Tri the Parks--MIstletoe State Park - TriathlonSprint


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Appling, Georgia
United States
Tri teh Parks
80F / 27C
Overcast
 		Total Time = 1h 11m 47s
Overall Rank = 39/307
Age Group = M40-44
Age Group Rank = 6/21
Pre-race routine:

Woke up at 4:15 after just about 4 hours sleep after gettingback late from Statesboro. Showered, ate PB and drak a diet coke. Loaded the car and headed to the race site.

I wasn't even planning on doing this race--at least not the whole thing--until a week ago. I was gonna swim on relay, but my team mates bailed so I decided to use it as a bit of a training day, since I'm still not allowed to run hard on my calf.

Goal: work the swim and bike, but take the run very slowly. I was a bit afraid of the hillieness of the course and how the uphills would strain my calf. I didn't need to reinjure it.
Event warmup:

Longish run warm up...almost 25 minutes over the forst cross country section and the last mile or so of the course. Then onto th ebike for a quick spin and then a little swim before the gun went off.
Swim
  • 10m 37s
  • 656 yards
  • 01m 37s / 100 yards
Comments:

Good swim. Had a couple of guys from my wave with me at the first buoy, but quickly left them in my dust. I started in the second wave, and seriously caught 2/3 of the wave in front of me, despite their 3 minute head start. Was first out of the water in my wave/AG by about 45 seconds.
What would you do differently?:

Have a stronger calf so I could really book it up the hill to T1.
Transition 1
  • 00m 39s
Comments:

Good T1...16th overall.
Bike
  • 33m 45s
  • 11.8 miles
  • 20.98 mile/hr
Comments:

Not a bad bike, really. The long run to and from the dismount line make my avg. speed look alot slower than it really was. My power data, though, shows that I could have gone a lot harder. BUt it was hard in spots, as the course was pretty technical and congested. Passed by no one in my AG.
What would you do differently?:

Redlined it.
Transition 2
  • 00m 43s
Comments:

Decent...had to sit down to put my shoes on.
Run
  • 26m 1s
  • 3.11 miles
  • 08m 22s  min/mile
Comments:

So going slow was hard. Felt like I was barely moving forward, and wanted so badly to let it out, cause I was having a great race otherwise--leading my AG out of T2. Got passed a lot, but i was mostly OK with it until my firn Mark came loping past me about 1.5 miles in. I went with him for a while, but quickly decided that that wasn't a great idea, so I backed off a bit again. Frustrating, because he ended up 3rd in our AG.

But, I did what I was supposed to.
What would you do differently?:

Have a 100% right soleus.
Post race
Warm down:

Walked around for a while, waiting for my friends to finish. Then went for a swim.

What limited your ability to perform faster:

Soleus.

Event comments:

I could have easilly...easilly been 3 minutes faster on the run, which would have put me 2nd AG and in the top 20 overall. BUt, knowing my fitness is there despite not much running lately is pretty encouraging.


Profile Album


Last updated: 2008-07-28 12:00 AM
Swimming
00:10:37 | 656 yards | 01m 37s / 100yards
Age Group: 1/21
Overall: 10/307
Performance: Good
Includes steep 200 yard uphill run to T1. Probably around 9 minutes out of the water.
Suit:
Course: Counterclockwise polygon.
Start type: Wade Plus: Waves
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 00:39
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Average
Biking
00:33:45 | 11.8 miles | 20.98 mile/hr
Age Group: 7/21
Overall: 43/307
Performance:
Bike split includes 50 yards each way of running w/bike between chip mat at transition exit/entrance and the mount line. Actual riding time (according to Powertap) was 32:47--21.6mph. Need to add power data.
Wind: None
Course: Rolling with eight 90-degree turnsd two 180s.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Hills: Below average
Race pace: Drinks:
T2
Time: 00:43
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:26:01 | 03.11 miles | 08m 22s  min/mile
Age Group: 11/21
Overall: 111/307
Performance: Average
Mile 1 (including climb up ravine): 9:09 Mile 2: 8:22 Mile 3.1: 8:29 (7:43 pace)
Course: Half XC and half road, with one very steep trek out of a ravine.
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]