Intraining Icebreaker Pool Triathlon - TriathlonSprint

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American Fork, Utah
United States
In Training
60F / 16C
Total Time = 1h 14m 12s
Overall Rank = 93/256
Age Group = 45-49
Age Group Rank = 4/8
Pre-race routine:

Got up about 6:00 and organized, loaded the bike and gear into the car. Had a glass of milk and a Peanut Butter and Honey Sandwich. brappleye3 met me at the house, and we went and picked up Randy. Got to the race about 7:30 -- Got the T-zone set up got checked in.
Met up with the other BT'er that we knew were there for a group photo shoot.

Event warmup:

200 meter easy swim. Nothing else. Felt good
  • 06m 40s
  • 300 meters
  • 02m 13s / 100 meters

Was a great swim for me -- Stayed pretty relaxed. They started us on 10 second intervals, and we were seeded by predicted swim time. I basically met my predicted pace of 6:30 - by the time you take out the 5 or 10 seconds it took to get out of the pool and across the timing loop.

Passed one swimmer in the pool, who started 20 seconds in front of me, based on her number -- That was exciting. No one caught me which was even MORE exciting.

What would you do differently?:

I'm still struggling with my breathing and staying relaxed in the water. I was able to bilateral well for about the first 150 meters. After that, it was pretty much breathing every stroke. I've definately learned that when I bilateral my form is better

Continue to work on breathing properly
Transition 1
  • 03m 18s

Was a fairly good distance from the pool to the transition zone. had to go across a parking lot.

Struggled a little bit with gloves and socks. In my tri-suit so there was no need to change or add any clothing which helped
What would you do differently?:

Learn to mount bike with shoes in cleats already. Take less time putting on bike gloves.
  • 37m 17s
  • 11.5 miles
  • 18.51 mile/hr

Very pleased with the bike portion. This is where I probably made up the most time. Anticipated about 42 minutes for the bike and ended up with 37:26. This is partially impacted by the fact that the bike was about .5 miles shorter than advertised.

Handled the hills well, better on the first loop than the second but generally well. Minor problem with Sensor for my bike speedometer, on of the screws holding it to my spoke came loose, so when going slowly it didn't record. Recorded ok (I think) on the faster speeds, but as a result of this issue I don't trust my time from that, but had Garmin on
and running and it gave me good pace feedback

Left calf started to cramp a bit about 9 miles and bugged me off and on the remainder of the bike and through T2. Not bad, but enough to make me concerned with making it through the run.
What would you do differently?:

Remember to check ALL equipment thouroughly before a race. While this issue with the speedometer was very minor, it did have impact. Plus had this been something more complicated, it could have caused serious issues.

Also, I need to learn to be more agressive on turns and corners. I don't trust my skills in this area very well, so I tend to slow WAY down on corners and turns.
Transition 2
  • 01m 46s

Easy transition. Slip on the running shoes and hat, drop the helmet and gloves. Racking was not a problem.
What would you do differently?:

Get Yankz! They could save me a few seconds here.
  • 25m
  • 3 miles
  • 08m 20s  min/mile

VERY pleased with the run, although it is where I lost hardware for the race. Goal was to keep pace under 9:00/mile on the hills and did that going NO worse than 8:45. Felt really good at the end, and went into an all out, full bore sprint for the last hundred yards or so with my wife and BT buddies cheering me on! Was a FABULOUS Finish
What would you do differently?:

Not a lot. Maybe push just a bit harder on the hill climb and stretch it out on the downhills.
Post race
Warm down:

Walked it off and puked once. (Guess that last sprint did me in). Wasn't bad though. Felt fine in a couple minutes

What limited your ability to perform faster:

Swimming form, lack of time on the bike before the race.

Event comments:

Was a great race. Was great to run with the fellow BT'ers! Made the event that much more fun!

I was extremely pleased with my performance. I guess all the training I've done over the winter has paid off. Now I know where I can do better.

Even more exciting, I beat my goal time of 1:25 by nearly 11 minutes

I'll definately do this race again

Profile Album

Last updated: 2006-02-20 12:00 AM
00:06:40 | 300 meters | 02m 13s / 100meters
Age Group: 4/8
Overall: 0/256
Performance: Good
Suit: Javelin Tri-Suit
Course: 50 meter pool swim -- serpentine swim.
Start type: Inside Pool Plus:
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Time: 03:18
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:37:17 | 11.5 miles | 18.51 mile/hr
Age Group: 3/8
Overall: 0/256
Wind: Some
Course: Two loop course. First third of the course is a gradual climb with a couple on moderately steep hills in the middle. Course was generally clear of debris, although 1 section was on a fairly narrow road with quite a bit of vehicle traffic. Back half of course generally a long gradual downhill which allows for making up time from the climb
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 01:46
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:25:00 | 03 miles | 08m 20s  min/mile
Age Group: 5/8
Overall: 0/256
Performance: Good
Splits -- Per Garmin Mile 1: 8:45 Mile 2: 8:26 Mile 3: 7:49
Course: Basically the same route as the bike with the nasty hills to climb. Did well on the hills relatively speaking. Was concerned out of T2 with the cramp in the left calf but is subsided quickly and didn't bother me the remainder of the run.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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? No
Post race activities: Below average
Race evaluation [1-5] 4