St. Peters Rec-Plex Fall Triathlon - TriathlonLong Course


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St Peters, Missouri
United States
St. Peters Rec-Plex Natatorium Foundation
46F / 8C
Sunny
 		Total Time = 1h 56m 6s
Overall Rank = 119/265
Age Group = 45-49
Age Group Rank = 8/31
Pre-race routine:

Wake - Slam / 15 min - Rehydrate / 2hr before eat - muffin PB Banana / Leave - Arrive hr before / 45min to start - stretch / 30min - Arg/Muscle Fuel / 15min Rehydrate - Catalyst.
Event warmup:

Stretch
Swim
  • 10m 20s
  • 500 meters
  • 02m 04s / 100 meters
Comments:

Got to start late - dumb! jumped in with 5 sec to start.
Frantic - hard to get relaxed and breathing down.
Practiced bilateral swim but could not do.
What would you do differently?:

Get top start on time - earlier.
Read info on coiurse.
Transition 1
  • 02m 30s
Comments:

Had to put extra layers because of temp - Thermal and bike jersey over tri suit. Used golf gloves too because of fingers - put on riding bike - slow. Also put sock on - wanted to do barefoot - but too cold.
What would you do differently?:

Better planning
Bike
  • 1h 03m 31s
  • 21 miles
  • 19.84 mile/hr
Comments:

Had to stop for truck- bummer. Slow start - gloves : turns : hill.
Quads were burning - right hammy a little cramp.
Could have went faster - lungs fine.
Tri suit pad froze - making privates numb - very uncomfortable.
What would you do differently?:

Train differetnly. Prepare for colder weather.
Transition 2
  • 01m 46s
Comments:

Good transition here. Belt was not on correctlly - Ipod troubles at start.
What would you do differently?:

Try to run with no tunes - practice trans
Run
  • 37m 59s
  • 4.4 miles
  • 08m 38s  min/mile
Comments:

Felt good in tri shoes - felt comfortable - leg a little sore.
Could push more.
Did cut 1 min per mile off - very good!
What would you do differently?:

More Brick training - Work on getting fast with run.
Post race
Warm down:

Walk / water / stretch - post recovery shake.

What limited your ability to perform faster:

Bad start at pool / weather bike gear / legs giving out / Transition times

Event comments:

Would have a better post race set-up. A bigger transition area. Better course direction - swim lanes - bike / run entrance exits.




Last updated: 2009-08-31 12:00 AM
Swimming
00:10:20 | 500 meters | 02m 04s / 100meters
Age Group: 6/31
Overall: 143/265
Performance: Below average
Lane changes confusing did and extra lap
Suit: Tri
Course: Pool - Serpantine
Start type: Inside Pool Plus:
Water temp: 75F / 24C Current:
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting:
Waves: Navigation: Bad
Rounding:
T1
Time: 02:30
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
01:03:31 | 21 miles | 19.84 mile/hr
Age Group: 7/31
Overall: 106/265
Performance: Good
3.08 min/mil avg - 19.0 mph avg Max speed 33.4 - Max Cadence 110 Best mile - 3 / 2:23 7 miles under 3 min
Wind: Little
Course: Some bad areas - some nice new paved parts.
Road:  Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:46
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:37:59 | 04.4 miles | 08m 38s  min/mile
Age Group: 15/31
Overall: 167/265
Performance: Good
No data
Course: Jogging trail - very nice - little hills nothing major
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Bad
Race evaluation [1-5] 3