Interlochen Music Festival Triathlon - Sprint - TriathlonSprint


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Interlochen State Park, Michigan
United States
3D Racing
70F / 21C
Sunny
Total Time = 1h 15m 56s
Overall Rank = 44/313
Age Group = 30-34
Age Group Rank = 8/16
Pre-race routine:

Some interval hills on the treadmill recently. Not too much speed work.
Event warmup:

Quick and easy swim.
Swim
  • 14m 7s
  • 547 yards
  • 02m 35s / 100 yards
Comments:

Swam well. Faster than my 500m last year by 3 minutes. My heat was wthe LAST to start to entire race, so I Gu'd about 30 minutes to early and go pretty hungry on the swim. Group start in chest deep water with 88 people in my heat, things got close with my neighbors. Lots of bumping into other people for the first ~100m. Had a couple hard hits with people who swam into me. I'm confident that I stayed straight.

I ranked #13 of 18.
What would you do differently?:

GO GET IN THE WATER!!!!! Practice OWS!
Transition 1
  • 02m 4s
Comments:

Pretty long run from the water to T1. So my T1 time is a minute longer than usual. Suit was half off before T1. No real issues in T1.
What would you do differently?:

Still need to practice mounting my shoes on the bike and running barefoot out of T1. I always have problems exiting T1 and clipping in on the bike.
Bike
  • 35m 53s
  • 12 miles
  • 20.07 mile/hr
Comments:

Bike went great. Headwind on the way out was present but not a huge limiter, out speeds of 17-18. Very smooths roads and a tailwind on the way back gave me a push and speeds were about 24. Some of the downhills gave me speeds over 36. Missed the park entrance off the road on my return because they way the guide was standing it looked like he was waving me past, not in. So I had about 40 seconds of wasted time passing and turning around.

I ranked #7 of 18.
What would you do differently?:

I could be faster on the bike. Bike speeds are consistent with the people in my AG above me (Faster than me). So I should be able to push out a little better time. Incorporate more leg work and hills on the bike (though I did well on the hills today - less than 200' of ascending).
Transition 2
  • 00m 54s
Comments:

Didn't 'jump' off the bike. 54 seconds is still longer than my normal T2 time, but this transition setup was longer too.
What would you do differently?:

Went well.
Run
  • 22m 59s
  • 3.11 miles
  • 07m 23s  min/mile
Comments:

Run went very well. Started too strong @6:30's. Slowed to 7:15ish as I knew part of the run was trails and dirt roads. It was also an out and back. Back in I was strong and fast. The last 0.25 I was flying. I did a super fast all out sprint the last 1/4 mile... per the Garmin my fastest speed was 4:29. My wife couldn't keep the video camera on me. I don't know how I had that in the tank, but dang!! If I could harness that pace for a mile, recover for a mile and sprint again for a mile, I'd be sub 18's.

I ranked #3 in my AG for the run.
What would you do differently?:

Do more speed work. I'm running sprints but my training runs are long. I'll change up my running this next 2 months for more speed work so I can nail the Lansing Legislator and Pumpkinman. Sub 20 here I come! (And on that note, only 1 person had a sub 20 run today. So my time was good for the course and my AG).
Post race
Warm down:

Walked around finishers area and talked with some friends. Ate banana's and drank a bit more than a liter of water.

What limited your ability to perform faster:

Swim. 3 minutes off the swim would have gotten me a medal.

Event comments:

Good race, great venue.




Last updated: 2009-06-24 12:00 AM
Swimming
00:14:07 | 547 yards | 02m 35s / 100yards
Age Group: 0/16
Overall: 0/313
Performance: Average
Suit: Half Suit
Course: Clockwise Triangle.
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Average
T1
Time: 02:04
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:35:53 | 12 miles | 20.07 mile/hr
Age Group: 0/16
Overall: 0/313
Performance: Good
Wind: Headwind
Course: Out and back on nice roads with a great view!
Road: Smooth Dry Cadence: 78
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:54
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:22:59 | 03.11 miles | 07m 23s  min/mile
Age Group: 0/16
Overall: 0/313
Performance: Good
Course: Out and back with trails wide enough for only 1 person passing at a time. Dirt roads and some paved trails. Roads were pretty banked, so I stayed on the shoulder so as not to kill my knees again. 168' of ascension.
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? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3