2009 Council Bluffs Black Squirrel Triathlon - Triathlon


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Council Bluffs, Iowa
United States
Council Bluffs YMCA
60F / 16C
Sunny
 		Total Time = 2h 01m 32s
Overall Rank = 45/149
Age Group = M25-29
Age Group Rank = 8/19
Pre-race routine:

Got up around 5:00, ate breakfast and drove to the race site. Hit the restroom, checked in, and got transition set up. Talked with Andy a little before the start.
Event warmup:

Not much of anything.
Swim
  • 19m 4s
  • 1000 yards
  • 01m 55s / 100 yards
Comments:

The swim was a little rough. Way to many people starting at one time. Lots of dunking, hitting, kicking, people sprinting for 200 yards then blowing up. Not the most enjoyable swim but I got through it.
What would you do differently?:

Not much I really could have done differant. I do need some more practice swimming in open water.
Transition 1
  • 02m 47s
Comments:

T1 went ok.
What would you do differently?:

Practice more so I am quicker.
Bike
  • 55m 55s
  • 19.08 miles
  • 20.47 mile/hr
Comments:

The bike portion was pretty good, flat and fast course around the lake. I got faster on the second and third loops. I could have and probably should have pushed a little harder overall but I wanted to save my legs a little for the run. It was nice to be on streets this year rather than the bike path.

Course was supposed to be 21 but bike computer had it at around 19.
What would you do differently?:

Push a little harder overall.
Transition 2
  • 01m 11s
Comments:

T2 went fine.
What would you do differently?:

Practice more to get faster.
Run
  • 42m 38s
  • 5.75 miles
  • 07m 25s  min/mile
Comments:

Legs felt a little heavy coming out of T2. Legs came back about a mile in. Met the race leader at the first aid station, he was flying. I passes a lot of people heading out to the turnaround. Grabbed a drink at the turnaround and pushed hard coming back. Sprinted the last couple hundred yards to the finish.

Course was supposed to be 6.2miles, but several people with Garmins said it was short.
What would you do differently?:

Nothing
Post race
Warm down:

Walked around and got some water and something to eat. Talked some more with Andy and a few others I knew. Watched the awards ceremony and headed for home.

What limited your ability to perform faster:

I need more open water swim time. I also need to practice my transitions a little more to get faster.

Event comments:

Enjoyed the new course this year. Had a decent race, if its the same course next year, I'll shoot to break 2 hours.




Last updated: 2009-08-10 12:00 AM
Swimming
00:19:04 | 1000 yards | 01m 55s / 100yards
Age Group: 0/19
Overall: 57/149
Performance: Average
Suit: Orca Evo Full Suit
Course: Out and back in Lake Manawa
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 02:47
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:55:55 | 19.08 miles | 20.47 mile/hr
Age Group: 0/19
Overall: 57/149
Performance: Good
Wind: Little
Course: 3-loops around the lake.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:11
Overall:
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:42:38 | 05.75 miles | 07m 25s  min/mile
Age Group: 0/19
Overall: 39/149
Performance: Good
Course: Out and back course on the path.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3