. I felt strong at the end; indicating I could have pushed harder. Past an age grouper at the mile turnaround! That felt good!
What would you do differently?:

Push a bit harder
Post race
Warm down:

Didnt stretch; should have! Ate a lot of pancakes!

Event comments:

My first podium! 2nd in my age group! Granted, there were only 10 in my age group, but a podium none-the-less!


Profile Album


Last updated: 2013-07-29 12:00 AM
Swimming
00:12:06 | 500 yards | 02m 25s / 100yards
Age Group: 2/10
Overall: 21/70
Performance: Bad
Suit: None
Course: Triangular; buoys on right the whole time
Start type: Wade Plus:
Water temp: 85F / 29C Current: Medium
200M Perf. Bad Remainder: Bad
Breathing: Bad Drafting: Bad
Waves: Bad Navigation: Bad
Rounding: Bad
T1
Time: 00:42
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:43:29 | 13.8 miles | 18.94 mile/hr
Age Group: 3/10
Overall: 22/70
Performance: Good
Wind: Little
Course: 1 loop. I measured the course at 13.8 miles; much longer than the 12.5 as advertised. This is a very hilly course! One big hill at about mile 5.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:38
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
00:15:44 | 02.06 miles | 07m 24s  min/mile
Age Group: 2/10
Overall: 18/70
Performance: Good
Course: Straight out-and-back. 1 mile straight out; then back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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:
Race evaluation [1-5] 4