Lake Murray Triathlon - TriathlonSprint


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Prosperity, South Carolina
United States
Set Up Events
85F / 29C
Sunny
 		Total Time = 1h 22m 51s
Overall Rank = 46/350
Age Group = 34-39
Age Group Rank = 12/
Pre-race routine:

Woke up at 4 am and ate a bowl of oatmeal and drank a double shot of espresso. I drove 2 hrs to the race and arrived early. 1 hour prior to race I drank a gatorade .
Event warmup:

15 min run followed by a 15 minute swim 10 minutes prior to race start.
Swim
  • 16m 49s
  • 820 yards
  • 02m 03s / 100 yards
Comments:

Better swim than last race but this is the one area with the greatest room for improvement. I had to resort to the breast stroke a couple times.
What would you do differently?:

Keep woring on my swim.
Transition 1
  • 01m 5s
Comments:

another area for great improvement. Mounting hoes on bike is not working for me. Also need to stream line helmet on and suit off.
What would you do differently?:

Leave shoes off bike. Pay attention to mount line.
Bike
  • 42m 46s
  • 16 miles
  • 22.45 mile/hr
Comments:

Solid ride. Pushed the very edge of the envelope and still have a good run.
What would you do differently?:

Shoes off bike for mount and shoes on bike for dismount. Study the dismount area and have a plan. Drink more. Race number on seat post is a must.
Transition 2
  • 00m 47s
Comments:

This was just not fluid.
What would you do differently?:

Mentally rehearse. This is easy stuff but needs to be fluid and mindless so that you can hit it fully gassed and still get it right. No hat.
Run
  • 21m 26s
  • 3.11 miles
  • 06m 53s  min/mile
Comments:

Solid run. Had a hard time coming off the bike and was on the edge of cramping for the first half mile but then things really smoothed out. Overall one of my best runs though.
What would you do differently?:

Leave the visor especially on a sprint.
Post race
Warm down:

Just an easy walk about and refueled.

What limited your ability to perform faster:

My weight is one of the biggest factors. My swimming is my weakest sport and looses me the most time.

Event comments:

Great race.




Last updated: 2010-05-07 12:00 AM
Swimming
00:16:49 | 820 yards | 02m 03s / 100yards
Age Group: 0/
Overall: 131/350
Performance: Below average
Suit: Orca S3
Course: Triangle open water swim.
Start type: Deep Water Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:05
Performance: Below average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Bad
Biking
00:42:46 | 16 miles | 22.45 mile/hr
Age Group: 0/
Overall: 26/350
Performance: Good
AVG HR 170
Wind: Little
Course: Rolling.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 00:47
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Average
Racking bike Below average
Shoe and helmet removal Below average
Running
00:21:26 | 03.11 miles | 06m 53s  min/mile
Age Group: 0/
Overall: 43/350
Performance: Good
AV HR 174
Course: Rolling Terrain with two out and back loops.
Keeping cool Good Drinking Not enough
Post race
Weight change: %0
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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] 5