Sprint, Splash 'n Spin Triathlon - TriathlonSprint


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Morgantown, West Virginia
United States
West Virginia University Hospitals
72F / 22C
Overcast
 		Total Time = 1h 02m 52s
Overall Rank = 32/243
Age Group = Clydesdale
Age Group Rank = 2/12
Pre-race routine:

Prerace nutrition includes V8, potassium and magnesium supplements the night before and in the morning with a bowl of oatmeal. Had a banana an hour before the race. Drank 16 oz of Amino Endurance during the race. I like this nutrition plan.
Event warmup:

After setting up my transition area I stretched a lot. Around 40 minutes to my start I did some running. Light jog then progress strides followed by some more streching. We are in the pool area for 30 minutes waiting on our heat. There I did some deep squats and kept my arms moving to stay loose.
Swim
  • 04m 54s
  • 330 yards
  • 01m 29s / 100 yards
Comments:

I knew I was on a good pace so I back off just a little. I probably could have went around 4:45 and not felt any worse for it.
What would you do differently?:

Nothing much. Hit my swim time target like I wanted.
Transition 1
  • 01m 3s
What would you do differently?:

When I get tri shoes I will attach them to the bike. Right now with my bike shoes I think I have to put them on before I get on the bike.
Bike
  • 33m 41s
  • 11 miles
  • 19.59 mile/hr
Comments:

I keep the pace slower than I ever have on this race. I was saving it for the run.
What would you do differently?:

After this race I think I can kick up the pace a little and still have a successful run. Actually next year I plan to have it around 21 mph but that be considered an easy pace for me.
Transition 2
  • 00m 36s
Comments:

Best T2 ever. First time jumping off the bike and wow it makes a big difference.
What would you do differently?:

Just need a little more practice jumping off the bike.
Run
  • 22m 38s
  • 3.11 miles
  • 07m 17s  min/mile
Comments:

I was pretty happy with the run. My legs started to tighten up at the end but I think that was just left over soreness from the Olympic a few weeks ago.
What would you do differently?:

Not much. Just improve the pace slightly.
Post race
Warm down:

Just some walking.

What limited your ability to perform faster:

I dont feel like I have recovered from the Olympic distance race.

Event comments:

I like this race I will most likely go back every year.




Last updated: 2009-09-01 12:00 AM
Swimming
00:04:54 | 330 yards | 01m 29s / 100yards
Age Group: 0/12
Overall: 0/243
Performance: Good
Suit: No
Course: 5 Laps in the Marilla park pool
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:33:41 | 11 miles | 19.59 mile/hr
Age Group: 0/12
Overall: 0/243
Performance: Good
Wind: Little
Course: Flat and Fast
Road: Smooth  Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:36
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:22:38 | 03.11 miles | 07m 17s  min/mile
Age Group: 0/12
Overall: 0/243
Performance: Good
Course: Uphill out and downhill return.. On my watch I had my spits at 12:14 out and 10:24 back.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4