Kinetic Sprint - TriathlonSprint

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Spotsylvania, Virginia
United States
Set-Up, Inc
62F / 17C
Total Time = 1h 45m 5s
Overall Rank = 183/320
Age Group = 45-49
Age Group Rank = 22/35
Pre-race routine:

Woke up at 5:25AM, got the gang out (1.5 hr. drive), coffee, apple, banana, Clif Bar, 20 oz. Infinit.
Event warmup:

10 min. run (no time to bike), 15 min. swim.
  • 19m 52s
  • 820 yards
  • 02m 25s / 100 yards

Started off well, then got slowed down in the chop, felt like I had to turn alot to breathe, got mouthfuls of water a few times. Sighting after 20 strokes is too long, gotta make it 10-15 in rough water.
What would you do differently?:

OK, I'm at a plateau, need coaching to break through and swim faster. Sight on a more regular basis.
Transition 1
  • 01m 50s

Some trouble getting shoes on at T1. Equipment carnage at T1, wish other people would not spread their crap all over the place (especially the dude who moved my bike). Grr, didn't set up my pedals, wasted time at the bike mount line getting them lined up. 40th Overall, 4th in AG.
What would you do differently?:

Nothing, uphill at mount line so flying mount would not work.
  • 56m 16s
  • 18 miles
  • 19.19 mile/hr

Brr. COLD!. Never warmed up, feet went numb from cold, but managed. Hammered hard. Spent some time playing chasing takeover games w/ a few elite riders. Started reeling in a bunch of riders in the later half. Good hill strategy, able to overtake people after they died at the top after standing up on their pedals. Didn't drink much due to the cold and hammering (minor gut discomfort after drinking). Didn't push too hard on sharp corners, backed off a bit on one blind (fast) downhill.
What would you do differently?:

Other than time in the saddle, hills, hills, hills. I keep forgetting that these courses are always more hilly than I imagine. Practice cornering technique and high speed downhill runs would help, too.
Transition 2
  • 01m 5s

Idiot next to me took my bike spot and left a mess at T2, had to go around his stuff (this is the same dude who before the race came in, moved my bike while I was doing a warmup run, and put HIS bike in my place on the same side instead of alternating ... What The ...???). (140th overall, 15th in AG)
What would you do differently?:

Hmm, put a lock on my rack space???
  • 26m 4s
  • 3.11 miles
  • 08m 23s  min/mile

I pushed hard. Really hard. Thighs on the verge of cramping on hills, but they stuck with me. Extra motivation at the end passing someone my age, wanted to make sure he didn't pass me (ended beating him by ONE SECOND).
What would you do differently?:

Absolutely nothing :-)
Post race
Warm down:

Clif bar, watermelon, banana, pasta, water/Gatorade G2

What limited your ability to perform faster:

Swim technique and sighting, bike handling on cornering and fast (blind) descents.

Event comments:

Another great SetupEvents race. Good post-race food, great way to start off Mother's Day (thanks to the wife!!!). Personal Best in Bike and Run :-). Now I just gotta get some swim lessons and do more laps....

Last updated: 2010-03-25 12:00 AM
00:19:52 | 820 yards | 02m 25s / 100yards
Age Group: 32/35
Overall: 274/320
Performance: Average
Suit: F2R Sockeye Sleeveless
Course: Triangular, clockwise, far leg into the chop
Start type: Run Plus: Waves
Water temp: 71F / 22C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
Time: 01:50
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:56:16 | 18 miles | 19.19 mile/hr
Age Group: 18/35
Overall: 138/320
Performance: Good
171 avg. HR, 91 avg. cad, 185 max HR, 112 max cad. 33.7 max mph.
Wind: Headwind with gusts
Course: Windy, very gusty at the bridges.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:05
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal
00:26:04 | 03.11 miles | 08m 23s  min/mile
Age Group: 21/35
Overall: 173/320
Performance: Good
Course: Long uphill 1st mile out of T1, then rolling, downhill finish.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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] 5