Big Shark New Twon Traithlon - TriathlonSprint


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St. Louis, Missouri
United States
Ultramax
70F / 21C
Overcast
Total Time = 1h 51m 17s
Overall Rank = 150/434
Age Group = 40-44
Age Group Rank = 18/44
Pre-race routine:

Woke up @ 4:45. Took about 1/2 hour to load the car, make final checks, and get on the road. Ate a PB&J sandwich on the drive, an apple, and had a cup of coffee. Had 3 scoops of Cytomax Pre-Race formula 90 minutes before start. Drank a vitamin water while waiting after getting setup.
Event warmup:

Jogged for a few minutes, then put on my wetsuit and swam a few minutes in the lake.
Swim
  • 18m 41s
  • 1094 yards
  • 01m 43s / 100 yards
Comments:

Went out too fast, despite focusing on NOT going out too fast. My overall time was much faster than I would have planned, and much faster than I would have anticipated. Felt pretty tired about half-way through, slowed down and regrouped, then found a nice rhythm and finished strong. Water was calm, time trial start meant no huge crowds anywhere on the course.
What would you do differently?:

better pacing, probably could have gone faster if I had started slower, instead of having to slow half-way through then picking it up again.
Transition 1
  • 01m 57s
Comments:

spent a few extra seconds in transition sucking down a gel and grabbing a quick drink, talked quickly with friend who was in transition doing first tri. Put shoes on first, then left. Still better than my first tri.
What would you do differently?:

need to learn to start with shoes on pedals already, and put them on once I'm up to speed.
Bike
  • 56m 39s
  • 19.5 miles
  • 20.65 mile/hr
Comments:

Felt good, maybe could have pushed it a little harder at times, but was hoping to have something left for the run. Avg HR was pretty high for cycling, never had it that high. Guessing I pushed pretty good, and the excitement of the race surely contributed. Had alot of fun, got passed by a few really good cyclists, and a few people early who were pushing hard that I later passed when they were tanked. Cadence sensor got bumped while loading/unloading bike, so didn't have that info.
What would you do differently?:

check cadence sensor before race to make sure it's ready. Change gears based on cadence & feel instead of just feel. Work on cornering.
Transition 2
  • 01m 18s
Comments:

better T2 than T1. Got my feet out of my shoes 1/4 mile from dismount, but had to slow a bit too much to do it. Didn't get off the bike as quickly as I had hoped, and took a couple of extra seconds to rack bike and get organized.
What would you do differently?:

just practice more, getting better, but not smooth and organized enough yet.
Run
  • 32m 41s
  • 4 miles
  • 08m 10s  min/mile
Comments:

While I'm getting faster, I'm just not fast enough yet. Legs were rubbery, but pace was okay for me early. Course was short, I only had 3.81 miles, which I think is about right, that works out to an 8:34 pace, which is more inline with what I felt like I was running. My avg cadence was 84 all the way, which means I had decent turnover even when my legs felt rubbery at the start.
What would you do differently?:

more bricks, more running. Not that I didn't run enough in training, I just need to get faster.
Post race
Warm down:

Water, banana, orange, vitamin water, & small sandwich. Walked around with a couple of friends, helped the legs to keep moving for awhile.

What limited your ability to perform faster:

215lbs on the run, need to get under 200, and just keep working on running economy & leg

Event comments:

First time event, well organized and well run for the most part. Ran out of bottled water early post-race, which I don't think should happen right away. Run course was short of the 4-mile advertised distance.




Last updated: 2009-07-09 12:00 AM
Swimming
00:18:41 | 1094 yards | 01m 43s / 100yards
Age Group: 12/44
Overall: 0/434
Performance: Good
Suit: RockScience Sports Elite
Course: Time trial start by race number. Person released every 5 seconds, had to go about 20 feet down dock then jump in (no diving).
Start type: Run Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:57
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
Biking
00:56:39 | 19.5 miles | 20.65 mile/hr
Age Group: 15/44
Overall: 0/434
Performance: Average
Avg HR - 160 Max HR - 167
Wind: Little
Course: Flat & fast. Few tight turns getting out of New Town, but once on the road it was a fast course.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Below average
Gear changes: Average Hills:
Race pace: Hard Drinks: Not enough
T2
Time: 01:18
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:32:41 | 04 miles | 08m 10s  min/mile
Age Group: 26/44
Overall: 0/434
Performance: Average
Lap Time Distance Pace/Speed AHR MHR 1 08m 40s 1.00 miles 08m 40s /mile 159 163 2 08m 40s 1.00 miles 08m 40s /mile 159 162 3 08m 39s 1.00 miles 08m 39s /mile 160 163 4 06m 34s 0.81 miles 08m 09s /mile 162 171
Course: Flat 2-loop course through streets of New Town.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4