Giant Acorn International - TriathlonOlympic

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Bumpass, Virginia
United States
Set-Up Inc.
78F / 26C
Total Time = 2h 52m 45s
Overall Rank = 276/412
Age Group = Master Clydes
Age Group Rank = 6/14
Pre-race routine:

Pre-race goals. I reviewed last year's performance and I think I'll be doing well to keep pace in the swim and bike. So, the run is what I'm targeting for improvement. Key will be maintaining sub 9:30 miles (which is primarily dependent on my back). Hopefully, the back exercises I've been doing will make a difference and doing less mashing on the bike.

Goal: Under 2:55. Whisper Goal: Under 2:50. I'll be really disappointed if I'm not under 3:00.

Woke up at 3:30... sheez. 2 cups of coffee and cereal for breakfast. Headed off at 7:10 with my trusty blackberry with the email of directions in my pocket (which unfortunately deleted itself on the way there... causing a bit of anxiety and a delay... but made it by 9:05 or so). Took 1 IB at 7 and one at 9:30. Drank some G2 on the way there.
Event warmup:

Mainly just stretching... biked from parking B to the event, but that hardly counts.
  • 32m 39s
  • 1640 yards
  • 01m 59s / 100 yards

I've been slow recently during practice and I don't really know why. But generally felt okay in the water today. The first 200 or so and the last 200 were the best. The middle of the swim I was having trouble keeping a straight line, especially on middle 1/3rd of the triangle. When I practice I should try closing my eyes some and see if I go straight. Also ran into more people than usual. Pretty crowded out there today. But, may be time to find a masters swim club too. Then again, maybe I'm just getting old.
What would you do differently?:

Sighting. Better practice.
Transition 1
  • 03m 31s

I thought I did okay on this transition. Counted the racks (18) which really allows me to not hesitate inside the transition area. About same rank as my overall rank. Can't run very fast with the bike shoes and it was a long way to the bike start. I still don't do anything fancy on the starts.
What would you do differently?:

Can't think of anything. T1s are always a bit slow for me.
  • 1h 12m 36s
  • 24.85 miles
  • 20.54 mile/hr

I've never had a better bike ride. I was passing people and felt good the entire time even though I haven't really been riding enough. The clipless pedals were great and I didn't stand much. No shirt. Worked on staying in more aero position. Also had several other riders at a similar pace and we traded places a bunch. Felt like a race for a change (for me). Definitely motivating.

Most telling fact is that it was the first time my ranking on the bike was better than the swim. Technique is improving... now just have to get in the miles.
What would you do differently?:

Blew the first tight corner just before the end of the 1st lap. Caught me by surprise and lost some time there. Otherwise, a really good bike ride for me.
Transition 2
  • 03m 23s

Not good. Forgot to untie running shoes. Hesitated getting out of bike shoes. Just wasn't very focused. Started out the wrong way for the run. Nothing disastrous, but overall, my mistakes probably added 30 secs.
What would you do differently?:

Need to practice getting out of bike shoes faster.
  • 1h 00m 37s
  • 6.21 miles
  • 09m 46s  min/mile

Well, there are two ways to look at this. One way is that it was a vast improvement over last year. The other way is that I am still a very slow runner. Generally I felt good through mile 4 and then struggled. I was at about a 9:15-9:20 pace for the first 4 miles and then I was over 10. Just ran out of gas the last two miles. Back hurt the whole way, but not to the point of not being able to run like last year. I do think the back exercises have helped. Need to keep that up.

However, within my category (Master Clydes), my placing across disciplines was very even (5/5/6). So, will have to lose some more weight which should help both my run and my back issues. On to HM now.
What would you do differently?:

Went by two water stops mid-course without getting water just b/c of bad timing (no one had a cup of water ready). That might have been a mistake. However, it really felt more like I ran out of nutrition, not hydration. Was really hungry on the 2nd half. Maybe I should have grabbed some Heed in there somewhere (yuck).
Post race
Warm down:

Just went over and got in line for some food. Started to feel really fuzzy while standing in the sun. Grabbed some G and after the food and a couple of drinks felt much better.

What limited your ability to perform faster:

Although I was really happy with my bike portion, I could have biked more the last 2 months. And I think I need to have my long run at 8mi before my next OLY. Swim more 200 sprints in practice and work on swimming straighter.

Event comments:

Perfect weather, perfect water temp, great bike course... really enjoyed the race. Wonderful way to end the season... thanks to all the organizers and volunteers!

Last updated: 2010-09-15 12:00 AM
00:32:39 | 1640 yards | 01m 59s / 100yards
Age Group: 5/14
Overall: 230/412
Performance: Below average
Start type: Deep Water Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Drafting:
Waves: Navigation: Below average
Time: 03:31
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
01:12:36 | 24.85 miles | 20.54 mile/hr
Age Group: 5/14
Overall: 199/412
Performance: Good
My Garman said 19.8 mph, but regardless, fastest bike of my tri career.
Wind: Little
Course: Nice Virginia Piedmont course... crossed over Lake Anna several times. Mostly good road conditions. Light traffic. Perfect day. Really nice course. Was able to stay in large front gear the whole time.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
Time: 03:23
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:00:37 | 06.21 miles | 09m 46s  min/mile
Age Group: 6/14
Overall: 330/412
Performance: Average
Course: Out and back (2x). At end of lap, slight detour through trail... watch the roots.
Keeping cool Drinking
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