South Riding Triathlon - TriathlonSprint


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South Riding, Virginia
United States
South Riding
70F / 21C
Sunny
 		Total Time = 1h 21m 21s
Overall Rank = 73/150
Age Group = 40-44
Age Group Rank = 14/33
Pre-race routine:

Got up at 5am, left at 5:30, set up transition area, ate 1/2 power bar
Event warmup:

Ran a couple hundred yards, stretched calves for a couple of minutes, swam 100+ yards (was about 30 minutes before my race time).
Swim
  • 07m 37s
  • 437 yards
  • 01m 44s / 100 yards
Comments:

pretty solid performance - solid enough to be winded, but not wiped out although it may have made T1 a little slow.
What would you do differently?:

nothing other then more training to make me less winded in T1 (and whatever slight speed improvement I can gain).
Transition 1
  • 03m 42s
Comments:

getting shoes in cleats wasn't great, but much better then Reston (and a better area to do this)
What would you do differently?:

not sure, was a little slower due to putting on heart rate monitor and GPS watch (30 sec?) but having that info was helpful during the rest of the race.
Bike
  • 37m 1s
  • 12 miles
  • 19.45 mile/hr
What would you do differently?:

Could have pushed a little harder, but was concerned about saving something for the run. Probably was the right pace, maybe just a little faster.
Transition 2
  • 01m 6s
What would you do differently?:

Pretty solid. Only issue was getting the feet out of shoes before I completely stopped so I could jump off moving bike.
Run
  • 32m 24s
  • 3.15 miles
  • 10m 17s  min/mile
Comments:

Did much better then before, but still stopped and walked a few times, although less times and shorter durations then last time. Pace was probably in the 9:30 range while running, but got to 10:30 due to walking. That was about a 3 minute difference.
listed Below Average, which is up from Bad in Reston. If I get to a no walking position, it would be average, with a roughly 9m pace or bette would be good.
What would you do differently?:

More training on running (and diet). Losing weight would help running.
Post race
Warm down:

None really

What limited your ability to perform faster:

Running - need more traning...


Profile Album


Last updated: 2008-09-07 12:00 AM
Swimming
00:07:37 | 437 yards | 01m 44s / 100yards
Age Group: 7/33
Overall: 28/150
Performance: Good
plus 50 yards or so to timing mat. Passed two people, but they did it right - I didn't have to pass at high speed and get gassed. They both stopped at the end of a lap and let me through.
Suit: Sugoui
Course: South Riding Pool on Unicorn Dr.
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:42
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Below average
Biking
00:37:01 | 12 miles | 19.45 mile/hr
Age Group: 7/33
Overall: 31/150
Performance: Good
Felt like a solid pace the entire race.
Wind: None
Course: Relatively flat with some short uphills and long gradual downhills. It had some straight aways but in the 2nd half, there were a lot of turns getting through the neighborhoods that probably slowed down a little.
Road: Smooth Dry Cadence: 81
Turns: Average Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:06
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:32:24 | 03.15 miles | 10m 17s  min/mile
Age Group: 26/33
Overall: 115/150
Performance: Below average
Course: Flat out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Good
Race evaluation [1-5] 5