pain in the Alleganies - Triathlon


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Salamanca, New York
United States
Score This
69F / 21C
Sunny
 		Total Time = 6h 10m 37s
Overall Rank = 46/89
Age Group = F 35-39
Age Group Rank = 1/2
Pre-race routine:

Woke up at 0400, ate vanilla Greek yogurt, 1/2 banana, handful of nuts, coffee, 1/2 blueberry bagel.
Event warmup:

Walk around transition, stretched, short bike ride to check bike.
Swim
  • 31m 52s
  • 2200 yards
  • 01m 27s / 100 yards
What would you do differently?:

Not much. I got off course slightly once. I would be more attentive to staying close to other athletes throughout the swim.
Transition 1
  • 05m 39s
Comments:

Long t times is a given for me. Blood sugar rating and insulin pump set up takes a few extra minutes. No worries. I accept it.
What would you do differently?:

Use the suit strippers on the beach.
Bike
  • 3h 13m 24s
  • 48 miles
  • 14.89 mile/hr
Comments:

First aid station was 14 miles into the bike. I ran out of water about 3miles from the aid station on loop two. I still had electrolyte /carb drink, but I wanted to drink water at that point. Wish water station was at mile 10.

Insulin strategy was 60% basal, ~25 g carb per 30 minutes. 1 salt stick pill every 30 minutes.
What would you do differently?:

Not much. Felt very comfortable on the hills, max grade ~7%. Was able to keep cadence around 80 for most of the climbs.
Transition 2
  • 05m 49s
Comments:

Again, blood sugar testing, pump setting adjustments. I'm happy.
What would you do differently?:

Nothing.
Run
  • 2h 13m 53s
  • 13.2 miles
  • 10m 08s  min/mile
Comments:

Definitely will need to slow down pace for IM.
What would you do differently?:

Figure out how to get calves feeling loose from the start of the run. Tight calves for three miles is my only complaint.
Post race
Warm down:

Walk around,

What limited your ability to perform faster:

My body weight, ~165 and overall fitness level. These are long term issues. I felt great on race day. I can't think of any major mistakes and my nutrition strategy kept me feeling strong all day.

Event comments:

Move water aid station from mile 14 to mile 10 on the bike. Disappointed that my age group podium pic did not get saved. Photographer made a mistake and my podium pic got lost. :(

Otherwise, no complaints.


Profile Album


Last updated: 2014-02-02 12:00 AM
Swimming
00:31:52 | 2200 yards | 01m 27s / 100yards
Age Group: 0/2
Overall: 0/89
Performance: Good
Felt strong from the start. I like being around other athletes. Mentally, the crowd does not bother me. I like to attempt to draft and sight off the caps of other athletes. I don't sight as well when I am alone swimming. I tried to get back into the crowd the few times I found myself away from groups.
Suit: Full sleeve Zoot
Course: Two loops. Exit water after loop one, 50 y run across the beach to re enter water for loop 2. Buoys on right side throughout.
Start type: Wade Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 05:39
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:13:24 | 48 miles | 14.89 mile/hr
Age Group: 0/2
Overall: 0/89
Performance: Good
Average HR, 140 >3500 feet of climb total.
Wind: Some
Course: Two loops, one large ascent, one large descent. Road conditions were terrible on this half of the course. Large pot holes, seems in pavement. Had to ride slower than I otherwise would have on ether descent due to poor road conditions. Second ascent and decent on the loop was new, smooth pavement. So much fun to ride.
Road: Potholes Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 05:49
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
02:13:53 | 13.2 miles | 10m 08s  min/mile
Age Group: 0/2
Overall: 0/89
Performance: Good
Average HR 143 Reduced insulin to 50% basal. ~25 g carb per 30 minutes. 1salt stick pill per 30 minutes. Started with the Run 1 mile, walk 1 minute strategy. My calves were soooo tight for first three miles, then loosened up nicely.
Course: Rolling hills throughout with a few short, steep climbs. Got to the point where I walked the aid stations and hills. Ran steady otherwise. Felt strong even when restarting my run after the walk.
Keeping cool Average 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: Average
Race evaluation [1-5] 4