Intraining Icebreaker Pool Triathlon - TriathlonSprint

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American Fork, Utah
United States
In Training
60F / 16C
Total Time = 1h 14m 30s
Overall Rank = 95/235
Age Group = 35-39
Age Group Rank = 12/21
Pre-race routine:

The standard a.m. protein shake. Got to venue about an hour before. Was a little rushed getting there. Met some of the other BT guys. Set up transition.
Event warmup:

Stretching. 50m before they called us to line up for start.
  • 06m 56s
  • 300 meters
  • 02m 19s / 100 meters

Started too fast. Bonked last 100.
What would you do differently?:

Longer warm-up. Continue to build stamina. First 100M was sub 2' hold that pace!
Transition 1
  • 02m 37s

Fast walk because HR was up high from swim.
What would you do differently?:

Run through transition. Practice getting in and out of bike shoes faster. Jump on bike immediately outside of T1. Pace swim so I can run instead of walk through T1.

Transitions a big improvement over last race.
  • 36m 46s
  • 11.5 miles
  • 18.77 mile/hr

Pushed a little on the bike. AHR 158 (low z4). Wanted to hold back for the run but couldn't on the new wheels. Leg angles are different and I felt it. Cadence is there but power needs work. Fun coming down the backside. Overall ~ 2.7mph better than practice run on the old ride last week.
What would you do differently?:

Get the bike computer hooked up. Go faster. ;)
Transition 2
  • 01m 16s
What would you do differently?:

Start getting out of shoes while on bike.
  • 26m 54s
  • 3.1 miles
  • 08m 41s  min/mile

Legs were hammered. Walked a lot of the hill. Was surprised to come in under 9'. I must have come really hard on the backside. Stamina was fine.
What would you do differently?:

Go faster!
Post race
Warm down:

Light stretching.

What limited your ability to perform faster:

Lack of sleep. Lack of hill training. Swim pacing. Felt the calve raise sets from Wed. big time 'running' the hill. On C race weeks do weights early in the week.

Inability to keep AHR at a higher level for a longer period over bike and run. Low Z4 for bike. Mid Z3 for run (how much due to walking hill?).

Event comments:

Stamina was good. Power in the legs not so much on the hills for both bike and run. This will come later as most of training has been on the flats. My goals were aggressive. A practice run on the bike followed by a nice 7-10 min break before a run is not the same as a transition in a race.

I did much better than my last race and that is the most important. I was EOP (22/23 in AG) for my first race. MOP for this one (12/21). So things are looking good. Be great to see how year continues to progress.

Might pick up the other piece of equipment for my bodylink so I can analyze HR over the course of an entire race/workout instead of just lap averages.

Great finishes by the other BT'rs. drewwhite and runningfoo both finished 1st in their respective AGs and 13th and 14th overall (this was Drew's first race)! Another friend and BTer also finished first in his AG and UtTriMan finished 4th in his, just a few seconds out of placing. (UtTriMan was my 'nemesis' for this one and he got me by 18 seconds). Brappleye had a great first race as well.

Beautiful day. Nicely set up. Plenty of volunteers. Good direction and traffic management. Road was rough - some nasty potholes.

TriUtah does a nice job. Look forward to the next one.

Profile Album

Last updated: 2006-02-26 12:00 AM
00:06:56 | 300 meters | 02m 19s / 100meters
Age Group: 17/21
Overall: 144/235
Performance: Below average
AHR 139 but was 160 getting out
Suit: Desoto Trisuit
Course: 50m indoor pool
Start type: Inside Pool Plus:
Water temp: 78F / 26C Current:
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting:
Waves: Navigation:
Time: 02:37
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:36:46 | 11.5 miles | 18.77 mile/hr
Age Group: 11/21
Overall: 74/235
Wind: Some
Course: Two laps and a lot of climbing.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:16
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
00:26:54 | 03.1 miles | 08m 41s  min/mile
Age Group: 13/21
Overall: 98/235
Performance: Below average
AHR 161 (mid z3)
Course: Big hill to start for first mile. Flat with incline and rolling downhill last mile.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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