TriUtah Women of Steel Triathlon - TriathlonSprint

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American Fork, Utah
United States
In Training
Total Time = 1h 41m 40s
Overall Rank = 367/527
Age Group = 30-34
Age Group Rank = 87/114
Pre-race routine:

PB & honey sandwich and a small coffee a couple ours before race. Pepto, water and a shot block about 30 minutes before gun start (about an hour to an hour and fifteen minutes before I actually started). Ran to transition. I was feeling really good!
Event warmup:

Does shivering on the pool deck count? At least the sun came up before I got in the water. :)
  • 06m 35s
  • 300 meters
  • 02m 11s / 100 meters

Serpentine pool swim in a 50 meter pool, lined up according to what time we thought we could do the swim in. i stood on the deck for at least 40 minutes before I started. I couldn't believe it when I saw so many women standing up and walking in the pool while I stood on the side and shivered. I kept thinking "and you thought you would swim this faster than me???? Really???? Try SWIMMING. LOL.
What would you do differently?:

Hmm. Maybe believe in myself a little more? I did have to pass quite a few people. I think the only time I didn't pass someone was in the first 50 meters. Then again, passing people was a nice little ego boost!
Transition 1
  • 03m 37s

Much better than last year, but still not very fast. I dried off with a hand towel, threw on the shoes, and a jacket (hey I was still cold!). Walked out of transition--well, I ran a little on the grass. I still feel like a newborn fawn when I run with my bike shoes on pavement.
What would you do differently?:

Hurry. More.
  • 54m 20s
  • 12.7 miles
  • 14.02 mile/hr

Two loop course, a few minor uphills, one fairly decent uphill (which I rode to the top of without difficulty. Once... :) ), followed by a nice, gentle, long downhill.
What would you do differently?:

Not walk the bike up that last half of the hill! I need to spend a bit more time on the bike before race day next time. I think this was the longest ride i have done in the past 6 months (or more...). And not be so darned nice and let other riders stay ahead of me when approaching the turns. I could get more aggressive and easily take another couple minutes off my bike time. Also, I need to get more comfy going fast--I don't think I went over 22 mph even on the downhill.
Transition 2
  • 03m 24s

I was beat. The bike really wore me out. :( I took a few minutes to sit down, change my shoes, and gather my wits about me for the run.
What would you do differently?:

Hurry up! I still can't believe that I was so slow in this transition. I must have been in a time warp because it didn't feel this slow at the time. :(
  • 33m 42s
  • 3.07 miles
  • 10m 59s  min/mile

Walked the hill, met a nice lady who was doing a 3:1 run:walk interval. Walked/ran with her. Her walk was almost my jog, though, and it made my legs cramp up trying to keep up with her. Once we got to the flat areas I decided to try to jog the last half of the run route. That's when I met up with a friend from the local tri club, and I stayed with her for the remainder of the run. I figured if she can run when she's 7 weeks pregnant, I can run a couple silly little miles. It really helped to have her next to me. I finished strong, sprinting at the finish line, hubby trying to get it on film for me. I felt like I did a good job bringing the sport beans and the shot blocks, but I felt like I really needed them during the race. To feel like that an hour into a race makes me a little concerned.
What would you do differently?:

I think if my bike fitness was better, I would have a little more in reserve and I would have been able to run the entire 5k. I also should be doing some more bricks. I couldn't really gauge my speed on the run until the last half mile or so. I was really wishing I had a garmin!
Post race
Warm down:

Warm down? Hugging my hubby and son. And more tri friends than I can count. :)

What limited your ability to perform faster:

I hadn't been training much. After the half marathon I did last month I had a really slow recovery, and I was afraid to push it too much. I don't think I had ridden more than 10 miles or so on my bike in months, and I hadn't been in the pool more than 5 times all year so far. So, yeah, I could have improved greatly in several areas. Also, I hadn't been eating very well in the weeks and days leading up to the race. I think hydration was ok, but I could have done better with the solid foods and/or supplements.

Event comments:

I had a good time at this race. I definitely will do it again next year. :) Only I will actually train and get ready for it first! ;) I loved the chocolate at the finish line, and the finisher's necklace. It's a silver heart that says "love to tri" on it. Every time I look at it I think "why, yes, I do!"

Last updated: 2009-05-05 12:00 AM
00:06:35 | 300 meters | 02m 11s / 100meters
Age Group: 22/114
Overall: 92/527
Performance: Good
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:37
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike:
Getting up to speed:
00:54:20 | 12.7 miles | 14.02 mile/hr
Age Group: 91/114
Overall: 401/527
Performance: Average
Wind: Little
Road: Smooth Dry Cadence: 90
Turns: Average Cornering: Below average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 03:24
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Average
00:33:42 | 03.07 miles | 10m 59s  min/mile
Age Group: 86/114
Overall: 363/527
Performance: Average
Course: Loop run, followed bike route most of the way, including up the hill. :)
Keeping cool Good Drinking Not enough
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