Tri for Life - TriathlonSprint


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Landisvile, Pennsylvania
United States
Hempfield Area Recreation Commission
60F / 16C
Overcast
 		Total Time = 1h 16m 5s
Overall Rank = 16/165
Age Group = 40-49
Age Group Rank = 2/33
Pre-race routine:

Drove up morning of. up at 5:00am and 1 hr drive. OJ, coffee and bagel on drive up.
Event warmup:

Set up transition. 7 min run w/3 20 sec accelerations. Got bike and did about 10 mins going through all gears. Quick jump in pool and 100m wu
Swim
  • 05m 11s
  • 300 meters
  • 01m 44s / 100 meters
Comments:

First tri race pool swim. Had never had to duck under lane lines before. seemed to be OK. Goggles filled 1/2 way with water on start and I just figured that I would just deal with it. worked out. If it had been farther I probably would have fixed it.
Transition 1
  • 00m 58s
What would you do differently?:

Work on jumping on bike and pre clipping shoes.
Bike
  • 47m 29s
  • 16 miles
  • 20.22 mile/hr
Comments:

First time on my bike outside since May '07!!!felt good and the bike handled well. Small clicking noise, I think from bottom bracket. Spent much of the time in aero, better than expected. Passed 3 horse & buggies during race. got passed by 3 and passed 4.
What would you do differently?:

Need a bit more work on Tempo training.
Transition 2
  • 00m 58s
Comments:

Bike shoe came un-clipped when I got off bike and had to go pick it up, wasted time. Putting running shoes on, both calfs cramped up horribly! Wore racing flats that I hadn't in 3 years and was hard getting them on, should have used regular running shoes. didn't benifit me much
What would you do differently?:

Wear regular shoes. Work on transitions!!!
Run
  • 21m 29s
  • 3.1 miles
  • 06m 56s  min/mile
Comments:

Generally good run. took about 1/2 mile for the cramp in my calf to subside. Breathing was very quick. As fast as I have ever run off the bike. Works out to about 22 min 5K, only 1:10 slower than fastest stand alone 5K time. (7/06)
What would you do differently?:

Need more Tempo work!
Post race
What limited your ability to perform faster:

Specificity in my training. Need more work at higher HR.

Event comments:

Nice race in pretty area.




Last updated: 2009-04-11 12:00 AM
Swimming
00:05:11 | 300 meters | 01m 44s / 100meters
Age Group: 3/33
Overall: 23/165
Performance: Good
Suit:
Course: Pool swim. Swimmers went off at 10 sec intervals. up R side of lane then back down same lane, under lane line and back up. 6 lap pool
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:58
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:47:29 | 16 miles | 20.22 mile/hr
Age Group: 3/33
Overall: 19/165
Performance: Good
Wind: Little
Course: Winding through Amish country. some small hills but generally flat.
Road: Smooth Dry Cadence: 87
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Not enough
T2
Time: 00:58
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:21:29 | 03.1 miles | 06m 56s  min/mile
Age Group: 3/33
Overall: 20/165
Performance:
Ran at redline entire race. Breathing was difficult.
Course: Same as Bike. Relatively flat with minor up/down hills
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5]
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? No
Post race activities: Average
Race evaluation [1-5] 3