Smithfield Sprint Triathlon - TriathlonSprint

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Smithfield, Virginia
United States
60'sF / 0C
Total Time = 1h 24m 5s
Overall Rank = 227/
Age Group = 40-44
Age Group Rank = 18/19
Pre-race routine:

Arrived at 8:15a (race time was 11:45:45) and got marked and picked up chip. Set up transition area and talked to people. I went home about 9:30 and picked up my family, then returned to see the first several racers work transition to the bike. I spent some time in the car to get warm and returned to the race several times. I got in line for the swim about 15 minutes ahead of my time. Drank a full bottle of G2 and two bottles of water. Had 2 bananas and half a bacon bagel.
Event warmup:

Didn't do warm up because my race was almost two hours after warm-up time. Just did some stretching beforehand
  • 06m 25s
  • 328 yards
  • 01m 58s / 100 yards

Not too nervous or anxious. Kept calm. Pushed off the wall and had a little trouble breathing for the first half lap, then refocused and did fine. Out of the pool I was surprised at how weak my legs were, but I noticed that my kicking was more consistent than in practice.
What would you do differently?:

I'm happy with the swim and I think with more training I can pick up the pace and turn in a better time. As for performance, though, I'm pleased.
Transition 1
  • 01m 59s

It was cold coming out of the pool and into the open air, but I found my rack without a problem, no issues putting on my shoes. I had put bodyglide in the heels for easy on and off. I had a little trouble putting on my shirt because I was wet, but nothing major. Had some difficulty fastening my helmet, but not bad.
What would you do differently?:

I think I had set this one up pretty good, so apart from learning to leave my shoes in my pedals and putting them on on the ride, I think everything was fine.
  • 40m 33s
  • 10 miles
  • 14.80 mile/hr

Hard start with climb into the wind. Mostly headwinds for the first couple of miles. Average speeds were in low teens. Strong left turn at about mile 4 was uphill and into the wind. At mile 7, back onto main road with flat or downhill and a tailwind. Kept it between 19 and 23 all the way back.
What would you do differently?:

Apart from extra training on bike (I'd like to get a trainer this year) in preparation for the race, I'd like to be able to transition with shoes pre-clipped and knowing gears better. I'd also like aerobars. My big mistake on this leg was removing my feet from the shoes before the dismount line and one shoe dragged the road, and I couldn't pedal as far as I needed, so I coasted too far. That added several seconds to my time.
Transition 2
  • 01m 17s

Apart from my dismount issues concerning my shoes, my only real issue was that the two bikes on either side of my spot had racked their bikes and their wheels had both turned toward my spot, so I had trouble racking. Apart from that, I got my helmet off, socks on and shoes on without a problem. My legs were very heavy.
What would you do differently?:

I can't think of anything I would do differently regarding the transition, but for training, I will do more bricks.
  • 33m 51s
  • 3.11 miles
  • 10m 53s  min/mile

I was completely worn out by the run, but I didn't stop or walk. My wife said I was wobbly at the finish. I felt exhausted, but I didn't collapse. I was moving slow, but I didn't slow down except on the hill, and in the downhill portion of the run I kept a steady pace and control or I could have easily fallen.
What would you do differently?:

Nothing during the run except maybe a fuel belt or camelbak (I didn't wear mine today). Everything else came down to training.
Post race
Warm down:

Oops. Didn't warm down. Just stood around talking to my family and waiting for them to post race results.

What limited your ability to perform faster:

More consistent training and more intensive speed work. Endurance was fine, but speed was difficult. If I do more intervals I should see some progress. Mentally I think I was ready. I was confident I could finish and that was my main goal. My secondary goal was to break 1:30:00, which I also did. Now that I have done one race and know what my body feels like during and after I can push harder in training. I've also seen how far down the placing I am and that serves as a great motivator.

Event comments:

I'm glad this was my first race. It was well-organized and laid out, the course was good, and the volunteers were great. I plan to do it next year.

Last updated: 2009-04-04 12:00 AM
00:06:25 | 328 yards | 01m 58s / 100yards
Age Group: 11/19
Overall: 164/
Performance: Good
Good steady swim for me. Passed 4 people in the six lanes. I didn't check my HR, but I felt good and kept decent form I think.
Suit: tri shorts
Course: 6 lanes, 25m each, circle swim, then under the ropes to next lane.
Start type: Inside Pool Plus:
Water temp: 83F / 28C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:59
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:40:33 | 10 miles | 14.80 mile/hr
Age Group: 18/19
Overall: 229/
Performance: Below average
Bike is my weakest leg due to limited training and I knew that going in, so I'm not surprised at my performance. Didn't monitor HR. Was passed effortlessly by 5-6 riders, didn't pass anyone except one rider who was stopped for mechanical issues.
Wind: Strong with gusts
Course: Strong headwind and mostly uphill for first part of the course. Some uphill and downhill and strong curves in middle section. Last 3 miles or so were downhill and flat with tailwind, crosswind, or no wind.
Road: Rough Dry Cadence:
Turns: Average Cornering: Below average
Gear changes: Below average Hills: Bad
Race pace: Comfortable Drinks: Not enough
Time: 01:17
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
00:33:51 | 03.11 miles | 10m 53s  min/mile
Age Group: 18/19
Overall: 226/
Performance: Average
I started off the running leg with my legs dragging, because I hadn't done enough brick training. I didn't monitor my HR on this leg, either, but I was concentrating on finishing.
Course: Semi-flat out and back through town. Uphill for about 1/4 mile. Little traffic, especially for the middle 1.5 miles. All paved except start and finish, which were grass.
Keeping cool Average Drinking Not enough
Post race
Weight change: %0
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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