Duanesburg Area Community Center Triathlon - TriathlonSprint


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Duanesburgh, New York
United States
64F / 18C
Sunny
Total Time = 1h 14m 41s
Overall Rank = 49/129
Age Group = 40-49
Age Group Rank = 12/23
Pre-race routine:

Woke up at 4:45 AM had a bowl of oatmeal for breakfast and left for the 45 minute drive to the lake. This race had two separate transition areas. So my first stop was T2 which was 10 miles from the race starting area. I was the first person to set up at T2! Guess I was a little nervous!! Got back to the lake within plenty of time to get ready. Chatted with a nice guy who ended up winning our age group. I was glad to have somebody there to show me the ropes a bit. My plan for nutrition was to do a Hammer Gel just before the swim and then drink a bottle of Heed during the race.
Event warmup:

Got in the water and swam a few laps of 25 meters. Let some water into my wetsuit and got acclimated to the water. Spent a lot of time in the transition area making sure that everything was completely prepared.
Swim
  • 12m 8s
  • 550 yards
  • 02m 11s / 100 yards
Comments:

Overall I felt the swim went pretty well for me given my lack of experience. As much as I thought about how scary it might be to rub elbows and get kicked at the start I found that all those fears went away once the starting gun went off. I was all about getting this swim done and over with!
What would you do differently?:

Need to work on improving the efficiency of my stroke
Transition 1
  • 00m
Comments:

Transition wasn't timed in this race. But I did feel that it took too long to get my wetsuit off. Should have not tried to kick it off. Would have been better off to bend down and pull it off each ankle. I also still have road shoes with a ratchet so I didn't even bother a running start with my shoes already attached to the pedals. There will be time for that next year.
What would you do differently?:

More practice. Need to learn how to get my wetsuit off quicker and also learn the running bike mount.
Bike
  • 31m 40s
  • 10 miles
  • 18.95 mile/hr
Comments:

Felt like I went very hard on the bike. I was very surprised to see my HR as high as it was. I had done a recon of the bike course so I knew that there were only two climbs to speak of in the first few miles. Went as hard as I could after I got over the two climbs. Then it was 3 1/2 miles of flat followed by a lot of downhill until the finish. I was able to pass six other competitors but also got passed by a few people including some guys on a full tri bike.
What would you do differently?:

Nothing. I am riding a Trek Madone which is a road geometry. I don't think I could have gone any faster. I will eventually try to get my existing bike so that is more aero by adding bars, maybe a wheel cover and a tri helmet.
Transition 2
  • 00m
Comments:

Transition wasn't timed.
What would you do differently?:

Need to get some quick tying laces.
Run
  • 29m 33s
  • 3.1 miles
  • 09m 32s  min/mile
Comments:

The run was below average to poor for me. My PR on a 5K had been 24 mins. This was my first tri so I may have gone to hard on the bike. When I first started out the run my legs felt like logs. My heart rate was near max and I think I slowed down in an effort to get my HR down. I pressed on but felt like I was just shuffling along especially on the uphill sections. Mile 2 I was able to pick up my pace a little bit but didn't feel like I had much energy until I started to get a sniff of the finish line.
What would you do differently?:

Speed work and more bricks to assimilate myself from the bike to run transition.
Post race
Warm down:

Walked around a bit and talked to my family. I really felt pretty good after the race. Had a bottle of water, a banana and a few orange slices. I eventually had a bowl of chicken noodle soup which really hit the spot.

What limited your ability to perform faster:

I think my training was not aggressive enough. I trained for the race just to finish so I didn't try to get too fancy. I didn't do any speed work or intervals on the bike or run. Next time I think I will throw in some harder intensity training instead of just focusing on the mileage and time.

Event comments:

This was a small race but a very good choice for my first Triathlon. Overall, there was a really good vibe around the race. There were a lot of first timers but there were some experience people too. I chatted with one guy who had done 5 IM's. (He was 50 and later blew past me on the bike) The organizers did a great job and I would recommend the event to a first timer. I may decide to enter it again next year.




Last updated: 2010-09-12 12:00 AM
Swimming
00:12:08 | 550 yards | 02m 11s / 100yards
Age Group: 10/23
Overall: 40/129
Performance: Good
Suit: Xterra Vortex 3
Course: U Shape out and back
Start type: Deep Water Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 00:00
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:31:40 | 10 miles | 18.95 mile/hr
Age Group: 0/23
Overall: 34/129
Performance: Good
Avg HR 175 Max HR 188. Percentage of max 95% 102% of max
Wind: None
Course: 10 miles of short and fast. Only a couple of climbs to deal with. long flats and 2 miles of downhill to the finish.
Road: Smooth Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:00
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:29:33 | 03.1 miles | 09m 32s  min/mile
Age Group: 0/23
Overall: 80/129
Performance: Below average
Avg HR 172 % Max HR was 187. % of max was 92%. Splits, mile 1 9:29, mile 2 9:22 and mile 3 improved to 8:43.
Course: Gradual downhill to start followed by a fairly step hill then a flat and a tough hill. Course was an out and back so the downhill at the start became an uphill.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Good
Race evaluation [1-5] 4