Got The Nerve - TriathlonSprint


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Mt Gretna, Pennsylvania
United States
Chris Kaag
75F / 24C
Sunny
 		Total Time = 2h 18m 47s
Overall Rank = 548/563
Age Group = 35-39
Age Group Rank = 39/39
Pre-race routine:

Get body marked then set up transition area. Hit the bathrooms and start putting on the wet suit. Make sure I can see where the family is and wait for the start of the race.
Event warmup:

Didn't allow enough time for a good warm up on this one. Need to get to the next race at least 20 min earlier so I can get in a little half mile jog to loosen up the muscles.
Swim
  • 17m 12s
  • 500 yards
  • 03m 26s / 100 yards
What would you do differently?:

Did not site too well and ended up probably swimming an extra 50 yds.
Transition 1
  • 03m 24s
What would you do differently?:

Need to work on getting out of the wet suit quicker and getting the socks on faster. Would like to be able to eventually clip shoes to the pedals and run the bike out of transition, but baby steps first.
Bike
  • 1h 16m 2s
  • 16 miles
  • 12.63 mile/hr
What would you do differently?:

Need to hydrate much better during the ride. Also need to work out getting more than one block shot in for energy.
Transition 2
  • 01m 56s
What would you do differently?:

Be more aggressive running through transition and take the water if it is offered on the way out.
Run
  • 39m 27s
  • 3.11 miles
  • 12m 41s  min/mile
Comments:

Nice run- not too hard on the feet and ankles
What would you do differently?:

Need to seriously work on transitioning from the bike to the run. My legs were jelly and I ended up having to walk about oa mile of the run course.
Post race
Warm down:

Walked around with the family

What limited your ability to perform faster:

Did not get hydration in at the right times during the race. Also need to be sure to do a small pre race warm up jog to get the muscles moving and the blood pumping. Have to work out a definitive race day nutrition plan too.

Event comments:

Volunteers had a bit of a problem controlling the car and foot traffic on the course. Caused me to have to slow going into the turn to go up the first hill and to almost take out a lady with a baby carriage on my way back into transition from the bike.




Last updated: 2009-05-27 12:00 AM
Swimming
00:17:12 | 500 yards | 03m 26s / 100yards
Age Group: 0/39
Overall: 0/563
Performance: Average
Suit: Full Wet Suit
Course:
Start type: Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:24
Performance: Below average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Bad
Biking
01:16:02 | 16 miles | 12.63 mile/hr
Age Group: 40/39
Overall: 525/563
Performance: Below average
Wind: Some
Course: Made the first hill ok. Had to walk at least half of the second 2 big hills. Really need to get more practice with seated climbs and get the balance to be able to stand on the bike.
Road: Smooth Dry Cadence: 80
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Not enough
T2
Time: 01:56
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
Running
00:39:27 | 03.11 miles | 12m 41s  min/mile
Age Group: 41/39
Overall: 551/563
Performance: Below average
Course: Flat rails to trails path. More than half in the shaded woods.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4