Got The Nerve - TriathlonSprint


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Mt Gretna, Pennsylvania
United States
Chris Kaag
 		Total Time = 1h 28m 36s
Overall Rank = 150/588
Age Group = 35-39
Age Group Rank = 18/65
Pre-race routine:

drank a bit of water, checked and double checked everything. looked at transition areas, entrances and exits. checked area around my spot.
Event warmup:

Ran for about 5 minutes with about 4 minutes of stretching 1/2 way through.
Swim
  • 11m 20s
  • 500 yards
  • 02m 16s / 100 yards
Comments:

This was a good time for me! It did include a bit of running. The actual swim time from the "go" until I hit the beach was a bit over 10 minutes- either way, they are both good times for me!!
What would you do differently?:

Drink less lake water, open water swim more, breath better
Transition 1
  • 01m 3s
Comments:

Having the spot right in front of the swim in and bike out REALLY helped this! 5/588!!
What would you do differently?:

Not start putting on a running sneaker (oops) for the bike...cost me a 1st place!! (well, for a transition...)
Bike
  • 52m 54s
  • 16 miles
  • 18.15 mile/hr
Comments:

I liked it! I think I slowed near the end.
What would you do differently?:

I should have spun more on the hills instead of powering up them. May have helped with overall speed.
Transition 2
  • 00m 58s
Comments:

Felt pretty good! I didn't slip out of my shoes fast enough and ended up having to slow too soon.
What would you do differently?:

Get my feet out faster!
Run
  • 22m 21s
  • 3.11 miles
  • 07m 11s  min/mile
Comments:

Right knee hurt with every step...I think I need to readjust location of the cleat on my cycling shoe. My sciatic on my left hammy hurt with every left foot strike. So, pain was a factor with keeping me going fast. Since it hurt when I started slow, I decided to go real fast to get the pain over with. Right knee still hurts, but not as bad. Chiro tomorrow!! Kept my gate (gait?) low, short and REAL fast to help reduce pain from impact.
What would you do differently?:

Nothing! I did a 5k PR (uh, the post 60 lb weight loss, not post college PR)! I cut 44 seconds off my previous low from April! Totally psyched about this!!
Post race
Warm down:

drank water, slow jogged a bit, stretched a lot, ate nuts and dried fruit. After about 30 minutes, got my 1/2 bagel and orange and drank more water, relaxed, vegged, and then went home.

What limited your ability to perform faster:

nothing

Event comments:

Overall, I loved the race! I will definitely do it again!




Last updated: 2009-10-26 12:00 AM
Swimming
00:11:20 | 500 yards | 02m 16s / 100yards
Age Group: 0/65
Overall: 422/588
Performance: Good
Suit: nope
Course: counter clockwise triangle
Start type: Wade Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Good Remainder: Average
Breathing: Below average Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:52:54 | 16 miles | 18.15 mile/hr
Age Group: 0/65
Overall: 170/588
Performance: Average
Wind:
Course: Hilly, some technical turns. Rough road on out and back after transition.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 00:58
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:22:21 | 03.11 miles | 07m 11s  min/mile
Age Group: 0/65
Overall: 130/588
Performance: Good
Course: Basically flat road/ trail
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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:
Race evaluation [1-5] 5