TRI for FUN #2 - TriathlonSprint


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Herald, California
United States
Total Body Fitness
73F / 23C
Sunny
 		Total Time = 1h 40m 14s
Overall Rank = 121/412
Age Group = 40-44
Age Group Rank = 12/25
Pre-race routine:

Ate a yogurt and some toast with PB before heading out to the race. Arrived roughly 90 minutes before the race start, so setup my transition area and spend some time chatting with members of the tri club I just joined ( Sacramento Tri Club ).
Event warmup:

Walked around to check the entrance and exits to the transition area
Swim
  • 17m 10s
  • 880 yards
  • 01m 57s / 100 yards
Comments:

Swim was a little slower for me this race than last race. Had some issues with siting and swimming straight. Was not winded at all when I got out of the water, could probably have pushed a little harder.
What would you do differently?:

Swim a little harder and site better. I also need to spend more time in the pool / lake between races.
Transition 1
  • 02m
Comments:

T1 was smooth, even remembered to clip my helmet this time before exiting T1
Bike
  • 50m 31s
  • 16 miles
  • 19.00 mile/hr
Comments:

Worked on keeping a nice steady pace for the entire ride, slowed down a little too much spinning back into T2. Saw lots of drafting on the course.

The day started to heat up near the end of the bike ride
What would you do differently?:

Push a little harder into T2 and remember to drink more on the ride
Transition 2
  • 01m
Comments:

Smooth T2, need to get quick laces so that I do not need to sitdown to tie my shoes
Run
  • 29m 33s
  • 3 miles
  • 09m 51s  min/mile
Comments:

The run course has zero shade and the day was starting to warm up. I went out too fast and ended up walking some to try and get my HR down. HR was too high for the run, but overall I was happy with running without any calf issues.
What would you do differently?:

More running in training.
Post race
Warm down:

walked around, some stretching and then some pasta.

What limited your ability to perform faster:

Not enough run training ( took 2 weeks off to let calves heal ) and not enough training in the heat.

Event comments:

Some issues with the timing for the race. One of my training partners started in the wave before me, finished the run 12 seconds in front of me, but got a time 8 minutes faster than me.




Last updated: 2009-12-31 12:00 AM
Swimming
00:17:10 | 880 yards | 01m 57s / 100yards
Age Group: 0/25
Overall: 0/412
Performance: Good
Suit: Xterra Vortex 3 Full
Course: U shape course starting on the west side of the swim beach and ending on the east side of the beach.
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 02:00
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
00:50:31 | 16 miles | 19.00 mile/hr
Age Group: 0/25
Overall: 0/412
Performance: Good
AHR - 167 bpm
Wind: Little
Course: Out and back from Rancho Seco park onto State Route 104. SR 104 is relatively flat with a couple of rollers thrown in. CHP was out controlling traffic, so only had to deal with drivers coming from one direction or the other (alternating packs of cars).
Road: Rough Dry Cadence: 86
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:29:33 | 03 miles | 09m 51s  min/mile
Age Group: 0/25
Overall: 0/412
Performance: Good
AHR - 174 BPM mile 1 - 9:36 mile 2 - 10:25 mile 3 - 9:32
Course: Grass exit from the transition area and then an out and back on a dirt fire road. The fire road was a series of rollers, nothing to high.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 3
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