YMCA Lakewood Valley Triathlon - TriathlonSprint


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Whitesville, Kentucky
United States
YMCA Lakewood Valley Triathlon
75F / 24C
Sunny
 		Total Time = 1h 34m 21s
Overall Rank = 48/189
Age Group = 40-44
Age Group Rank = 9/20
Pre-race routine:

register/set up transition--had to check in helmet and bike. Pre-race hydration and nutrition.
Event warmup:

walking + short swim
Swim
  • 20m 29s
  • 875 yards
  • 02m 20s / 100 yards
Comments:

A good experience to swim this distance--I was hesitant to push the pace for fear of over extending myself. I pushed harder the second half of the swim. I need to improve my times a great deal and I expect this to take some off-season conditioning.
What would you do differently?:

more OWS, off season focus on swimming
Transition 1
  • 02m 25s
Comments:

long jog up a hill to T1
What would you do differently?:

nothing
Bike
  • 43m 36s
  • 15 miles
  • 20.64 mile/hr
Comments:

20th of 189 on the bike but I didn't leave much for the run.
What would you do differently?:

Back off the last mile or 2.
Transition 2
  • 00m 51s
Comments:

The timing was included with the run time so I can only guess???
What would you do differently?:

Back off the last mile on the bike.
Run
  • 27m
  • 3 miles
  • 09m  min/mile
Comments:

I was hanging on for the first 2 miles. My legs were heavy and I felt like I was barely moving. I recovered a bit on the last mile and sprinted at the finish. This race took a lot out of me.
What would you do differently?:

Back off the bike pace and do more bike/run brick work. Dedicated run training this winter.
Post race
Warm down:

walking/hydration

What limited your ability to perform faster:

The swim and run. I need to reduce my body weight (5'10"-187 lbs). I would like to race at 175-180 lbs. I intend to focus on running and swimming this off-season instead of training my strength (biking).

Event comments:

Well done event. I am starting to learn what type of course suits my ability and I feel like a longer bike course combined with a shorter swim is to my advantage. The large rocks on the 1st 1.5 miles of the run could have been a concern for some racers. Overall the swim is the best feature of this course.


Profile Album


Last updated: 2009-01-04 12:00 AM
Swimming
00:20:29 | 875 yards | 02m 20s / 100yards
Age Group: 0/20
Overall: 107/189
Performance: Average
Suit: tri shorts
Course: Triangular out and back with 2 buoys to round. My longest swim to date, the distance was accurate. This is a very clean lake and a good swim.
Start type: Wade Plus:
Water temp: 82F / 28C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 02:25
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:43:36 | 15 miles | 20.64 mile/hr
Age Group: 0/20
Overall: 20/189
Performance: Good
I rode hard. Maybe too hard. Hilly course, I pushed my limits.
Wind: Little
Course: Out and back. Rolling hills.
Road: Rough Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Just right
T2
Time: 00:51
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Below average
Shoe and helmet removal Average
Running
00:27:00 | 03 miles | 09m  min/mile
Age Group: 0/20
Overall: 93/189
Performance: Below average
I am estimating the run time.
Course: rolling hills with rock and paved path
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Ok
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