Ashland Lions Sprint - TriathlonSprint


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Ashland, Massachusetts
United States
FIRM
Precipitation
 		Total Time = 1h 16m 33s
Overall Rank = 8/90
Age Group = 30-34
Age Group Rank = 1/9
Pre-race routine:

Woke up later than normal (race was two blocks from my house) had bagel with PB, banana and coffee. Was going to ride to the race but it was raining so I opted to drive.
Event warmup:

Light running, light swimming and light stretching.
Swim
  • 08m 50s
  • 880 yards
  • 01m / 100 yards
Comments:

Couldn't spot the buoys well. Then went well off course on the way out to the first buoy. On the way in I caught someones feet but he was all over the place so it wasn't a good idea. Probably slowed me down.
My breathing was not good, which surprised me as I've worked on that a bit.
What would you do differently?:

Need to get more open water swims in. Sighting was an issue. When I practice I breathe bi-laterally, but about half way through this swim I was only breathing to my right.
Transition 1
  • 05m 16s
Comments:

Okay, there was a 1/4 mile trail run then a short run through a field to T1. No joke. Probably the fastest transition to T1 was 4:30, so this obviously slowed everyone down. It was raining so the trails were a bit slippery.
What would you do differently?:

Nothing I left a pair of water shoes on the beach. I heard more people cursing at the short trail run, it was pretty funny.
Bike
  • 37m 55s
  • 13 miles
  • 20.57 mile/hr
Comments:

Okay ride. This is an area I needed the most help with. I felt much better than I did last year, which was my first year of racing.
What would you do differently?:

More fluid. I think with the rain and cool temps I skipped on the water intake.
Transition 2
  • 01m 13s
Comments:

Had trouble with getting shoes on.
Run
  • 23m 18s
  • 3.2 miles
  • 07m 17s  min/mile
Comments:

This is slow for me. My legs take a while to get into a groove. So I actually didn't feel good until the turn around point. There was a guy on my heels the whole time and after the turn around I added quite a bit of space so it was evident that I felt better as my legs loosened up.
What would you do differently?:

Practice more B/R bricks.
Post race
Warm down:

Very light stretching. Hamstrings were very tight.

What limited your ability to perform faster:

First race of the year for me. And, foolishly, I worked my legs out (strength training) very hard on the Thursday prior to the race. They were still very tight on that Sunday.

Event comments:

As far as I can tell they did a good job considering the weather situation (rain). I've never done a race with two distances going off around the same time, which I thought they handled well.
Course was marked well.

This was my first AG win. Last year I mixed between Clyds and AG and this year I told myself I would only race AG. So a win in my AG for my first race of the season is a nice outcome, even though I didn't race as well as I wanted to.




Last updated: 2010-06-14 12:00 AM
Swimming
00:08:50 | 880 yards | 01m / 100yards
Age Group: 2/9
Overall: 5/90
Performance: Below average
There was an Oly going on too so the sprint course was half that. Pretty much everyone was in the water at the same time which was cool (did not start together though).
Suit: X-terra John
Course: Water was much warmer than I anticipated. It was a small elongated loop.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Below average Drafting: Average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 05:16
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:37:55 | 13 miles | 20.57 mile/hr
Age Group: 2/9
Overall: 14/90
Performance: Average
One lap for the sprint and two for the Oly
Wind: Little
Course: Roads were pretty rough and very wet. I saw more people with flats on this course than I have ever seen. There were rolling hills throughout the course. Tough going up and fast coming down.
Road:  Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:13
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
Running
00:23:18 | 03.2 miles | 07m 17s  min/mile
Age Group: 1/9
Overall: 8/90
Performance: Below average
Out and back sprint course.
Course: This was a hilly course. I live in the area so I anticipated it to be hilly but I never ran the course off the bike.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3