Intraining Icebreaker Pool Triathlon - TriathlonSprint

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American Fork, Utah
United States
In Training
60F / 16C
Total Time = 1h 02m 31s
Overall Rank = 12/231
Age Group = Clydesdales
Age Group Rank = 1/16
Pre-race routine:

The course is less than two miles from my house and downhill, so I rode the bike into the tri. I set up transition and spent a lot of time chatting with various friends at the race. I had two non-BT friends who were doing the first tri, so I assisted them with transition, etc. Then I got together with the BT'ers for pictures.
Event warmup:

I rode the bike in, which helped warm up the legs. Shortly before the tri kicked off, I spent 6-7 minutes swimming the 300M course to warmup. I practiced switching lanes on the push-off.
  • 05m 30s
  • 328 yards
  • 01m 41s / 100 yards

The swim was a 10 second staggered start. I was paying too much attention to the guy that was getting numbers at the side of the pool and didn't hear the whistle blow. I missed the start by about 5 seconds. 5 seconds isn't much, but it threw me off a little bit mentally.

The swim used to be a weakness. It's still not great, but I didn't drop too much time to the people ahead of me. On a longer swim course, this might be an issue still.
What would you do differently?:

I probably could have pushed a bit harder (15-30 seconde) and still come out of the water feeling good enough to run to transition. I was a little conservative in the middle of the course.
Transition 1
  • 01m 34s

I had a little trouble jumping on the bike and getting clipped in. I ran a little further out of transition than I needed to and realized it after several steps. It took me about 5 seconds too long to clip in.
What would you do differently?:

Run a little harder. Pay more attention.
  • 32m 13s
  • 11.5 miles
  • 21.42 mile/hr

I attacked the bike course hard for the first 1 1/2 laps, then upped the cadence and slowed down just a bit for the last 1/2 to prepare for the run. I passed well and maneuvered the course well.

I had a near-accident at the start of the second lap, though. As I came down the hill and toward the turn, a car in front of me attempted to make a right turn onto the bike course and realized that his car didn't fit between the curb and the cones, so he came to a complete stop. I was going close to 30 mph and had to hit the brakes HARD. I was preparing to either dive onto the trunk of his car or lay my bike down on its side and had just popped out of the pedals, but managed to avoid him by inches. I yelled at him as I was going by and also narrowly avoided him turning into me. It kind of pissed me off and took away all of my momentum coming down the hill and around the corner. Not only did it take time off of the actual ride, but it also kind of took me out of my groove for a few minutes. In the mean time, the guy I had left behind 1/2 mile earlier had caught right back up and tailed me until I got to the hill.

On the next two turns, I ended up in a mob of people who were on their first lap. I had to come to almost a complete stop on both because of a couple of people who were nervous about the corners. These 3 incidents probably brought my avg speed down by .5.
What would you do differently?:

I would have pushed even harder on the first lap. I feel like I didn't leave it all behind on the course.
Transition 2
  • 01m

Someone really messed up my transition area between the bike and run. My bag was knocked over and the contents were strewn all over the place. My gear that was nicely layed out had been spread out over a 5 foot area. Someone else's stuff had been mixed in. I really only needed my shoes, belt and Garmin, so I fumbled through all of the stuff looking for them. It took way too long to locate the Garmin, and I had to leave without the number belt. I would guess that I lost a good 20-30 seconds here.

Fortunately, I went really simple with this transition and didn't have much to remove/gather.
What would you do differently?:

Mess up everyone else's transition area to slow them down, too :)
  • 22m 14s
  • 3.05 miles
  • 07m 17s  min/mile

The timing system wasn't working properly, so there are no run splits online. I couldn't tell where I cam in overall.

I was feeling more sore than typical after getting off the bike. This is probably because of the 18 miler that I did on Tuesday. I'm still feeling the effects. Also, I think I wasn't very motivated to run all-out because I had nobody directly behind me or in front of me toward the end of the run. I should have given it all I had. I probably could have jumped a few overall spots into the top 10.
What would you do differently?:

Run as hard as I can regardless of who is in front of me.
Post race
Warm down:

I walked around a bit, then

What limited your ability to perform faster:

I haven't been training specifically for sprints because of the Ogden Marathon. I had plenty of endurance, but wasn't running as fast as I could be able to. This will hopefully change as I shift to tri training after Ogden.

Event comments:

The TriUtah guys always do a great job of organizing events.

Profile Album

Last updated: 2006-02-12 12:00 AM
00:05:30 | 328 yards | 01m 41s / 100yards
Age Group: 4/16
Overall: 34/231
Performance: Average
Suit: Tri suit
Course: The course snaked through 6 lanes of the 50M pool.
Start type: Run Plus: Waves
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Average
Time: 01:34
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
00:32:13 | 11.5 miles | 21.42 mile/hr
Age Group: 1/16
Overall: 9/231
Wind: None
Course: The course had a couple of good hills at the beginning, then steady uphill until the top of the loop. From there, it was gentle downhill to the transition area. It was a 2 loop course.
Road: Smooth Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:00
Overall: Bad
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Below average
00:22:14 | 03.05 miles | 07m 17s  min/mile
Age Group: 1/16
Overall: 25/231
Performance: Average
Course: The run course went up the same hill as the bike, then climbed gradually for the first mile. The last 1.5 miles were gently downhill.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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