San Francisco Triathlon at Treasure Island - TriathlonSprint


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San Francisco, California
United States
Tri-California Events
Overcast
 		Total Time = 1h 15m 58s
Overall Rank = 107/299
Age Group = 35-39
Age Group Rank = 17/31
Pre-race routine:

Bagel, banana, coffee and gatorade for breakfast. Into transition about 1.5 hours prior to start to setup.
Should have taken a gel and a gatorade and endorolytes prior to the start - might have helped avoid cramping later in the race.
Event warmup:

Some stretching & a little light jogging. Spent time looking at the prior waves figuring out how I was going to get in and out of the water.
Swim
  • 11m 59s
  • 547 yards
  • 02m 11s / 100 yards
Comments:

OK on the swim. Would like to have swum faster, but given recent lack of training was an acceptable effort
What would you do differently?:

Train more, as usual.
Transition 1
  • 02m 54s
Comments:

This was a bit slower than I expected. Could be the amount of running to and from transition... also, had a little trouble standing with the cold from the swim. Also I took the time to chug a gel as I had not taken one prior to the start which I normally do
What would you do differently?:

Avoid the need to take a gel in T1 - by taking before or having it ready on the bike.
Bike
  • 33m 38s
  • 12.43 miles
  • 22.17 mile/hr
Comments:

Overall the bike was my strongest leg, as usual. Felt fairly strong and opened it up a bit. However not too far into the first lap, I felt the first telltale signs of a calf cramp - in both legs. Tried to stretch a bit and take some fluids and gel. Unfortunately did not have any endurolytes with me.
What would you do differently?:

Have better nutrition plan. Need salt sticks for endurolytes in handle bars.
Transition 2
  • 00m 57s
Comments:

Decent transition. Unremarkable. Longer than usual, I think due to the long run into and out of transition.
What would you do differently?:

Not a lot. Have endurolytes ready.
Run
  • 26m 30s
  • 3.11 miles
  • 08m 31s  min/mile
Comments:

Run sucked. period.
Had felt my calves cramping already on the bike and the run really put the screws on. Took endurolytes at the start, but was (genuinely) shocked that there was no aid station on the run. There was what looked like a box of aid station supplies near the turnaround, but nobody manning it. As a result of cramping, had to stop multiple times to stretch and had to grind slowly through the pain. Should have been 1-2 mins faster on the run, for sure. Definitely wasn't as hydrated as I wanted to be - no thanks to the lack of an aid station.
What would you do differently?:

Hydrate better - maybe run with some gatorade. Have a better nutrition plan and stick to it. Need to resolve this cramping issue.
Post race
Warm down:

Tried to walk out the cramps. Hit the massage table - very painful, but I'm sure it helped.

What limited your ability to perform faster:

Cramps. Have to figure this out and be diligent about preventative measures

Finished 88 out of 199 men - happy with that. finished between 1/2 and 2/3 of my age group. happy with that, too.

Event comments:

Good race - everything about it was well organized - except the lack of an aid station on the run. Normally would not have bothered me... but today I needed it and it wasn't there.




Last updated: 2010-07-09 12:00 AM
Swimming
00:11:59 | 547 yards | 02m 11s / 100yards
Age Group: 20/31
Overall: 167/299
Performance: Average
Suit: orca sonar fullsuit
Course: Single triangle course in protected cove. Water was pretty black at the start as the ground there is fairly muddy. The in-out was a bit messed up as nobody accounted for the tide and the temporary stairs ended about two feet above the water. Organizers did a decent job improvising, but advance planning and building the stairs accordingly would have avoided problems.
Start type: Deep Water Plus: Waves
Water temp: 58F / 14C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 02:54
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:33:38 | 12.43 miles | 22.17 mile/hr
Age Group: 11/31
Overall: 60/299
Performance: Good
Lap times: 11:34 10:38 11:36
Wind: Some
Course: The course was three laps of a closed loop around Treasure Island. fairly technical, with lots of corners. Road was rough and crappy, making for a rough ride. Also, on the back-side of the island, heading northwest, there was a modest headwind that required dropping down a gear or two.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Not enough
T2
Time: 00:57
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:26:30 | 03.11 miles | 08m 31s  min/mile
Age Group: 24/31
Overall: 158/299
Performance: Bad
Lap times: 13:29 13:01 Negative split - mainly due to taking extra time to stretch on first lap
Course: Flat, two laps of an 1.5 mile out-and back course along the shore road. Nice views of the new bay bridge construction and out ofer Oakland and Richmond.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities:
Race evaluation [1-5] 4