Lake Norman YMCA Triathlon (Sunday) - TriathlonSprint


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Cornelius, North Carolina
United States
Lake Norman YMCA
82F / 28C
Precipitation
 		Total Time = 1h 19m 55s
Overall Rank = 92/365
Age Group = 30 - 34
Age Group Rank = 15/42
Swim
  • 15m 43s
  • 820 yards
  • 01m 55s / 100 yards
Comments:

Better than the other 3 previous OWS but far from good. Was afraid to push very hard after being sick all week. Didn't want a canoe ride home. Just swam slow and steady. Form was terrible but was consistant. Was my quickest OWS in a race this year.
What would you do differently?:

After turn two, Kept swimming left and going off course. Every time I looked up, I was heading left again. Gotta work on lateral breathing. When I do Bi-lateral in the pool I am much more balanced in the water. When I race I one sided and balance is screwy.
Transition 1
  • 02m 9s
Comments:

Was the farthest bike rack from the T1 exit and made for a long jog with the bike.
Bike
  • 38m 42s
  • 13.34 miles
  • 20.68 mile/hr
Comments:

The bike felt good. Spun most of the uphills and pushed the downhills. Flats were rare but felt like a had good speed after the first couple of miles. With about 2-3 miles to go, it downpoured and that is when the course had the most turns which really slowed everyone down.
What would you do differently?:

If dry, would have taken the last 2 miles more aggresively. Other than that...just pedal faster!
Transition 2
  • 01m 30s
Comments:

Forgot to unbuckle helmet while running in with bike. Sneakers were soaked and wobbled a bit putting them on. Too Slow. Didn't put on belt while running (did it while standing there).
What would you do differently?:

Remember to get helmet unbuckled and put on number while exiting.
Run
  • 21m 53s
  • 3.11 miles
  • 07m 02s  min/mile
Comments:

Being sick all week started to show up here...Energy levels really started to drop and my legs just didn't have a kick in them to try and push it to 21:00. First water station had HOT water so no water to mile 2 :-( With about 1/2 mile to go I figured it was "die trying" mode and really picked up the pace. Finished strong but I was pooped energy wise.
What would you do differently?:

Not be sick all week!
Post race
Warm down:

Met wife and kids, had a banana and PBJ. Got outta dodge fast becuase I had to get home and check out why our A/C stopped working the night before.

What limited your ability to perform faster:

Hummm...could it have been the walking pneumonia? We have a winner! Only had two days on antibotics but I did feel 80% better than the day before. Energy levels were no near where they normally are but had not ill effects from the pneumonia in the race.

Event comments:

Only complaints: body marking lines were crazy long. Hot water on mile 1 of race. Everything else was well run as most Setup Events are! Food afterwards was good, but no beer :-(

It wasn't exactly the way I wanted to end the season but it was a swim/run PR and almost a PR on the bike on a much hillier course.




Last updated: 2009-06-30 12:00 AM
Swimming
00:15:43 | 820 yards | 01m 55s / 100yards
Age Group: 27/42
Overall: 185/365
Performance: Average
Suit:
Course: Three turn square
Start type: Deep Water Plus: Waves
Water temp: 86F / 30C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Below average
Rounding: Average
T1
Time: 02:09
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:38:42 | 13.34 miles | 20.68 mile/hr
Age Group: 17/42
Overall: 109/365
Performance: Good
Time Distance Split time Split distance Split speed Speed chg. last Speed vs avg. Elev. chg. 03:28 1.00 3:28 1.00 17.2 -2.86 +55 05:48 2.00 2:19 1.00 25.7 8.50 5.64 -75 08:32 3.00 2:43 1.00 22.0 -3.77 1.87 +13 11:33 4.00 3:00 1.00 19.9 -2.04 -0.17 +25 14:19 5.00 2:46 1.00 21.6 1.70 1.53 +16 17:17 6.00 2:57 1.00 20.2 -1.39 0.14 +20 20:08 7.00 2:50 1.00 21.1 0.87 1.01 +6 22:19 8.00 2:11 1.00 27.5 6.37 7.38 -98 25:57 9.00 3:37 1.00 16.5 -10.95 -3.57 +85 28:14 10.00 2:16 1.00 26.3 9.78 6.21 -82 31:57 11.00 3:43 1.00 16.1 -10.22 -4.00 +80 34:45 12.00 2:47 1.00 21.5 5.36 1.36 +17 37:32 13.00 2:46 1.00 21.6 0.10 1.46 -21 39:50 13.34 2:17 0.34 8.9 -12.64 -11.18 -48
Wind: None
Course: Moderate rolling hills. Lots of climbs but nothing I had to get out of the saddle for (but almost).
Road: Smooth Wet Cadence: 86
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:30
Overall: Below average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Bad
Running
00:21:53 | 03.11 miles | 07m 02s  min/mile
Age Group: 12/42
Overall: 71/365
Performance: Average
Time Distance Split time Split distance Split pace Pace chg. last Pace vs avg. Elev. chg. 07:12 1.00 7:12 1.00 7:12 00:05.15 +11 14:30 2.00 7:18 1.00 7:28 00:16.08 00:21.23 +19 21:38 3.00 7:08 1.00 7:08 -00:19.95 00:01.28 -32 21:53 3.11 0:17 0.05 6:00 -01:08.66 -01:07.38 -5
Course: LOTS of turns in a rolling neighborhood. No significant climbs or descent.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4