Kirkland Triathlon - TriathlonSprint


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Kirkland, Washington
United States
60F / 16C
Overcast
Total Time = 1h 15m 4s
Overall Rank = 51/791
Age Group = 35-39
Age Group Rank = 7/93
Pre-race routine:

Got up early, 3:45am, and eat a light breakfast of about 600cals. Just ate carbs, not fiber or fat or much protein.

The hour leading up to the race, I sipped down a bottle of Gatoraide.
Event warmup:

Shivering my in wetsuit
Swim
  • 13m 49s
  • 875 yards
  • 01m 35s / 100 yards
Comments:

Good swim, no gut issues, felt nice and easy
What would you do differently?:

Pushed my self a bit harder.
Transition 1
  • 02m 53s
Comments:

I figured I took a good 30secs longer than I should have in T1.

I did have toe covers on my bike shoes, glad I did. My toes and feet warmed right up and stayed warm for the ride. I've had issues where in T2 my feet are numb from the cold before.
What would you do differently?:

I spaced pulling down my suit on the run over to the bike. So I got there and then started to unzip and pull the top part down.

I also was going to wear arm warmers on the bike, those proved to be very hard to get on with cold and wet hands. So I tossed them.
Bike
  • 35m 55s
  • 12 miles
  • 20.05 mile/hr
Comments:

Held back on the bike in prep for the run. Compared to when I last did this race as the bike leg of a relay, I was only 30secs slower and felt like I took it easier.

Did not get passed and did a lot of passing which was nice. I go back and forth a little bit with an other rider, but on the final leg back to T2 I passed and stayed ahead.
What would you do differently?:

Nothing, bike went as planned.
Transition 2
  • 01m 57s
Comments:

T2 went pretty good. Not sure I left any time here. The area was cold, wet and getting muddy in places.
What would you do differently?:

Nothing, T2 went fine.
Run
  • 20m 29s
  • 3 miles
  • 06m 50s  min/mile
Comments:

I was the most happy with my run for this race. This is the first time ever that I have felt good coming off the bike and running. I got into my pace and was able to go a bit faster each mile. I've never gone much faster than 7:50 pace in sprints before and have been really focusing on the run this season. Glad to see it pay off.

I even went for a fast 7 mile run later in the day with two good hills in it and felt great.
What would you do differently?:

Nothing, went faster than I thought.
Post race
Warm down:

eat, change, shower!

What limited your ability to perform faster:

swim speed is average
cold and wet in T1

Event comments:

Started about 15mis late
Bit hard to get around the course near T1/T2 and the vendor area.




Last updated: 2009-09-21 12:00 AM
Swimming
00:13:49 | 875 yards | 01m 35s / 100yards
Age Group: 0/93
Overall: 0/791
Performance: Average
Suit: Full
Course: Triangular
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:53
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:35:55 | 12 miles | 20.05 mile/hr
Age Group: 0/93
Overall: 0/791
Performance:
Wind: None
Course: Kinda hilly, mix of wet and dry pavement
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:57
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:20:29 | 03 miles | 06m 50s  min/mile
Age Group: 0/93
Overall: 0/791
Performance: Good
Course: few hills, mostly flat
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
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: Below average
Race evaluation [1-5] 4