Lake Murray Triathlon - TriathlonSprint


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Prosperity, South Carolina
United States
Set Up Events
Sunny
 		Total Time = 1h 26m 49s
Overall Rank = 79/~310
Age Group = M 40-44
Age Group Rank = 5/27
Pre-race routine:

Got up @ 04:00 AM. I ate PBJ, drank some coffee, and sipped on G'ade while my friend Kevin and I rode the 1.5 hrs to the race.
Event warmup:

15 min spin on the bike w/ some pickups, 10 min run w/ some pickups, ~ 200 m swim
Swim
  • 15m 41s
  • 820 yards
  • 01m 55s / 100 yards
Comments:

I got beat on pretty good on the first part of the swim. I tried to stay calm and used a good bit of energy to try to surge to open water. Things cleared out once I reached the first buoy & the rest of the swim was uneventful.
What would you do differently?:

Keep working
Transition 1
  • 01m 9s
Comments:

I had the second or third fastest transition split in my AG, but I could have been faster if my wetsuit wouldn't have gotten stuck on my feet. I had to sit down to pry the thing off both of my feet.
Bike
  • 47m 2s
  • 16 miles
  • 20.41 mile/hr
Comments:

Coming out of T1 I felt like my HR was jacked way up. I didn't have a HR monitor on, but I just felt like my heart was racing and my percieved effort was way high compared to my performance. On one of the small rollers I actually sat up at of aero in an attempt to catch my breath. At the first left turn we caught a tail and that gave me enough assistance to get going. Over the last 13 miles I prob. avg. a little over 22. However, those first 3 miles kicked my butt. I ended up riding about 2.5 min slower this year compared to last year.
What would you do differently?:

Not sure if racing HIM(if you want to call my HIM performance racing) last week had anything to do w/ the percieved exertion of those first few miles. After I finally got my HR down and I caught my breath I was able to push a good pace. I just need to keep riding my bike--alot!
Transition 2
  • 00m 47s
Comments:

Racked my bike pulled my shoes on & started running.
What would you do differently?:

Keep practicing pushing the pace.
Run
  • 22m 12s
  • 3.11 miles
  • 07m 08s  min/mile
Comments:

I really wanted to go sub 22 on the run. I pushed hard(for me)the whole way but ended up 12" shy of my goal run time.
What would you do differently?:

Run more and run faster
Post race
Warm down:

Hung out talking w/ friends. Good food and drink post race.

Event comments:

I've done this race the last several years. SetUp does a great job w/ organization, course safety/nourishment, and post race activities.




Last updated: 2010-05-05 12:00 AM
Swimming
00:15:41 | 820 yards | 01m 55s / 100yards
Age Group: 12/27
Overall: 104/~310
Performance: Average
Suit: Xterra
Course: Counter clockwise triangle.
Start type: Deep Water Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Average Remainder: Average
Breathing: Drafting: Bad
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:09
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:47:02 | 16 miles | 20.41 mile/hr
Age Group: 7/27
Overall: 84/~310
Performance: Below average
Wind: Some
Course: Lollipop that loops clockwise.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Hills: Average
Race pace: Drinks:
T2
Time: 00:47
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:22:12 | 03.11 miles | 07m 08s  min/mile
Age Group: 7/27
Overall: 68/~310
Performance: Average
Course: Small rolling paved hills inside the state park. Lots of shade.
Keeping cool Good Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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