Cedars of Lebanon Triathlon - TriathlonSprint

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Lebanon State Park, Tennessee
United States
Team Magic
69F / 21C
Total Time = 1h 29m 20s
Overall Rank = 101/396
Age Group = 45-49
Age Group Rank = 13/32
Pre-race routine:

Up at 4:30am. Ate bowl of oatmeal and a banana. Left hotel at 5:20am, arrived at race site to set up transition at 5:40am. Aired the bike tires, set up transition, and visited the bathroom. Ate a banana before leaving transition and going to the lineup for the swim start.
Event warmup:

Ran an easy .75 mile gradually picking up my pace. Swam 200 yards in the pool.
  • 06m 22s
  • 300 yards
  • 02m 07s / 100 yards

I felt like I had a good swim. My swim finish time was about what I anticipated and in line with what I had projected. I didn't have any issues with swimmers crowding at the wall. I passed 3-4 swimmers and was able to draft off another swimmer for a pool length.
What would you do differently?:

Nothing comes to mind.
Transition 1
  • 01m 36s

Ran the length of the pool deck, then a carpeted section of wooded area to T1.

I arrived at transition early enough in the morning (5:40am) to claim an endcap space on the rack with the range for my race number, making it much easier for me to locate my gear in T1 & T2. While setting up my transition space, I marked the pavement of the row that my gear was on with a spot of baby powder. When running through transition during the race, I looked for the area on the pavement that I had marked with the white powder.
What would you do differently?:

Nothing comes to mind. I was happy with the transition setup and movement through T1.
  • 56m 19s
  • 16.5 miles
  • 17.58 mile/hr

I knew that the course was going to be a challenging one for me. I drove the course the night before the race and checked out the hills. I felt like I was making good time on the ride until I dropped a chain around mi. 13-14 while climbing a hill. I had to dismount, engage the chain on the chainring, clip back in, and resume the climb. Crossing the metal grid bridges and weaving on the scarred roads while moving 17-20 mph was a little unnerving.
What would you do differently?:

More hillwork in training.
Transition 2
  • 01m 2s

I'm very pleased with my T2 time and performance. Today's race was my first run without socks. I saved a lot of time in transition by not having to put socks on and keeping clutter out of the transition area. Huge time saver for me. My Garmin 305 and race belt and number were inside my running cap. I racked my bike, removed my helmet, slipped on left shoe, right shoe, picked up the cap with my stuff in it and ran, putting on the watch, race belt and ball cap as I left T2.
What would you do differently?:

Put vasoline inside my running shoes. Despite applying Body Glide to my feet before starting the swim, I still developed a dime sized blister on my right heel during the run. I think having some lubricant inside the shoes will be helpful. Feet will hopefully toughen up with more practice.
  • 24m 3s
  • 3 miles
  • 08m 01s  min/mile

A challenging run. One of my goals was to complete the run without stopping to walk. I made a lot of progress. I made 2 brief stops at the aid stations for to sip water or Gatorade. I felt like I had a good run with a strong finish. It was in fact, one of my better tri runs.
What would you do differently?:

Train on courses with a variety of hill climbs and rolling hills.
Post race
Warm down:

I did an easy 1/4 mile run, then cleared my transition space. I walked around the pool deck area and back on the run course to cheer participants approaching the finish line. Picked up 3 bananas at the food area to snack on during my 3.5 hour drive back home.

What limited your ability to perform faster:

A dropped chain while climbing a hill on the bike. More hillwork training prep. on the bike and run would have been helpful.

Event comments:

I enjoyed this race. The run and bike course are hilly and challenging. Great race organization by Team Magic, volunteer support and hoopla. Will need to remember to enter this one early in the future as it fills to capacity (450) before the race date.

Profile Album

Last updated: 2009-08-16 12:00 AM
00:06:22 | 300 yards | 02m 07s / 100yards
Age Group: 16/32
Overall: 0/396
Performance: Average
Course: 300 yard pool swim, entering pool on shallow end, swim 50 yard length, touch wall, go under lane line and repeat.
Start type: Inside Pool Plus: Time Trial
Water temp: 78F / 26C Current:
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation:
Time: 01:36
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:56:19 | 16.5 miles | 17.58 mile/hr
Age Group: 21/32
Overall: 0/396
Performance: Good
AVG HR: 155 bpm, MAX HR: 177 bpm, LTHR: 132 bpm, Avg. Power: 188 watts, Norm power: 209 watts.
Wind: None
Course: Loop course with 4 right turns at key intersections on rural roads with Middle Tennessee rollers, a few big long climbs and descents. The roads were in good shape with the exception of the last 3 miles that were rough with patched potholes, scarring, and a couple of metal grid bridges at mi. 14 and 15 1/2. One bridge was covered by Team Magic. Patched areas and gravel spots were marked with yellow paint by the race support.
Road: Smooth Dry Cadence: 85
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:02
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:24:03 | 03 miles | 08m 01s  min/mile
Age Group: 7/32
Overall: 0/396
Performance: Good
AVG. HR: 171 bpm, MAX HR: 181 bpm. LTHR 163 bpm.
Course: Out and back run on paved roads inside the park. Rolling hills with the greatest hill climb from mi. 1 to the 1.5 mi. turn around.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4