Virginia Run Sprint Triathlon - TriathlonSprint

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Centreville, Virginia
United States
Fins Wheels Feet Racing
60F / 16C
Total Time = 1h 10m 36s
Overall Rank = 15/
Age Group = F 30-34
Age Group Rank = 3/29
Pre-race routine:

Up at 4:10. Had coffee and bagel for breakfast. Loaded the car and we were on the road by 4:40am. We parked at the school and were in the transition area by 5:15am when it opened. While there were assigned bike racks, there weren't specific spots per rack so it was first come, first serve basically. Brad and I were on the same rack so we got the end spots. Set up transition area, got our chip and hit the restroom since there was no line at that time. Found Doug and gave him a hand with his TA as it was his first tri. Found other BTers (Ernie, Scott, Shelly, Z and Dan and Ally who were volunteering). Basically stood around BS'ing until we found our way to the pool. Took a GU before heading to the pool deck.
Event warmup:

No real warm up. The Special Olympic athletes went off at 6:30 and once they were out of the pool, the remaining athletes started. I wore flip flops to the pool deck so my feet didn't freeze while we were waiting.
  • 04m 29s
  • 273 yards
  • 01m 38s / 100 yards

The race numbers were based on your swim time you submitted. Last year I was 121 and this year I was 56. Typically, athletes pad their swim times so I was a little ambitious this year. Was a little nervous being so close to the front.

I went out with a solid pace and managed to flip turn at each end. Got passed twice which wasn't a big deal. Just cost probably a second or two at the wall letting them by me.

Other than that, I pushed the swim and felt faster than my time shows (although time also includes getting out of the pool and running the 15 yards to the timing mat).
What would you do differently?:

As I got out of the pool, I noticed while I hit the start of my watch, it didn't actually start. Not a huge deal.

Not sure I could have really pushed it more, but felt I should be able to swim faster.
Transition 1
  • 01m 12s

Saw Brad finishing up in T1 as I came in. I sat down to put my socks on. Since I rolled them the night before, it was really easy to get them on. No issues with shoes, helmet or sunglasses. Grabbed the bike and ran.
What would you do differently?:

Nothing. I could have saved time going with no socks, but in the past, I've gotten awful blisters on the run. So the extra time was worth it.
  • 38m 31s
  • 12.4 miles
  • 19.32 mile/hr

I wanted to push the bike and see what I can do. As Brad told me, I am a sandbagger. Felt really, really good the entire time! The beginning of the first loop starts out with a nice downhill. Took that time to take a few sips of water and get my breathing under control. Z passed me early into the first loop and we played leap frog a few times. The stretch on Pleasant Valley is fast and fun! Took the climb easy and spun up it so I'd be able to work the downhill.

Funny thing happened on the beginning of the 2nd loop. Towards the bottom of the downhill stretch, a large deer comes bounding from the left and crosses the road in front of me/in between racers. Crazy and kind of scary! Took a GU with about 1.5 miles left. Pulled into the transition area feeling really good.
What would you do differently?:

Nothing at all. I don't think I ever would have thought I'd have the 3rd fastest bike split in my AG!
Transition 2
  • 00m 41s

I was on a T2 mission. Had no issues racking the bike. It helped I was on the end. Used Zoot tri shoes and they were super easy to get on. I threw on my visor and grabbed my race belt to put on as I ran. Heard Dan and Ally cheering as I ran in/out of T2. Always nice to hear familiar voices!
What would you do differently?:

Nothing at all. Great T2 for me.
  • 25m 42s
  • 3.11 miles
  • 08m 16s  min/mile

After looking at my times, I think the course was short. Not sure I really ran that fast.

I kept my cadence fast and tried to get my breathing under control. I decided not to carry my running water bottle and just use the 1 aid station at the turn around. Not sure if that was a good decision or not. My legs felt a little heavy, but not awful. As I was beginning the run, I saw Doug coming into T2 and was waiting for either he or Ernie to pass me. The first hill was bigger and longer than I remember. I tried to maintain a steady pace.

Ernie caught me before the turn around and we saw Brad nearly at the same time on his way to the finish. Doug passed me at around the half way point. Cruised through the aid station and grabbed water. The second half of the run felt a lot easier as my legs got used to running and I hit the downhill in the last mile. Felt good enough to have a final kick to finish strong.

What would you do differently?:

Nothing. I don't think I really needed my water bottle for a 5k.
Post race
Warm down:

Was so thirsty! Grabbed water and some food and found our group.

What limited your ability to perform faster:

Not really sure. I had a great race for me! 5:02 faster than last year. I am sure I could shave some time off if I were to train short and fast.
Very happy with my performance.

Total time: 1:15:38
Swim: 4:32
T1: 1:23
Bike: 42:24
T2: 1:40
Run: 25:37
AG place: 5/21

Total time: 1:10:36 (5:02 faster than last year)
Swim: 4:29 (:03 faster than last year)
T1: 1:12 (:11 faster than last year)
Bike: 38:31 (3:53 faster than last year)
T2: :41 (:59 faster than last year)
Run: 25:42 (:05 slower than last year)
AG place: 2/28

Event comments:

This is the only race consistently on our calendar as we've done it since 2006. Pros and cons are similar to last year. It's a fast, fun course. It makes it even better that we have such a great BT showing. One of my favorite parts of the race is seeing so many people I know out on the course. And thanks to Dan and Ally for volunteering!

Last updated: 2009-05-03 12:00 AM
00:04:29 | 273 yards | 01m 38s / 100yards
Age Group: 2/29
Overall: 0/
Performance: Average
Suit: only tri suit
Course: snake swim in 25 meter pool. Up and back in the same lane.
Start type: Inside Pool Plus:
Water temp: 70F / 21C Current:
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation:
Time: 01:12
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Good
00:38:31 | 12.4 miles | 19.32 mile/hr
Age Group: 3/29
Overall: 0/
Performance: Good
Wind: Little
Course: 2 loops around the neighborhood streets. One small climb. Nice stretches of roads you can hammer.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:41
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:25:42 | 03.11 miles | 08m 16s  min/mile
Age Group: 8/29
Overall: 0/
Performance: Good
8:37, 8:04, last 1.1 - 8:58
Course: OAB on neighborhood streets. Rolling hills
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 4