Bonelli Steamboat Express Triathlon - TriathlonMini Sprint

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San Dimas, California
United States
75F / 24C
Total Time = 1h 10m 18s
Overall Rank = 47/134
Age Group = 35-39
Age Group Rank = 4/7
Pre-race routine:

Woke up, had some coffee and Clif Bar. I left my keys in wife's car the night before becasue we went out for dinner for my b-day. I was so pissed I left my keys there, I mean this was my triathlon comeback at the course that beat me before 11 years ago(double flats, only one spare). Freaked out so I called my parents to borrow my Dad's truck. Thanks Mommy and Daddy. My 11 y.o. decided to go so we packed up and hauled a** to San Dimas.
Event warmup:

After setting up the transition I put on the wetsuit and swam about 10 min. My heart had been racing before with just getting here that I needed to calmdown a bit.
  • 06m
  • 328 yards
  • 01m 50s / 100 yards

The swim was very short and all just stuck together, the distance did not spread many out. Difficult to establish a breathing pattern.
What would you do differently?:

Establish breathing pattern, try a longer swim. Loosen up a bit more.
Transition 1
  • 02m 42s

Suit came off no problem. The problem was getting that damn jersy over my head onto a wet body. I had to unzip, put on like a shirt then zip back up. It made me jittery.
What would you do differently?:

Need to just wear jersey in swim next time as short as it was. I need to have a plan in sequence rather than just pile it all on. The bike started uphill so a running start wasn't very possible.
  • 33m 45s
  • 8.39 miles
  • 14.92 mile/hr

The bike course was actually cool, I would've enjoyed doing more laps. It took a while to catch my breath. There was a long down hill on the first third, which I took fast and passed a few. There was 2 small hills and they weren't much and I was frustrated that I couldn't hit them harder.
What would you do differently?:

Leg strength. I have to hit some hills and weights in the winter. Of course I took 2.5 years off any bike so I know I lost some. It's going to be a long winter.
Transition 2
  • 01m 27s

My transX was good. The bike ended on a down hill (same uphill at start) so slamming the brakes at the end doesn't help the momentum of the moment.
What would you do differently?:

Maybe rack my bike closer to the in/out of the transition.
  • 26m 24s
  • 2.49 miles
  • 10m 36s  min/mile

Run is paltry. I'm embarassed. Did 6 years in the Army and never, never-ever ran this slow. Hell I walked the last 6 miles of the LA MArathon 11 years ago and still averaged better pace.
What would you do differently?:

Time for some LSD runs and then work on a structured speed plan in the spring.
Post race
Warm down:

Cleaned up transX. Had a banana, orange, and PB and J.

What limited your ability to perform faster:

Training base. I prepared in 8 weeks counting the one where I nursed an ankle sprain. Off-seasons here and time to get out the trainer and pull up the laces.

Event comments:

I had fun most importantly. I will be back for the whole series next year.

Last updated: 2009-10-05 12:00 AM
00:06:00 | 328 yards | 01m 50s / 100yards
Age Group: 0/7
Overall: 44/134
Performance: Average
Suit: X-terra sleeveless Vortex
Course: Out 20 yards, Paralleled the shore, Back in 50 yardsnot bad. The finish merged with the Olympic Course and those lead swimmers probably could've done without the washing machine effect by the Sprint Coursers.
Start type: Run Plus:
Water temp: 65F / 18C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:42
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:33:45 | 08.39 miles | 14.92 mile/hr
Age Group: 0/7
Overall: 42/134
Performance: Average
Wind: Little
Course: The bike course was one lap surrounding the park, airport and fairgrounds. Flat spots by airport but rolling the rest of the course.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 01:27
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:26:24 | 02.49 miles | 10m 36s  min/mile
Age Group: 0/7
Overall: 80/134
Performance: Below average
Course: Along on side of the lake then turn in to the park. Hit a hilltop turnaround and then run along side the bike course on a paved surface.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
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