Ozark Valley Triathlon - TriathlonSprint


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Fayetteville, Arkansas
United States
All Sports Productions, Inc.
80F / 27C
Sunny
 		Total Time = 1h 39m 36s
Overall Rank = 8/225
Age Group = 30-34
Age Group Rank = 1/25
Pre-race routine:

Drove to A. Simpson's Saturday morning. Ate pasta dinner @ L & Clark. 10:15-10:30 to bed. Awake @ 4:50. Three eggs. Two pieces of toast. Glass of water.
Event warmup:

Easy jog with some pick ups. 1 min bike ride. GU shot and FRS 1/2 hour before race.
Swim
  • 15m 4s
  • 1000 yards
  • 01m 31s / 100 yards
Comments:

Went out very easy. Drafted for a bit swimming into sun. Left him as started to slow. Swam rest by self.
What would you do differently?:

Should have jumped to faster swimmers sooner and drafted them.
Transition 1
  • 02m 9s
Comments:

Did not have Garmin velcro watch on. Messed with getting it on for about :30 it seemed. Not a good transition.
What would you do differently?:

Have quick release strap on....then simply slap watch on!!!!!
Bike
  • 53m 20s
  • 19 miles
  • 21.38 mile/hr
Comments:

Felt very easy...HR stayed up.
What would you do differently?:

Only pushed bike for a little bit. Relaxed to much at mile 14, 16, 17.5 and 18.5 (hr dropped to 140's at those times)
Transition 2
  • 00m 42s
Comments:

GREAT DISMOUNT !!!! ALMOST TO GOOD, FELT A LITTLE O.O.C. !!!!
Fastest transition in age group. Third fastest overall!!!
What would you do differently?:

A little slower during dismount : )
Run
  • 28m 19s
  • 4 miles
  • 07m 05s  min/mile
Comments:

Very hard to get pace down. Only a few yards of flat ground. Always going up or down a hill. Paced self at beginning just fine off of runner in front of me...passed him as he stopped to walk at big hill.
What would you do differently?:

Train more hills prior to....Worked on "cresting" the hills and long strides on downhill....worked to have fast feet going up....Felt good on the run!!! Could have ran more.
Post race
Warm down:

Walked a bit, drank a bit, cool water over back of head also.

What limited your ability to perform faster:

Hilly run...

Event comments:

Awards and give aways took forever with kids around and with heat. Very calm and relaxing atmosphere. Good vendors and free food (chicken, pasta, bread, water, gatorade, ice cream, bananas, cookies).





Last updated: 2010-06-03 12:00 AM
Swimming
00:15:04 | 1000 yards | 01m 31s / 100yards
Age Group: 2/25
Overall: 8/225
Performance: Good
Suit: 2010 Pearl Izumi PRO
Course: Approx 250 yd, Turn right, 100 yards turn right, 600 yards, turn right, 50 yards to the exit....long uphill run up to transition (1/4 mile)
Start type: Deep Water Plus: Waves
Water temp: 85F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 02:09
Performance: Below average
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:53:20 | 19 miles | 21.38 mile/hr
Age Group: 3/25
Overall: 24/225
Performance: Good
18.8 miles = 53:35 = 21.0 AVG MPH Max spd 36.4 Avg HR 156 Max HR 169 Avg Cadence = 98
Wind: Little
Course: Easy climb at mile one (not steep or long) One steep climp @ mile 6. Big downhill and rollers from mile 7 until 11. Steady climb from mile 11 until mile 16.
Road: Rough  Cadence: 98
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 00:42
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:28:19 | 04 miles | 07m 05s  min/mile
Age Group: 2/25
Overall: 16/225
Performance: Good
3.72 miles in 28:42. 7:43 avg pace Avg HR 167 Max HR 176 Mile 1 = 7:56 Mile 2 = 7:21 Mile 3 = 8:06 .72 = 5:18 (7:20 avg)
Course: Two loop course VERY HILLY !!!!
Keeping cool Good Drinking Just right
Post race
Weight change: %2.5
Overall: Good
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: Average
Race evaluation [1-5] 4