TriZou (formerly Merrill Lynch Race For Sight) - TriathlonSprint


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Columbia, Missouri
United States
Ultramax
57F / 14C
Overcast
Total Time = 1h 28m 32s
Overall Rank = 340/660
Age Group = Clydesdale 40+
Age Group Rank = 9/22
Pre-race routine:

3 scoops of preformance, a banana, and a 180 Energy drink. Got up around 5am, out the door @ 5:45.
Event warmup:

no warm-up, 1-at-a time swim start in pool (every 10 seconds) resulted in sitting/standing around pool for about 1:50 before getting in.
Swim
  • 08m 15s
  • 402 meters
  • 04s / 100 meters
Comments:

first time in a 50m pool, only swim training was in 25 yd pool @ the Y, so I was unsure what to expect. I did a time-trial @ the Y last week and swam 400 yds in 8:11, so I was expecting to go about 9 to 9:30 for this one. Felt really strong though and despite starting out the first 50m too fast (about :58), I was able to pretty much maintain near that pace the rest of the way.
What would you do differently?:

Swim with the proper group, otherwise I feel my swim was great for my level. Started swimming in December, so this was much better than I could have hoped for.
Transition 1
  • 04m 16s
Comments:

it's a LONG way from the pool to the transition area. The official time doesn't end the swim until you enter the transition area, but I timed it myself and got out of the pool in 8:15, so that's what I logged. Swam my ass off, not going to enter in 10:16. Took about 2 minutes to get to the transition area, and another 2:16 to get out on the bike. First time, obviously too slow.
What would you do differently?:

practice transitions, run with bike. Course didn't really have a good exit to get moving on bike, 90 degree turn on exit, so almost had to stop,mount, & go.
Bike
  • 48m 34s
  • 14 miles
  • 17.30 mile/hr
Comments:

Hills were tough. Felt great on the flat and slight incline sections, maintaining 21+mph the majority of the time with a cadence of 95. Didn't really press the downhills much, max speed was 30.5mph.
Pulled on a long-sleeve shirt for the bike, it was cool out, and was very comfortable during the ride with the longer sleeves.
What would you do differently?:

hills, hills, and more hills in training. Need to find a good place to train hills around here. Also push the downhill a little more, which I'll be able to do as I develop confidence on the bike and my handling gets better.
Transition 2
  • 01m 56s
Comments:

just too slow, too inexperienced in transition area.Get off, get in, and get out!!
My position was in the far corner from the run exit, and also pretty far from the bike entry/exit, so my transition times weren't helped by my location.
What would you do differently?:

practice transitions more. Easily lost 40 seconds here. Try and get a better location, but not sure how much better I could have gotten, areas were assigned by swim cap color (basically random), so had to be near where I was.
Run
  • 25m 30s
  • 3 miles
  • 08m 30s  min/mile
Comments:

legs felt wobbly after the rough hills on the bike. Took the first 3/4 mile at least to feel relatively normal, then felt fine. Could have pushed the pace more the 2nd mile, and probably the first as well. Had plenty left in the tank for a strong finish. I think an 8:10/mile pace was doable.
What would you do differently?:

need to add brick workouts in on a regular basis to get my body used to transitioning from bike to run. Push the pace, don't hold back out of fear of hitting the wall, it's only 3 miles. Think I lost a little confidence in my running after the wobbly start.
Post race
Warm down:

not much, had some water, walked around a bit, then packed up and headed home. Had some OJ and gatorade, and finally had some real food around 2 1/2 hours later.

What limited your ability to perform faster:

inexperience, lack of practice in certain areas (transitions, brick workouts). Lack of hill training on bike.

Event comments:

thought this was a well organized race, ran very well. Lots of volunteers, most of the biking was on busy streets, but volunteers did a great job at all intersections. Not much way around the slow swim start, tough to get close to 800 people through the pool.




Last updated: 2009-04-23 12:00 AM
Swimming
00:08:15 | 402 meters | 04s / 100meters
Age Group: 0/22
Overall: 0/660
Performance: Good
Suit: LG - BT tri shorts & top
Course: Mizzou Rec center pool - 50m length. When it's your turn you walk to the timing mat, jump in and swim the 50m length, go under rope, swim back, etc. continuing to snake through the 8 lanes to total the 400m.
Start type: Deep Water Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation:
Rounding:
T1
Time: 04:16
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
00:48:34 | 14 miles | 17.30 mile/hr
Age Group: 0/22
Overall: 0/660
Performance: Average
Lap 1 15.8mph Lap 2 20.7mph Lap 3 14.0mph Lap 4 18.7mph Lap 5 22.9mph Lap 6 20.5mph Lap 7 15.1mph Lap 8 17.8mph Lap 9 19.3mph Lap 10 12.9mph Lap 11 21.2mph Lap 12 19.6mph Lap 13 22.0mph Lap 14 12.6mph
Wind: Little
Course: TOUGH course for me. Have only been outside on the bike 3 times this spring, rest of the time on the trainer. Course is a 7 mile loop you do twice. There's a nice downhill about 1 mile in, then it's a 90 degree turn starting a 1-mile climb that was pretty tough. Next few miles are great, then another big downhill followed by a fairly steep 1/2 mile climb towards the end of the lap.
Road: Smooth Dry Cadence: 70
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 01:56
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Below average
Running
00:25:30 | 03 miles | 08m 30s  min/mile
Age Group: 0/22
Overall: 0/660
Performance: Average
Lap 1 9:13 Lap 2 8:54 Lap 3 7:27
Course: first 1/4 from transition was up-hill, rest of course was relatively flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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: Average
Race evaluation [1-5] 4