Western Oregon Triathlon - TriathlonSprint


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Monmourh, Oregon
United States
53F / 12C
Overcast
Total Time = 1h 47m 25s
Overall Rank = 6/15
Age Group = 50-59
Age Group Rank = 6/15
Pre-race routine:

I drank an Ensure, then ate a Breakfast Sandwich and drank a Gatorade.
Event warmup:

Since Suzanne was swimming I performed a short bike ride as a warm-up. Nothing more the 5 minutes to warm-up the legs a little bit
Swim
  • 09m 52s
  • 500 meters
  • 01m 58s / 100 meters
Transition 1
  • 00m 28s
Comments:

There really was not a T1 except for the hand slap and a 15 foot walk to the bike mount line.
Bike
  • 1h 06m 25s
  • 17 miles
  • 15.36 mile/hr
Comments:

I was riding pretty hard. I let my heart rate elevate pretty quickly. Since Suzanne swam in the early heats there were not many strong riders on the course to measure my effort against.
What would you do differently?:

When the course is not flat it is always difficult to maintain a steady effort. I really need to get my racing HR zone and stick to it.
Transition 2
  • 01m 11s
Comments:

I was passed by 4 runners during the run segment vice getting passes once in the bike. I only passed one runner while I passed 6 on the bike segment. Obviously my run leg needs works.
What would you do differently?:

I think I need to get some elastic laces. Other than tying my shoe not much there to work on. I left my shoes in in the clips and ran in my socks. I probably could stand while changing rather than sitting down.
Run
  • 29m 29s
  • 3.1 miles
  • 09m 31s  min/mile
Comments:

I felt I was getting a good heel lift on my run. I just wasn't getting the stride length or turnover I would have liked.
What would you do differently?:

I think I really need to work on my bike/run brick. The run was obviously slower than my bike.
Post race
Warm down:

Basically I did a long slow walk back to the vehicle, grabbed a sandwich and drink then went home.

What limited your ability to perform faster:

I probably need to work on my bike run brick. The bike/run transition was fine.

Event comments:

I would say I am happy with the ride, tolerant of the run and extremely happy that did not perform a 500 meter pool swim. Finally a thank you to Suzanne for swimming for me.




Last updated: 2010-01-27 12:00 AM
Swimming
00:09:52 | 500 meters | 01m 58s / 100meters
Age Group: 10/15
Overall: 56/15
Performance: Good
Suzanne swam a sub 10 minute 500 meter pool swim. She was very happy with her time.
Suit:
Course: WOU Pool
Start type: Inside Pool Plus: Time Trial
Water temp: 65F / 18C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding:
T1
Time: 00:28
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:06:25 | 17 miles | 15.36 mile/hr
Age Group: 6/15
Overall: 15/15
Performance: Average
Wind: Some
Course: The bike course was hilly with very little flat. The surface was good and the course volunteers were good at keeping traffic off you at crossings.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:11
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:29:29 | 03.1 miles | 09m 31s  min/mile
Age Group: 10/15
Overall: 15/15
Performance: Average
Course: The course was a flat out and back. It was pretty nondescript with not much to hold your interest.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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: Below average
Race evaluation [1-5] 3