Castaic Lake Sprint Triathlon I - TriathlonSprint


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Castaic, California
United States
Running Wilde
hotF / 0C
Sunny
Total Time = 1h 05m 21s
Overall Rank = 8th fm/204
Age Group = 45-49
Age Group Rank = 1/?
Pre-race routine:

Having never done this course before, I walked to the swim, in/out, checked the ground/footing-soft sand up hill for a few feet out of the water before reaching the grassy area that continued up hill to the black top into T1 (parking lot).
I then exited Transition area as if on the bike. That too was up hill. I jogged the first 1/2 mile of the ride portion and back checked out the condition of the road.
Finally check out the run portion out of transition-down hill
* Note to self-get your legs under you right from the beginning, those eccentric contractions will be a killer.
did some drills, striders made sure I got to my "working heart rate" and stretched a bit rechecked my bike, shoes, fuel, water etc. Everything GOOD TO GO!
Event warmup:

See pre-race warm-up
Swim
  • 06m 50s
  • 437 yards
  • 01m 34s / 100 yards
Comments:

The goal for this race was to be calm in the water, NO PANIC being able to keep my face in the water for several strokes between breaths. I used my legs a bit more than in my previous triathlon, that made a huge difference.
What would you do differently?:

I think working on bilateral breathing (to the left side) would help. The obvious answer is to spend more time in the pool.
Transition 1
  • 00m
Comments:

Running from the sand to the grass helped clean off the feet so so need to rinse off feet just slipped ridn' shoes on and hit the road. I pre selected the appropriate gear for the slight up hill when exiting T1.
What would you do differently?:

run faster. really nothing
Bike
  • 00m
  • 10 miles
  • 0.00 mile/hr
What would you do differently?:

prepare by training on similar courses (repeats of the golf course loop near home) to simulate the lactic acid threshold and aerobic conditioning of going up hill gradually. Glad I learned how to "bunny hop" as the speed bump entering and exiting the prison could have been a problem.
Transition 2
  • 00m
Comments:

I have practiced this time and time again, I felt like I was in/out of T2 lickity split shoes, visor number GO.
What would you do differently?:

train more bricks, speed intervals, fartlek & hills. just couldn't get my legs goin'. It took me about 1 mile to get comfortable, by then I was hot, mouth was dry and felt dehydrated...
Run
  • 00m
  • 3 miles
  •  min/mile
Comments:

There was only one water station at the turnaround during the run I think could have used MORE WATER! there I often times thought about stopping at one of the various water fountains along the course but DID NOT WANT TO STOP.
Post race
Warm down:

jogged a bit, drank several bottles of water and G2

What limited your ability to perform faster:

Perhaps not drinking enough liquid during the ride/run portion. I think I psyched myself out with the heat and lack of water.

Event comments:

I thought Canyon High staff and support personnel were awesome. I plan on doing this one again in August.
I did however, make a suggestion to the race promoter/director of possibly starting the race 1 hour earlier next year. A 7am start time would be awesome as the temperature by 9:15am was ~100, no breeze, just dead still hot air, and if he is expecting the event to grow in number of athletes, then an earlier start time for different Waves will be crucial. No one will want to finish the run at 11am +100 degrees Well, perhaps those preparing for the IM .
In all a great race, great event, and super peple.
Thanx for your time.
~Yvette




Last updated: 2009-07-30 12:00 AM
Swimming
00:06:50 | 437 yards | 01m 34s / 100yards
Age Group: 0/?
Overall: 0/204
Performance:
Suit: singlet/briefs
Course: smooth warm water
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Bad Navigation: Good
Rounding: Good
T1
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
Biking
00:00:00 | 10 miles | 0.00 mile/hr
Age Group: 0/?
Overall: 0/204
Performance: Good
My computer didn't register my HR, it did the mph but not the HR, hmm-maybe the underwire bra I wore interfered with the transmission. who knows. will have to train with the same underwire bra to test my theory.
Wind: None
Course: Course had a slight deceptive up hill grade going out to the prison, there was a segment out from the prison, a BIG dirt lat...trucks were spinning out and peeling out creating huge clouds of dirts to linger in the air that made it especially difficult to breath traveling 23mph trying to catch the person in front of me. Although the ride was supported by police and fire personnel, the left turn near the interstate wasn't the most clear, and the road wasn't the best. I would have gone down for sure if it wasn't for Sunday training rides with the Colavita SoCal riding group. Those boys taught me a thing or 2 and helped me stay upright.
Road: Rough Dry Cadence: 20m
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 00:00
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:00:00 | 03 miles |  min/mile
Age Group: 0/?
Overall: 0/204
Performance: Average
Course: I was a nice loop ~round the lake and back, through park short time on the grass/dirt, but mostly on concrete . It was a good course well marked. the last mile was so hot and dry.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %-5lbs
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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