Lums Pond Triathlon & Duathlon - TriathlonSprint

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Bear, Delaware
United States
80F / 27C
Total Time = 2h 14m 22s
Overall Rank = 361/408
Age Group = 50-54
Age Group Rank = 6/10
Pre-race routine:

eat a bagel and drink hot tea. take 2 legs pills, drink carb drink, package pickup morning of race - - lots of relaxing time to set up transition area and pee (several times).
Event warmup:

set up transition area, walk in's and out's, get familiar with where my transition area is - - hang bright colored scarf on bike rack - - great position on bike rack.
  • 31m 54s
  • 875 yards
  • 03m 39s / 100 yards

navigation was beautiful! great positioning, straight line, shortest course to finish - - -just need to focus, concentrate and keep steady, swimming freestyle the whole time.
What would you do differently?:

start SLOW and FOCUS on steady strokes and not worry so much about sighting until I've gone 100 yards or so - - I can keep on course by staying in a pack of swimmers.
Transition 1
  • 01m 38s

great transition - focused, running, quick change - - faster than 2 women who were at transition before me - left them in the dust - including one who was walking through the very narrow lanes to the bike out. passed her and ran through, bike mount was smooth and start was great.
What would you do differently?:

  • 1h 12m 37s
  • 19.5 miles
  • 16.11 mile/hr

excellent bike pace - -kept cadence as close to 90 as I could. many cases I was over 100 and spinning comfortably in the aero bars, sometimes I changed it up and increased the gears and lowered cadence to 70-75 - very strong work on overpass - - -kept cadence above 80 and in high gear for the whole race. Drinking was good - -I passed several folks and played leap frog with 2 who I eventually passed for good. Very strong finish - - others in the race were slowing down at the end - very comfortable length - no issues - never got tired - -good use of gels and liquids. thought about the pace line that I was in at Tour Dewey with the guys going 20 mph and imagined I was doing it here - - it felt really good!
What would you do differently?:

keep practicing strength drills - definitely noticed a difference on the overpass.
Transition 2
  • 01m 3s

excellent dismount - - fast until touching dismount line, quick off and run to rack -- quick change and out for the run - - - no cramps, nothing - -felt great!
What would you do differently?:

  • 27m 8s
  • 3 miles
  • 09m 02s  min/mile

didn't like running in the grass - too mushy after rain and grass was a little long - - felt sluggish and tough to pick up my feet - once on path, felt really good, a little short of breathe but tried to slow my breathing and find my "forever pace". nice cool, overcast, passing several folks (always gives me that extra boost of energy and confidence) - kept telling myself this is only 3 miles - piece of cake! threw water over my head and on the way back, my head and chest! felt great!! got a little gas bubble under my right rib cage -- just tried to control my breathing - take long breathes and exhale completely - - then ignored it and it went away. Kept looking ahead and trying to close the distance and then pass people, one by one! trying to see who was in my age group - but never passed a single one in my age group - - oh well..
What would you do differently?:

nothing - great run!
Post race
Warm down:

walked to catch my breathe. got a coke and a sandwhich, waited to hear results - knew I wouldn't place because of my swim - - but you never know ...... not really hungry, tired or sore - -wow! I must really be getting into shape to feel this good after a race!!! :)

What limited your ability to perform faster:

hyperventilating on the swim - - not keeping my focus on the swim

Event comments:

really enjoyed the course - would like to try it again next year. sandwhiches were soggy - yuck! no soda's - just healthy drinks - - I need SUGAR after a race!

Last updated: 2010-03-31 12:00 AM
00:31:54 | 875 yards | 03m 39s / 100yards
Age Group: 7/10
Overall: 363/408
Performance: Below average
Suit: none
Course: in water start - -adjusted to water beautifully, relaxed, warmed up with some short swims before countdown. Great positioning and good start, drafting swimmer in front of me. Something swirled beneath my stomache and startled me - thought it was another swimmer kicking, sighted and saw nothing but swimmer 10 feet in front, swam again, swirled again (fish?) - lost concentration and started to hyperventilate, rolled over, backstroked, then side stroked, gasping for air, eventually breast stroked to gain my composure, started freestyle several times but after about 25-50 yards, could not get my breathe. After reaching turnaround buoy, determined to "DEAL WITH IT" and put my head in the water and GO. started to relax - water was less turbulent, less swimmers, did not worry about sighting - kayakers will move me and I can see swimmers to my right - - finished strong - passed several of the swimmers who had initially passed me. Strong finish, running out of the water to transition.
Start type: Deep Water Plus:
Water temp: 80F / 27C Current: Medium
200M Perf. Below average Remainder: Average
Breathing: Below average Drafting: Below average
Waves: Below average Navigation: Good
Rounding: Good
Time: 01:38
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
01:12:37 | 19.5 miles | 16.11 mile/hr
Age Group: 5/10
Overall: 367/408
Performance: Good
Wind: Cross-winds
Course: newly paved roads, shaded - overcast day was wonderful - some light rain - construction required me to slow a little bit to get over the bumps. flat course - one overpass (have to go over on the outbound and returning).
Road: Smooth Wet Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:03
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:27:08 | 03 miles | 09m 02s  min/mile
Age Group: 6/10
Overall: 330/408
Performance: Good
Course: shaded trail - some small inclines on rocky path - no biggy, flat for the most part - water only at 1.5 mile mark - but since it reutrned same way - worked great
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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] 4