Castle Rock Triathlon - TriathlonSprint

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Friendship, Wisconsin
United States
70F / 21C
Total Time = 1h 18m 40s
Overall Rank = 57/369
Age Group = 35-39
Age Group Rank = 11/39
Pre-race routine:

The race was held at a campground, and I was camping with 3 neighbor guys - we all did the race. Took it easy the night before - hydrated, spaghetti dinner, etc.

Got up at 6am (9am start) to eat a bagel, banana, Powerade.
Event warmup:

Rode the bike briefly just to make sure it was mechanically sound after the trip. Stretched well and ran a slow 1/2 mile. Listened to some Bizkit to jack up. Had a Powergel right before the pre-race mtg. Swam 50 yds or so prior to my heat to loosen up.
  • 06m 51s
  • 440 yards
  • 01m 34s / 100 yards

I knew I was one of the stronger swimmers, so my goal was to lead my heat (of 30) going into the turnaround so nobody was in the way. That done I just stroked down the straightaway. Two problems - there was quite a bit of algae in the water so vision was nil. I struggled to stay close to the bouy line. The other was that I had to breathe more often than during training, whether it was churning water or heat of the moment, I don't know.

The water got shallow pretty quickly and there was a fairly long water run to the beach - got the cap and goggles off early and it helped orient me to vertical.
What would you do differently?:

Go faster. Because of my increased breathing, I was concerned I was over-exerting. I would have forced myself to take less breaths and pull harder.
Transition 1
  • 00m

I didn't put a T1 split as none was officially taken and I completely forgot to hit the lap time on my watch until I was a 1/2 mile down the road.

There was a large kiddy pool as a common foot bath after the beach. A lady from the heat in front of me was taking her sweet time. Argh.

It went smooth. I swam in a tri top and shorts so no clothing change was necessary. Helmet on while scuffing feet on towel, had socks rolled off b-4 race and placed them in shoes (thanks for this tip, BT'ers). Biked in my running shoes and used Speed Laces. They allowed us to bike through the transition area under caution, so used that time to cinch up the toe clips.
What would you do differently?:

Maybe no socks.
  • 47m 21s
  • 16.5 miles
  • 20.91 mile/hr

My bike time (and official time of all competitors) includes both transitions, as the crew basically took splits at the swim exit and the start of the run.

For me, I was hauling at the speed of ass. I did not have a single training ride over 20mph, and according to my computer, I averaged 21.7. The flat, cool, overcast conditions meant the stars were aligned but it felt good.

BTW, I ride an over-20 yo Schwinn Super LeTour with clip on aero bars, and running shoes with toe clips. I have to admit some pride in passing two guys with solid rear wheels!

I had my computer display time and drank every 10 minutes. At the 20-min mark I downed a Powergel, which I had taped to my aero bars.

What would you do differently?:

Go faster. Because of the faster-than-expected speed, I became very concerned that I was leaving nothing in the tank for the run. I tried to idle myself back for the last 3 miles. Next time I'm pressing all the way in.
Transition 2
  • 00m

Biked with running shoes, so I screamed through this transition. Just had to ditch my helmet, grab my race belt and strap it on while running. Unfortunately, this caused the timing crew to miss my split, so I got no official bike and run splits.

The only mistake I made was shooting about 20ft beyond my racking spot and had to quickly run/carry my bike back to the spot.
What would you do differently?:

Yell my number going into the run split area. I think not having my bib number situated didn't help, and I went through in a pack of about 6.

I'd keep a better eye on my transition area, too.
  • 24m 28s
  • 3 miles
  • 08m 10s  min/mile

First two miles were solid, don't know what happened on the third. All in all, I'm happy. I wanted to stay under 8 min miles and got close.
What would you do differently?:

Not much. Just gotta keep driving the legs until the end.
Post race
Warm down:

Water, hanging out with friends/family, eventually walked back to the camper and clasped our hands around a Miller High Life!

What limited your ability to perform faster:

The mind. As my first triathlon, I was second-guessing everything...I'm breathing to much on the swim, I'm pushing too hard on the bike, etc.

Event comments:

This being my first race, tough to actually rate, but seemed to be very well organized and plenty of volunteers. Three water stations on a 3 mile race - I'd guess that's above average. We're all thinking of doing it again next year.

Last updated: 2005-07-25 12:00 AM
00:06:51 | 440 yards | 01m 34s / 100yards
Age Group: 7/39
Overall: 38/369
Performance: Average
Suit: Tri shorts and Tri Top
Course: Waist-deep start, approx 100 yd to turnaround bouy, approx 200 yds to end bouy, right turn and head into beach.
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Bad
Waves: Average Navigation: Below average
Rounding: Average
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
00:47:21 | 16.5 miles | 20.91 mile/hr
Age Group: 10/39
Overall: 48/369
Performance: Good
Wind: Some
Course: On country roads. The first 7.5 and the last 2 miles were very smooth nice roads. The rest was a little rough, but not too bad. Traffic control was very good. This was a very flat course compared to training routes, with a few small rolling hills between mile 9 and 12.
Road: Smooth Dry Cadence: ??
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Average
Racking bike Below average
Shoe and helmet removal Good
00:24:28 | 03 miles | 08m 10s  min/mile
Age Group: 16/39
Overall: 119/369
Performance: Good
I had 7:45 splits on miles 1 and 2, which means I dogged the last mile at almost 9 minutes.
Course: Road run, mostly. Hill in first 1/2 mile and short steep hill after mile 1. Last approx 3/4 mile was a trail run, starting with a tough climb into the woods. Run was very well-staffed with water crew.
Keeping cool Good Drinking Just right
Post race
Weight change: %?
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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