5430 Sprint Triathlon - TriathlonSprint


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Boulder, Colorado
United States
5430 Sports Corp.
Sunny
Total Time = 1h 43m 13s
Overall Rank = 690/1277
Age Group = 45-49
Age Group Rank = 0/
Pre-race routine:

Up at 4:30, had a sm glass of milk with a 1/2 bagel and two egg whites. Coffee for the drive to Boulder, and a banana once I was in transition. Drivetime Radio highlights included the Fabulous Thunderbirds/Tuff Enuff, and Tom Petty/Learning to Fly...both popped back in my head periodically throughout the race.
Got set up in transition, visited with Kathleen (kath2163), then off to do a little warm-up.
Event warmup:

Jogged out toward the boathouse, found a utility box that was a good height for some leg stretching, surveyed the swim course from the dock by the beach, then back to transition to grab the swim stuff. Barely warmed up in the water, in favor of trying to calm the nerves. Stomach was iffy so I skipped the pre-swum gu shot.
Swim
  • 13m 13s
  • 880 yards
  • 01m 30s / 100 yards
Comments:

Since I breathe naturally left, I thought I could sight off the kayaks around the course as there were a ton of them => bad idea #1! I wound up way out of the field both on the out and coming back in, swimming a sort of fat diamond instead of a rectangle. I did hit the corner buoys good though, and staying outside is still my preferred mode. If I can do that and shave off the extra 50-75 meters I added, I might get out of the water top ten in my group instead of ~15th.
What would you do differently?:

I had to make an effort to dial back the energy/adrenaline a bit, a 1/2 mile swim requires some patience. And theres a distinction between stroke turnover and stroke effectiveness I need to focus on.
Also need to hustle my butt up the beach a bit more coming out of the water.
Transition 1
  • 02m 18s
Comments:

Everything fell into place for this one. Everytig nwas where I needed it and had no clumsy issues.
What would you do differently?:

Nada.
Bike
  • 54m 28s
  • 17 miles
  • 18.73 mile/hr
Comments:

I really enjoyed the ride. I wasn't heaving winded from the swim, so despite all the carbon-aero rocketry zipping by me I did a little passing of my own, I did seem to be giving it back on what little hills/pitches there were on the course. Overall the legs felt strong, and going down Neva & 63rd was a blast, esp. with a good sized group ahead. Diagonal and Jay weren't bad either, and Jay road is where I started the mental prep to get off and deal with the run.
What would you do differently?:

Work on climbing strength
Transition 2
  • 01m 17s
What would you do differently?:

Again, nothing to change here
Run
  • 31m 59s
  • 3.1 miles
  • 10m 19s  min/mile
Comments:

I suck.
Or more specifically, I still don't run enough, or consistently enough, or well enough, to do well at this segment. Still feel like a garbage truck in tennis shoes. Last year it was PF, this year the left Quadratus Lumborum and the right Gluteus Medius, but lets face it - trying to run with pain is not fun.
What would you do differently?:

Get a running coach. Or a tri coach who can help me with my run.
And core, core, core. Along with more frequent and more consistent runs. All I need is time.
Post race
Warm down:

Walked around with my soppy participant towel, did the 4th leg in the Left Hand tent, went out to the run finish to give Kathleen a shout, stood in the very long transition open-up line, soviet style.

What limited your ability to perform faster:

Core strength
Climbing Strength
Flexibility
Navigation Skills

Event comments:

WTC will take a drubbing for not doing things the Siff way, and they can clearly streamline some of the non-race administrivia. Cotton Tees, with a design that looks like it came from a grade school art contest, at least they could have gone with the 1st place winner.
On the other hand, whoever you are dude, quit yelling at the volunteers, they didn't stripe the parking and I got my big Expedition out just fine; your little Subaru can get out just as easy. Try and find a staffer in a red IronMan shirt to have a rational discussion with next time please, they're paid to make you feel important, the rest of us just think you're rude.




Last updated: 2009-12-20 12:00 AM
Swimming
00:13:13 | 880 yards | 01m 30s / 100yards
Age Group: 15/
Overall: 192/1277
Performance: Average
Suit: Blue Seventy Reaction
Course: clockwise rectangular out and back
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Good Navigation: Below average
Rounding: Good
T1
Time: 02:18
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
00:54:28 | 17 miles | 18.73 mile/hr
Age Group: 0/
Overall: 696/1277
Performance: Good
Wind:
Course: Road loop: Leave the Transition Area (TA), exiting the Reservoir onto 51st Left on 51st to Jay Rd Right on Jay Rd to 28th (3 miles at Jay & 28th) Right on 28th - turns into US-36 (mostly a long gradual hill) Right on Neva Rd (7 miles at this point) * Right on 63rd Right on 63rd to the Diagonal (13.2 miles to the "Diag") Right on the Diagonal to Jay Rd Right on Jay Rd Quick right onto 51st and back to the TA
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:17
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:31:59 | 03.1 miles | 10m 19s  min/mile
Age Group: 0/
Overall: 1006/1277
Performance: Below average
Course: Leave the TA and follow the internal Reservoir Road toward the famous Dams on the East Side. Once on the dam, the course turns to a relatively smooth gravel road or trail.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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