Appalachian Power Smith Mountain Lake Triathlon - TriathlonSprint


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Huddleston, Virginia
United States
Set-Up Events
Sunny
 		Total Time = 1h 17m 6s
Overall Rank = 35/213
Age Group = 25-29
Age Group Rank = 1/13
Pre-race routine:

Got up at 6. Showered and had a smoothie.
Event warmup:

Set up transition area and then went for a light job and stretch. Swam a little bit to get ready...
Swim
  • 13m 8s
  • 820 yards
  • 01m 35s / 100 yards
Comments:

I did not have a very good swim for me. I got off course on the way to the first turn and then on the way back in after the last turn I started to get a cramp. Slowed down a little and it went away.
What would you do differently?:

I knew that I had not been swimming enough freestyle to do better than last year. I needed to pull harder on my stroke.
Transition 1
  • 01m 46s
Comments:

Pretty good transition minus the getting the cap off quickly...
What would you do differently?:

Run faster to my transition area
Bike
  • 38m 17s
  • 12.43 miles
  • 19.48 mile/hr
Comments:

Decent bike maybe push it harder going up hills and on some of the downhills. I think the course is longer than 12.4 When I drove it the night before it was more like 13 than 12.4. Fun course to ride though!
What would you do differently?:

Work more on getting into the shoes quicker... Also I need to bike more I knew I had done this enough to really push it.
Transition 2
  • 00m 47s
Comments:

Good flying dismount...
What would you do differently?:

Run faster to my transition spot
Run
  • 23m 11s
  • 3.11 miles
  • 07m 27s  min/mile
Comments:

Ok run but wasn't as fast as I would have liked it to be, definitely disappointed. I could have run faster. It was hot though.
What would you do differently?:

Increase my stride length just a little bit and increase my cadence a few. I need to run more.
Post race
Warm down:

Stretch a little, go stand in waist deep water for 10-15min. Eat food and take in fluids.

What limited your ability to perform faster:

Overall fitness. I'm in ok shape but still really need to improve to get where I want to be.

Event comments:

Fun race!!




Last updated: 2010-03-26 12:00 AM
Swimming
00:13:08 | 820 yards | 01m 35s / 100yards
Age Group: 2/13
Overall: 33/213
Performance: Below average
Suit: Zoot Fuzion
Course: Two right turns...
Start type: Run Plus:
Water temp: 0F / 0C Current:
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Below average
Rounding: Average
T1
Time: 01:46
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
00:38:17 | 12.43 miles | 19.48 mile/hr
Age Group: 4/13
Overall: 53/213
Performance: Average
Wind:
Course: Out and back
Road: Smooth Dry Cadence: HI
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:47
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:23:11 | 03.11 miles | 07m 27s  min/mile
Age Group: 4/13
Overall: 52/213
Performance: Below average
Course: Out and back
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4