MotorCity Triathlon - Sprint Distance - TriathlonSprint

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Detroit, Michigan
United States
3 Disciplines Racing
72F / 22C
Total Time = 1h 15m 6s
Overall Rank = /416
Age Group = 45-49
Age Group Rank = 1/16
Pre-race routine:

same old same old...a slice of toast with pb and j, banana, coffee, heed in the car to the race site. I had my chip and number, so I just got air in the tires, chatted with folks at t2, loaded up my wetsuit bag and got down to t1 at the beach. Plenty of time to set up the bike, get marked, and catch up with the HUGE amount of friends racing today!!! :) AWESOME!
Event warmup:

Got in and swam out and back in front of the swim exit. About 5 minutes or so in the drink.
  • 10m 28s
  • 500 meters
  • 02m 05s / 100 meters

Coach told me to go moderately hard, which I did. Lots of folks were walking and I thougth I had a good swim. My time didn't relfect that though. I felt like I was working harder than last week, but my time was slower! WTH? It was weird to be out of the water so quickly! My wetsuit removal went pretty well...lots better than practice on Friday night!
What would you do differently?:

I need to do some speed work in the pool to get faster on short distances. I checked with the life guard on the finish cause he was shouting to another athlete...wasted time. I should have kept plugging along!
Transition 1
  • 01m 58s

Pretty fast t1 for was a long run from the water up to the bikes. Again! My feet were sandy and grassy, so I took a moment to wipe them off. Had a hell of a time getting clipped in past the mount line, then all was well!
What would you do differently?:

I have to learn the junior flying leap with the shoes on the bike. Seriously...I do.
  • 33m 21s
  • 12.43 miles
  • 22.36 mile/hr

3D doesn't have my bike split, but according to my garmin, it was 12.16 miles and I rode at 21.9mph. A new bike pr! BUT...once again I fell short of the watts my coach wanted me to ride at. I was pushing, my hr was in the 170's but my average watts were still too low for what Tony wanted me to race at. :( I have got to HTFU and learn to push myself harder!!!
What would you do differently?:

It's hard to complain with a pr time, but I still need to PUSH HARDER! There was more in these legs than I got out of them...a work in progress on the racing front for me!
Transition 2
  • 00m

No split, but it went pretty well. I was kind of shocked to see only a few bikes in t2 when I got in. Made it easy to see my finishers towel at my rack space! :) I double checked my garmin just to make sure I didn't have a brain fart and miss a lap. Nope...12.16 miles. Time to run! My zoots didn't want to go on my feet, but only slowed me down a tad.
What would you do differently?:

Not myself on the ride course more, and maybe baby powder the shoes for easier slip on.
  • 28m 23s
  • 3.4 miles
  • 08m 21s  min/mile

The goal was to run threshold pace, which I didn't for much of the race. I did however pr this run (for a tri), and negative split the run, which is huge for me! I didn't pre run this course, but knew it was all paved and bumpy in the wooded area. This is the first race I didn't stop to drink on the run (I always walk a bit when I do that). I got a very motivating goose from Trixie, and had lots of encouragement from teammates, bt'rs and hounds on the return trip! Very awesome to race with so many friends!
What would you do differently?:

Run harder from the start? Maybe I could have held threshold longer? I didn't try the breathing Tony mentioned till the end of the race...I will practice that in training so it's more doable. Running hard has always been a challenge for me, but I am getting more used to it, and I will get better yet!

Overall, a great run for me after a fine ride!
Post race
Warm down:

jogged with Jeremy (YAY) for a bit just to cool down a tad then hr was super high from the push through the shoot! Got a really nice adjustment from Dr. Karl and chatted up Jhag while on the table. Then we got water, and the socializing/cheering began!

What limited your ability to perform faster:

Mostly the fact that I don't push myself hard enough. My right knee and glute were cranky after the ride in spite of the ketoprofin I'd put on in the morning to help with that. Slowish and innefficient transitions are still my specialty! ;)

Event comments:

This was a fabulous race experience for me! So many friends there to share the day with, my team and a great course in the city! Most excellent! I had SOOOO much fun!


Spunky Trixie pre race, all the hugs from friends before and after racing, hitting T2 with so few bikes hanging there, seeing Chris and Laura spectating, sharing Julies first race day experience with her, seeing Sushi and Tricia on the bike course, getting goosed by Trixie on the run, seeing so many of my peeps on the second half of the run, cooling down with Jeremy!, cheering in so many friends/teammates with KL, Smoak,Jen, Steve and Karen who shared (let me spill all over myself) her recovery drink at the finish, hanging with my #1 training partner pre and post race, getting teased by Steve and Pat, getting heckled by Ann and Carol, hearing how the most excellent Kimm got smooshed in T2 and still brought home the hardware, cheering on so many teammates and friends who placed, checking out my teammates crazy bike rack rigs on their motorcycles, seeing Craigs new custom baby for the first time...In a word, AWESOME! Perhaps my favorite race so far? Hmmm tough call, but certainly top 3!!!

Last updated: 2009-12-31 12:00 AM
00:10:28 | 500 meters | 02m 05s / 100meters
Age Group: 1/16
Overall: 147/416
Performance: Average
Course: rectangle...out and 3 lefts to get back to the swim out...all shallow and basically out of the current of the river.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
Time: 01:58
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
00:33:21 | 12.43 miles | 22.36 mile/hr
Age Group: 1/16
Overall: 0/416
Performance: Good
Avg hr 168 avg watts 188
Wind: Little
Course: 2.25 laps of Belle Isle
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
00:28:23 | 03.4 miles | 08m 21s  min/mile
Age Group: 2/16
Overall: 163/416
Performance: Good
175 avg hr 185 max hr
Course: all paved out behind the casino, across the bridge, and into the nature path which was narrow and had rough pavement for about a mile, then back to the finish.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5