Triangle Triathlon - TriathlonSprint


View Member's Race Log View other race reports
Raleigh, North Carolina
United States
Set-Up, Inc.
80F / 27C
Sunny
Total Time = 1h 23m 51s
Overall Rank = 33/579
Age Group = M30-34
Age Group Rank = 7/54
Pre-race routine:

Day before race:
-Workout: 20 min spin with 4x1' race effort. Bricked into 20' jog with 4x30" pickups
-Lunch: various meat salads at Meghan's house. Two beers
-Dinner: Chicken sausages on buns, sweet potato salad. Two beers
-Pre bed: walked WaDuke trail with Jessi
-Sleep:got to bed around 11:30. Slept pretty well.
Day of:
-Up at 4a. Took Charlie for a walk
-Breakfast: typical oatmeal at 4:45a
-Picked up MLK and got to race venue by ~5:45 which was good because it was pretty crowded later. It seems many spectators did not take parking warnings very seriously

Event warmup:

Went for a 10' jog with 4 x 15" pick-ups. Checked out run course abit, which was good since there were parts early on that were not clearly marked (heading into trail section)
Swim
  • 14m 53s
  • 750 meters
  • 01m 59s / 100 meters
Comments:

I think I should start posting up with some of the faster swimmers. There will definitely be a few guys in my wave who will blow me away, but I'm not so bad that I need to line up off to the side or way off the back.
What would you do differently?:

Pick more direct lines
Transition 1
  • 01m 51s
Comments:

It was tough getting up to speed as the park exit was heavily coned and corners were tight. I almost crashed because I was fiddling with my speedometer! Plus, there were load of guys from the earlier wave just starting out
What would you do differently?:

This went pretty well. Looking at the T1 times, it looks like mine was the second fastest of the AG - only down by 3 seconds.
Bike
  • 46m 39s
  • 17.5 miles
  • 22.51 mile/hr
Comments:

Felt like I was riding pretty well for most of the way, but that was probably due to passing so many folks from first wave. I felt like I lost focus a bit late in the ride, which is sad since it was so short. Drank about 2/3 bottle of HEED melon which worked well. Mixed with 1.5 scoops
What would you do differently?:

Probably should do some longer intervals out on road, say 6'-10' (or even 15') on, 2' off.
Transition 2
  • 01m 28s
Comments:

Felt like I moved pretty fast through this one, but there are many folks with significantly faster times (say <1'). I think in order to go that fast, I need to stick with only one pair of sunglasses and run without socks
What would you do differently?:

Try running without socks? I was top 30 for T1, but like 150th for T2
Run
  • 19m 10s
  • 3.11 miles
  • 06m 10s  min/mile
Comments:

Legs didn't feel like they were moving so well, but time was pretty good for what was a fair tough course with the mixed terrain and hills
What would you do differently?:

Maybe really try to dig in the whole way
Post race
Warm down:

Walked around and ate a bagel and a banana and drank some water

What limited your ability to perform faster:

Training

Event comments:

Really solid race as always. The only thing I wasn't crazy about was the '4-lane-cone-highway' leading to and from the park. I have to imagine that was really tough for guys starting in later waves after the course was really congested




Last updated: 2009-05-18 12:00 AM
Swimming
00:14:53 | 750 meters | 01m 59s / 100meters
Age Group: 13/54
Overall: 109/579
Performance: Average
Suit: None
Course: Counterclockwise rectangular with current coming from West.
Start type: Deep Water Plus: Waves
Water temp: 84F / 29C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 01:51
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
00:46:39 | 17.5 miles | 22.51 mile/hr
Age Group: 6/54
Overall: 41/579
Performance: Good
Wind: Little
Course: Rolling hills. Typical NC style. Minamal traffic. Some bumpy sections early on, but good overall.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:28
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:19:10 | 03.11 miles | 06m 10s  min/mile
Age Group: 3/54
Overall: 15/579
Performance: Good
Course: Rolling hills with a mix of paved and fire road
Keeping cool Good Drinking Just right
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4