Angels Race - TriathlonSprint

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Clemmons, North Carolina
United States
Set-Up, Inc
80F / 27C
Total Time = 1h 09m
Overall Rank = 38/226
Age Group = M30-34
Age Group Rank = 8/29
Pre-race routine:

Same as always. Up at 5:00. Walk the dog. Eat a date bar and start sipping G2. Headed out to the race about 6:15 and had a english muffin with peanut butter when we got there. Wait for swim start time.
Event warmup:

  • 06m
  • 300 meters
  • 02m / 100 meters

Masters session is working. I was out of the pool at 5:40 so pretty good for me especially compared to all my other races.
What would you do differently?:

Nothing besides keep working in masters.
Transition 1
  • 01m 59s

Since I pushed the swim I was still trying to catch some breath so I wasn't flying on the run from the pool to my rack. Tried to keep things moving the whole time but I need to get smoother. We sockless for the first time so that helped take off 40 seconds.
What would you do differently?:

Might need to start practicing with my shoes already clipped in and see how much time I can shave.
  • 36m 12s
  • 12.43 miles
  • 20.60 mile/hr

I pushed it pretty good the entire time. My lungs were still burning when I finished (and they stayed that way the entire race). I way about 4 minutes faster than last year and my training hasn't been that great this year so I was pleased with the results.
What would you do differently?:

Ride more.
Transition 2
  • 01m 16s

Nothing too exciting here. I'm sure I can cut some seconds out here and there but I'm okay with the results.
What would you do differently?:

Put on number belt while running. Get out of shoes on the bike.
  • 23m 34s
  • 3.11 miles
  • 07m 35s  min/mile

I pushed the pace about as much as I felt comfortable doing. I might have had more in me but my chest was feeling it so I didn't want to blow up on the final hill that is absolutely brutal. My best run in a race by far and I was very pleased to go sub 24.
What would you do differently?:

Not much. I split 7:44, 7:29, 7:41.
Post race
Warm down:

None. I think I'm going to go for a ride now to get some more miles in my legs this weekend.

What limited your ability to perform faster:

Training volume.

Event comments:

This was my first race 3 years ago. I beat my first time by 20 minutes today. I beat last year by 11 minutes.

Last updated: 2009-12-06 12:00 AM
00:06:00 | 300 meters | 02m / 100meters
Age Group: 10/29
Overall: 70/226
Performance: Good
Course: Serpentine pool swim.
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Time: 01:59
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:36:12 | 12.43 miles | 20.60 mile/hr
Age Group: 9/29
Overall: 52/226
Performance: Good
Wind: None
Course: Two loop with some slight inclines that make recovering tough.
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:16
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:23:34 | 03.11 miles | 07m 35s  min/mile
Age Group: 9/29
Overall: 33/226
Performance: Good
Course: Loop with a out and back section on gravel road for 1 mile. One long gradual hill and one hill from hell after mile 2.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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] 5