Lake Royale Sprint Triathlon - TriathlonSprint


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Louisburg, North Carolina
United States
Lake Royale HOA
Sunny
Total Time = 1h 21m 34s
Overall Rank = 29/185
Age Group = 45-49
Age Group Rank = 1/14
Pre-race routine:

Stayed up way too late (2:00 AM) prepping the bike, the stem broke on my rear race wheel and I tried to make it work. Ended up racing with the wheels I use for training. Only got about 2 hours sleep.


Event warmup:

Stretching, swim warm up.
Swim
  • 09m 8s
  • 547 yards
  • 01m 39s / 100 yards
Comments:

This was a fairly nice swim for me. I have been working on reforming my stroke based upon the Total Immersion technique and I am showing marked improvement. My biggest problem is that it also requires that I change my breathing pattern, a longer stroke means a longer time holding my breath and in the excitement of competition, I am having a difficult time with this and the result is that my stroke breaks down. But overall this was not a bad effort for me and it shows that I am improving.
What would you do differently?:

Practice my breathing and try and relax more in race conditions.
Transition 1
  • 01m 29s
Comments:

The tight rolling hills coming out of transition caused it to take a little extra time to get my feet in my shoes and buckled up.
What would you do differently?:

Less time chatting in Transistion.
Bike
  • 45m 6s
  • 15 miles
  • 19.96 mile/hr
Comments:

This course was suprisingly hilly given the location. Overall I am very pleased with my effort. Hammer Time! I still have a lot of work to do but given the hills and technical turns going out of and coming back into transition this was a good ride for me.
What would you do differently?:

Not much, more Wednesday Lunch time rides from Inside Out with the big boys!
Transition 2
  • 00m 48s
Comments:

Nice transistion, just need to cut a little more time.
What would you do differently?:

Practice
Run
  • 25m 4s
  • 3.11 miles
  • 08m 04s  min/mile
Comments:

The hills don't generally bother me too much as I train in an area that is fairly hilly, but my time was slightly sub-par and I felt a little tired throughout the run. I think that I pushed the last two miles on the bike pretty hard and may have paid for it on the run portion. I need to be doing better than 25 minutes and 8 minute miles in a sprint.
What would you do differently?:

Probably not much, maybe push a little harder and get more sleep the night before.
Post race
Warm down:

Walked it off, changed into dry clothing, had a few hot dogs and sat back and enjoyed the festivities. Met Scottie, great guy!

What limited your ability to perform faster:

Probably not getting enough sleep, but I did sleep hard for the time that I did sleep.

Don't get me wrong, I am very pleased with the result and this was a great way to close out a long season, nine races(6 sprints, 2 olympics, and a half), but if I am not hard on myself who will be? Everyone I meet in this sport is so nice and supportive. You guys are all the best!!!

Event comments:

Once again the folks at Finish Strong did a bang up job, and the name is apropos as they did Finish Strong with this one!




Last updated: 2009-10-11 12:00 AM
Swimming
00:09:08 | 547 yards | 01m 39s / 100yards
Age Group: 5/14
Overall: 40/185
Performance: Good
Suit: Orca Speedsuit
Course: Very nice triangle, wave start from a beach, two turn buoys, and an easy exit on a gradual grassy slope.
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Good
Breathing: Below average Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Good
T1
Time: 01:29
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:45:06 | 15 miles | 19.96 mile/hr
Age Group: 1/14
Overall: 17/185
Performance: Good
Wind: Little
Course: Hilly with some tight turns through the residential area.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:48
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:25:04 | 03.11 miles | 08m 04s  min/mile
Age Group: 3/14
Overall: 58/185
Performance: Below average
Course: Very hilly course.
Keeping cool Good Drinking Just right
Post race
Weight change: %???
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 4