Richmond Sprint Triathlon - TriathlonSprint


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Midlothian, Virginia
United States
Richmond Multisports
65F / 18C
Sunny
 		Total Time = 1h 06m 3s
Overall Rank = 12/529
Age Group = M45-49
Age Group Rank = 1/28
Pre-race routine:

Got up made my usual bowl of oatmeal and loaded the car. Got to the race site and set up our transitions. Talked to a lot of friends.
Event warmup:

Dee and I ran about a mile.
Swim
  • 07m 14s
  • 437 yards
  • 01m 39s / 100 yards
Comments:

I was seeded as #102 based on my predicted swim time. Since they split the field by odd and evens it put me at the 1:00 minute break after swimmer 100. Good thing was I had no one in front of me to have to pass, but it also meant that I had no excuse for getting passed. I swam the first 100 hard, to make sure and open a gap between myself and the swimmer behind me, I knew I couldnt keep that pace for the full 400 but settled into a comfortably hard pace for the remaining 300.
What would you do differently?:

Not much it was one of my best swims.
Transition 1
  • 02m 25s
Comments:

A long run to T1 but I transitioned well.
Bike
  • 32m 27s
  • 12.43 miles
  • 22.98 mile/hr
Comments:

Good bike split. Got slowed up by traffic and a couple of bikers just before the turn back into ACAC. Of course could always get faster, but overall I was pleased.
Transition 2
  • 01m 14s
Comments:

Struggled a little bit on slipping my shoes on. Forgot to put powder in them when setting up transition.
What would you do differently?:

Put powder in shoes to make it easier to get on.
Run
  • 22m 45s
  • 3.11 miles
  • 07m 19s  min/mile
Comments:

I am going to work on my running during the off season. I went into this race without any recent speed training as I am working on distance for IM.
What would you do differently?:

Get faster
Post race
Warm down:

Hung around with Dee and some friends, ate some bagels and rehydrated. After the awards ceremony I went out on an 85 mile ride which is what I was supposed to be doing this day instead of racing.

What limited your ability to perform faster:

No recent speed training and lots of recent training miles with no tapering

Event comments:

RMS - Puts on great events. RD Laurie is one of the most positive and passionate individuals that I know! Fun event and definitely a must do at the end of your race season.




Last updated: 2009-05-02 12:00 AM
Swimming
00:07:14 | 437 yards | 01m 39s / 100yards
Age Group: 5/28
Overall: 28/529
Performance: Good
Suit: RTC Tri Suit
Course: 4 laps in 50m pool, snake swim.
Start type: Inside Pool Plus: Time Trial
Water temp: 80F / 27C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:25
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:32:27 | 12.43 miles | 22.98 mile/hr
Age Group: 1/28
Overall: 7/529
Performance: Good
Wind: Little
Course: Starts a little flat then a big downhill with a turn into a park. Out and back in the park, then slight downhill to a left turn. Winterfield hill is a long climb but I like it :) Then a left on Salisbury Rd. and some rollers then back on Robious to return to ACAC.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:14
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:22:45 | 03.11 miles | 07m 19s  min/mile
Age Group: 5/28
Overall: 41/529
Performance: Average
Course: Loop through neighborhood. A slight hill about midway.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Good
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: Good
Race evaluation [1-5] 5