Callaway Gardens Sprint Triathlon - TriathlonSprint


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Pine Mountain, Georgia
United States
Callaway Gardens
90'sF / 0C
Sunny
Total Time = 51m
Overall Rank = 75/1153
Age Group = 30-34
Age Group Rank = 5/48
Pre-race routine:

Woke up at 5:20am, ate some spaghetti, took a hot bath to loosen up, put on tri-clothes w/ t-shirt and shorts over top, loaded up bag, secured bike and headed to transition setup. Had 2L of water prior to race, also had some other energy bars etc. Probably ate too much in hind site.
Event warmup:

Biked about 5-7 minutes, ran through some gears and mentally went through dismount and transition 2. Ensured bike in right gear and reset everything. Went for a warm-jog/run for about 8 min. Came back w/ stretch and water. Left for check-in at beach before swim around 20 min til, jogged over to keep heart rate up, swam little to warm up for swim and got positioned for start
Swim
  • 08m 46s
  • 400 yards
  • 02m 11s / 100 yards
Comments:

Did well for first ever swim in a triathlon. Almost entire 400 was spend either having other people hit me or swimming over people. Expected congestion at start but never really cleared out. AT one point got room for clean strokes and looked up to find myself 5 feet right of bouy and had to swim back into congestion to get back on course.
What would you do differently?:

Might have go out slightly faster and consider move all the way to right to allow for more room. Need work on consistently swimming little straighter to minimize need of constant sighting, but i think it will come w/ time.
Transition 1
  • 02m 1s
Comments:

Pretty quick transition overall,definitely could improve time and efficiency with some practice and some slight equipment improvements.
What would you do differently?:

Would not have spent so much time washing off feet, would take a broom/blower and get ride of all the gravel and loose stones in transition area. With true tri-shoes for bike I would have clipped into the pedals and learn to do a running start etc.
Bike
  • 22m 54s
  • 9 miles
  • 23.58 mile/hr
Comments:

Worked into the bike nicely. Took about a mile or two for me to catch breath from transition and get some rhythm going. Passed several and got in a good groove w/ a pack of guys. Kinda worked together and hopped along pretty well. took turns working. Curves really limit alot of long term speed progress. A little more work and I can see this easily 1 min or so better too.
What would you do differently?:

Not much would do different in race. Can really appreciate the value of the high cadence and shifting. Would benefit greatly from better biking knowledge in terms of when/how to best attack hills etc.

Did a gel at beginning and had emergen C in water bottle w/o a plain water bottle and it made me thirsty. Next time either just water or WATER + sports drink so not thirsty.
Transition 2
  • 01m 57s
Comments:

Poor warning of upcoming dismount. Got velcro on shoes undone and R shoe unlatched but got caught and couldn't get foot out of shoe. Caused bike to turn funky and needed to slow down some to get control. Need work on mounts and dismounts of bike. This along w/ true tri-bike cleats will make bike start & finish easier and more efficient out of and back into transition
What would you do differently?:

Probably would have just unclipped cleats and run w/ bike vs. trying to get out of them and getting partially stuck, overall a good transition though.
Run
  • 15m 24s
  • 2 miles
  • 07m 42s  min/mile
Comments:

Started off w/ spasm in R groin area that caused leg to kick out to sid every time knee drives up. Stopped and tried to stretch out but I think it was residual effect of biking hard. Never got in rhythm and stopped to walk on 4-6 occassions. Too much negative thinking and lack of physical and mental toughness created a challenge for this portion to be completed. Fairly dissappointed in run as it should be my strength and instead was biggest weakness.
What would you do differently?:

Better mental toughness, learn to workout some of the bike somehow. Felt like crap in alot of ways such as too full kinda of feeling etc.

Need more base running to provide foundation and strength. Wish hadn't stopped.
Post race
Warm down:

Felt like crap post race so no formal @ race warm-down. Ran about 20 mins really light and easy around 6pm once home from race @ Lost Mtn Park on trails. Took Alex and Carter with me. Massage planned on monday that i did get. Most of work on legs

What limited your ability to perform faster:

Poor running base and stregth work due to being sick, hurting ankle playing basketball, and then bike wreck earlier in week made the impact and getting in the millage tough. Can truely say shoes both bike cleats and racing flats ( or lack thereof) would help imporve alot.

Event comments:

For first triathlon, did faily well. Learned lots, had reasonable time, and now appreciate what it takes to be competitive and work hard. Can tell been away from racing a while since on run wssn't mentally able to stay tough and focused. While in some cases better gear isn't always the answer, being really competitive requires me to have a pair of racing flats to be most effective.




Last updated: 2009-05-17 12:00 AM
Swimming
00:08:46 | 400 yards | 02m 11s / 100yards
Age Group: 7/48
Overall: 0/1153
Performance: Good
Suit: Black Tri-Shorts & White Top
Course: Callaway Gardens Lake @ beach
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Average
T1
Time: 02:01
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:22:54 | 09 miles | 23.58 mile/hr
Age Group: 2/48
Overall: 0/1153
Performance: Good
Wind: Some
Course: Fairly flat but lots of turns and longer gradual inclines that got alot of people.
Road: Smooth Dry Cadence: ?
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Too much
T2
Time: 01:57
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:15:24 | 02 miles | 07m 42s  min/mile
Age Group: 10/48
Overall: 0/1153
Performance: Bad
Course: Course was fairly flat around lake. Mostly in sun but a few short portions in shaded area.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3