Kinetic Sprint, Race #4 - TriathlonSprint

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Spotsylvania, Virginia
United States
Set-Up, Inc / Kinetic Endeavors, LLC
80F / 27C
Total Time = 1h 41m 24s
Overall Rank = 47/166
Age Group = 20-24
Age Group Rank = 2/11
Pre-race routine:

Choked down a Power Bar Endurance (vanilla crisp) for breakfast - gross. Small coffee and some Accelerade Orange flavor for the way down (again, kinda gross, I like the Lemon-Lime flavor better. Apparently they now make Lemonade flavor? I'll have to try.) Got there pretty early, checked in, got all info, etc. Got marked and set up transition area and got familiar with course, transition entrances and exits, and general rules of event.
Event warmup:

Swam in the lake (kinda cold, but I found it okay temperature wise).
  • 11m 59s
  • 820 yards
  • 01m 28s / 100 yards

My swim felt extremely sloppy - coming from a swimming background (pool), I am very used to a strong, powerful and SMOOTH stroke - this was none of that. I felt splashy, off-balance, and zig-zaggy. I had a great start - I was first of my wave after about 200 yds, but was passed by what looked like 5-6 other pink-capped swimmers before the end. I couldn't find my rhythm to get me through, and I desperately need to practice open water swimming before the next tri.
What would you do differently?:

Practice open water swimming. And lose the neoprene cap - that chin strap is awful!
Transition 1
  • 02m 52s

Hated the uphill battle out of T1. But I wasn't ever scrambling for any of my things - everything was out and visible and I believe T1 went just about as smoothly as it could have.
What would you do differently?:

More bodyglide - and apparently sunscreen that's rub-proof - the wetsuit rubbed all the SPF 30 (Neutrogena, so it's good stuff) sunscreen off my shoulders and arms, so I got a little red/pink on the bike.
  • 56m 6s
  • 18 miles
  • 19.25 mile/hr

Smooth rolling hills - mostly changing the (small?) gears either 1 or 2... for a couple of the bigger hills (still not too too bad) I changed the big gear... Tried standing on one of the hills rather than changing gears, but the change in muscle use was too much, my legs said "sit!" so I sat. I tried my best to keep the same strong comfortable cadence the whole time - even on downhills (scary!) I wouldn't let myself ever coast, just ramp up the gears and go faster, building speed. I felt good during the bike, although not super-powerful since I hadn't done much of any real training in this (does 3 spin classes at the Y count?) I passed Josh about 3/4 the way through (he says mile 13, so I'll believe him). I didn't feel bad at the end either, my legs felt strong, although I felt some slight muscle burn in my glutes.
What would you do differently?:

Transition 2
  • 01m 30s

I thought this was also good - very smooth (although it was a blur!) Hang bike up, take helmet off, sit down. Unstrap/take off shoes, put on running shoes, tie. Grab hat, race belt - put those on as I'm jogging out of transition. Then comes the hard part.
What would you do differently?:

Take energy bar, goo, beans, juice, espresso shots or krispy kreme doughnuts - anything to give my body more calories than it had. I'd run out of fuel at this point, although I hadn't realized it yet.
  • 29m 1s
  • 3.11 miles
  • 09m 20s  min/mile

During the run I felt hot (it was hot out) and I reeeeally needed more energy - my muscles just felt drained. They were only handing out water though, no Cytomax (although the race was sponsored by them... oh well). So I kept my jog/run pace almost the whole time - I did walk a couple times for about 20-30 yds each - once right out of T2, once around the turnaround while drinking water, and once about 3/4 of the way through... Just needed it and since it was my first triathlon I wasn't too concerned about my time, I was mostly worried about getting there in one piece, feeling good, and without further injuring my poor foot.
What would you do differently?:

(See T2 comments) I needed more energy/calories than I had. Also need to practice bricks, etc. Run more... have foot heal...
Post race
Warm down:

Walked around - felt a little lightheaded and like I'd throw up if I drank any more Accelerade. So I drank Gatorade and water... Got my legs into the lake water to cool off. Walked around more, after I was cooled down I sat. Ate a banana when we finally found them. Felt like I couldn't eat anything, my stomach was not happy. But I felt ok - just really tired.

What limited your ability to perform faster:

Lack of calories during the run segment. Also lack of full training program.

Event comments:

Note: "Overall" ranks are just women - they don't post the overall results for both men/women together.

Profile Album

Last updated: 2007-04-23 12:00 AM
00:11:59 | 820 yards | 01m 28s / 100yards
Age Group: 0/11
Overall: 0/166
Performance: Average
Suit: Full body wetsuit, neoprene cap
Course: Triangular-shaped course
Start type: Run Plus: Waves
Water temp: 56F / 13C Current: Low
200M Perf. Good Remainder: Average
Breathing: Below average Drafting: Below average
Waves: Navigation: Below average
Rounding: Average
Time: 02:52
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
00:56:06 | 18 miles | 19.25 mile/hr
Age Group: 2/11
Overall: 46/166
Performance: Average
Wind: Little
Course: Smooth rolling hills
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:30
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:29:01 | 03.11 miles | 09m 20s  min/mile
Age Group: 7/11
Overall: 77/166
Performance: Below average
Course: Pretty flat - if there was a hill, I didn't notice it (until the very end). I HATED the curlycue sidewalk bullsh*t that was there - what WAS that?!
Keeping cool Average Drinking Not enough
Post race
Weight change: %
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? No
Post race activities: Below average
Race evaluation [1-5] 4