The Grandman Triathlon - TriathlonSprint

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Fairhope, Alabama
United States
Mobile Bay Watch
Total Time = 1h 48m 37s
Overall Rank = /
Age Group = 35-39
Age Group Rank = 25/51
Pre-race routine:

Woke up around 4am, finally got out of bed around 4:30am and ate some toast with peanut butter. Left the house about 5:15am, ate a cliff bar on the way and drank gaterade & water. Got to race site, and walked to transition. Got transition setup, was already pretty crowded, but found some room. OOPS!!!! Forgot helmet. Sent wife to get helmet from the car (about 1/2 mile away). Wife got helmet...OOPS!!! forgot sunglasses (couldn't find them in my bag anywhere, sent wife to get backup pair from the car). Luckily they let her in transition to put them on my helmet. Got home yesterday, and there were my sunglasses, don't know why i couldn't find them, guess a bit of nerves. Used the restroom and then headed to the beach for the start. Took a gel about 20 minutes before start.
Event warmup:

not much warmup, was too concerned about the helmet and sunglasses, but did run a little, and got in the water before the start for a very short (maybe 50-100 yards) warmup.
  • 11m 56s
  • 660 yards
  • 01m 49s / 100 yards

Decent swim, but could not get in a rythm at all. Obviously i need a lot of work on this. I started out with a decent rythm, then guess i kept up a pace too fast. eventually couldn't get into a good breathing rythm, and lost it after that. after rounding the bouy for the return, i would get into a rythm, then stop, repeating this multiple times. Eventually, you could stand up on a large portion of the swim, so i stood up and walked for a minute to catch my breath then would start back swimming on the return. Not a bad time overall, but not a good performance.
What would you do differently?:

Learn to pace better on the swim portion. I can do it, just need to start out hard, slow down and get into an easy pace, not worrying about everyone else. Definitly sighted better.
Transition 1
  • 03m 13s

Pretty good transition. Was a long run from the swim to the transition area entrance, jogged the whole way and wasted no time. Overall, my transition time was very good compared to some others. Could have been faster, but would have to run faster.
What would you do differently?:

run a bit faster.
  • 55m 50s
  • 18 miles
  • 19.34 mile/hr

Good ride, avg 19.3mph for the course, felt comfortable throughout. Still need to work on seat position, as I did get a bit numb towards then last 2 miles. Stayed in the aero position for most of the ride, besides a couple of smaller hills. Chugged up the hills pretty good, kept a good cadence, and pushed hard. Started out up a hill, so i climbed it pretty slowly, then settled into an easy pace to get my HR down a bit. After about 2-3 miles, started cranking up the pace and kept a good cadence and pace throughout. Slowed down a bit the last 2 miles and kept the cadence high to get my HR down before coming in for transition to the run. Took a gel about 35 minutes into the bike.
What would you do differently?:

Not much, felt this was a much better bike leg than memphis. Start easy, let HR settle, pick up to race pace, then settle down the last 2 to get HR down for run. Worked well.
Transition 2
  • 01m 41s

Good transition, overall pretty good. Could run a bit faster into and out of transition, but overall pretty good.
What would you do differently?:

Have things a little bit better organized pre-race.
  • 35m 58s
  • 3.12 miles
  • 11m 32s  min/mile

Again, slow run. Of course, this is my weakest area, but it's just sad. The overall run times were not very good, as the best time was 20:17, and you usually see some sub 20 runs. Still no excuse for my performance. It was hot, felt I stayed hydrated on the bike and run, stayed pretty cool on the run, but didn't push thru the mental aspect. Started at a decent clip, which was uphill, then the slightly downhill portion went pretty well thru the neighborhood. Walked the first water station then had to walk a little between mile 1-2. Mile 2-3 was horrible, especially once I got back down to the park, it was aweful. Probably walked 1/2 mile of this one. Picked up the pace closer to the finish line, but was too little too late to have a respectable time. This time, it was not the bike that did me in. I think it was more mental.
What would you do differently?:

WORK on my run....i've got to start training better for the run portion and increase mileage. Also need to push thru the mental aspect of the run, as I had room in my HR to push a bit harder, and probably cut the time down by 2-4 minutes.
Post race
Warm down:

Was worn down after the finish, sat down and took in some cold water to cool down. Walked around and watched some other folks finish up.

What limited your ability to perform faster:

the Run leg....Overall, not too bad, but if my run was better, i would have reached my goal of 1 hour 45 minutes.

Event comments:

Very good race. Enjoyed it very much and will do it again next year. Very well organized and a good course.

Last updated: 2010-05-23 12:00 AM
00:11:56 | 660 yards | 01m 49s / 100yards
Age Group: 22/51
Overall: 51/
Performance: Below average
Course: Out and back triangle.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting: Average
Waves: Navigation: Good
Rounding: Average
Time: 03:13
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
00:55:50 | 18 miles | 19.34 mile/hr
Age Group: 19/51
Overall: 0/
Performance: Good
Wind: Little
Course: Loop around Fairhope and back past the Grand Hotel.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:41
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
00:35:58 | 03.12 miles | 11m 32s  min/mile
Age Group: 41/51
Overall: 0/
Performance: Below average
Course: Out and back thru neighborhood, then thru the park. Overall nice run, plenty of shade.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
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] 5