Topeka TinMan Triathlon - TriathlonLong Course


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Topeka, Kansas
United States
Ultramax Nation
90F / 32C
Sunny
 		Total Time = 2h 38m 38s
Overall Rank = 73/194
Age Group = 25-29
Age Group Rank = 7/14
Pre-race routine:

woke up at around 4:00 got everything ready from the Hotel around 4:30 took in around 400 Cal Protein Shake.
Event warmup:

Did a out and back small swim 30 minutes before and then 10 min prior jumped in again to swim around and keep cool.
Swim
  • 28m 49s
  • 1760 yards
  • 01m 38s / 100 yards
Comments:

I think I did good on the swim, my navigation was real good and straight, I did not weave back and before like usally. I think bilateral breathing have helped my open water swim alot.
Transition 1
  • 01m 10s
Comments:

I did okay the transition area was a little tight but overall I did okay I think. There is always room for inmprovement.
Bike
  • 1h 06m 5s
  • 20.85 miles
  • 18.93 mile/hr
Comments:

I live in a hilly area but those hills out there seemed like they would never end, I mean this is Kansas where is all the nice straight flats.
Transition 2
  • 01m 34s
Comments:

I wore socks which on that run I need them so I am glad I wore them but I did have trouble getting them on.
Run
  • 1h 02m
  • 6.9 miles
  • 08m 59s  min/mile
Comments:

The heat killed alot of people by mile 4 my legs were just big knots of muscle, especially near my knees. I ended of walking 3 times for 20-30 sec.
What would you do differently?:

Do more long bricks in the heat?
Post race
Warm down:

Stretched and helped tear down the event because of thuderstrorm came right after I finshed. So I thought I do not want to take the family to the car in the rain so I thought I would help out.

Event comments:

I have completed my first Long distance race, up till now I have only completed Sprints but I am loving this Long stuff, I can't wait till my Half Ironman in September.




Last updated: 2010-03-02 12:00 AM
Swimming
00:28:49 | 1760 yards | 01m 38s / 100yards
Age Group: 0/14
Overall: 0/194
Performance: Good
Suit: Sleeveless Wetsuit
Course: Rectangle with the Bouy and your right.
Start type: Deep Water Plus:
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Average
T1
Time: 01:10
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
01:06:05 | 20.85 miles | 18.93 mile/hr
Age Group: 0/14
Overall: 0/194
Performance: Average
Wind: Some
Course: Mostly Rolling course that seemed like it would never end.
Road: Rough Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:34
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Below average
Shoe and helmet removal Average
Running
01:02:00 | 06.9 miles | 08m 59s  min/mile
Age Group: 0/14
Overall: 0/194
Performance: Below average
Course: Rolling cousre around the lake.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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