Keuka Lake Triathlon - TriathlonOlympic


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Penn Yan, New York
United States
70F / 21C
Sunny
Total Time = 2h 33m 11s
Overall Rank = 58/276
Age Group = 35-39
Age Group Rank = 12/31
Pre-race routine:

6 shot bloks, coffee, gatorade
Event warmup:

swimming
Swim
  • 26m 34s
  • 1640 yards
  • 01m 37s / 100 yards
Comments:

hard to put to words what I feel about the swim. happy with most of it..drafted well, sighted well, navigated well. just didn't put down the time I wanted to. Close, but not close enough. I will say that I told myself to go at 80% on the swim so I could hammer the bike and run. I probably hit that goal on the swim, very relaxed in the water and my h.r. wasn't racing. I think I should have increased the pace a bit though. Water felt colder than 63, and everyone I talked to agreed with that. Will keep working at it.
What would you do differently?:

swim faster...and try to get into the wetsuit for an ows before the first race of the season
Transition 1
  • 01m 8s
Comments:

4/31 age 14/276 ovrall but a bit slower here than I've done in the past...did not really feel a since of urgency to get moving. lost some time here. did practice the mount and getting into the shoes and that went great.
What would you do differently?:

pick it up
Bike
  • 1h 15m 27s
  • 24.85 miles
  • 19.76 mile/hr
Comments:

It was the best of times and the worst of times. I got on the bike and felt really good, probably because I took it easy on the swim. I got my legs under me in the first few miles, turned onto the newly paved 54 and started to move. I was passed a couple of times on the way to branchport, but mostly I was passing people, alot in fact that started in the wave before me. I felt really really good and I started to believe that this would be the bike performance I had been waiting for. Around 9/10 and nearing the top of pepper rd I felt the first twinge in my left lateral hammy. I knew I was done at that point. Fought cramps the rest of the way. Still had a faster bike this year than last but this is where I blew up.
What would you do differently?:

More seat time on the tri bike. I've got to believe that this was my biggest mistake. Put time in on the road bike and the trainer at the gym but really no time on the tri bike. My body position is so different that those muscles weren't used to doing what I was asking them to do....my cardio was fine and my h.r. was well within normal. I'm going to make this the focal point of my three week build into my next race...lots of ass time on the tri bike and will do short bricks off it once or twice a week. Will tape two gels to my top tube as I lost two when I took my wetsuit off. Had only one gel and my infinit on the bike, which I know is not enough for me. Will experiment some more in my training rides but from past races and experience I know I'm one of these guys that needs beaucoup salt and cals on the bike...not alot of h20 but 350 cals/hr seems to work well for me.
Transition 2
  • 01m 3s
Comments:

not bad but a bit slow due to the cramping.

13/31...67/276
What would you do differently?:

be able to sprint out a bit more...also I ran a few extra yards by running up my row instead of down. A little sloppy but of course at that point my day was done.
Run
  • 48m 59s
  • 6.21 miles
  • 07m 53s  min/mile
Comments:

my hand was already laid out for me by the time I got to the run...did the best I could. Had to stop to deal with a completely balled up left hammy around mile one. That took a while, started the shuffle again after that. Loads of people giving me encouragement and a Rochester Firefighter gave me a couple of shotbloks. After losing my nutrition I was very appreciative of that nice gesture. I suppose what I take away from the run is the fact that I was able to get on top of the cramps, HTFU and actually put in a couple of 7 flat miles during the run. Ran for a bit with a gent named Mitch from Rochester area, good company for sure. Was happy to see the line and encouraged the crowd to cheer me home. Some one yelled for me to sprint to the line but of course they did not know what I had been going through. A sprint was out of the question, no doubt!
What would you do differently?:

Not much really. Did what I could. I'll leave a gel in transition to grab if I have lost one so I have one for the run.
Post race
Warm down:

hugs and chatting with old and new friends.

What limited your ability to perform faster:

lack of training...

Event comments:

started late but not the fault of score this...the cops were late showing up. could have used a few more people out there handing out water, at the busy stations where 5 and 10 k folks were together I could not get water. No water support on bike. (yeah I know it's only an olympic but it's a nice touch)




Last updated: 2011-02-13 12:00 AM
Swimming
00:26:34 | 1640 yards | 01m 37s / 100yards
Age Group: 11/31
Overall: 49/276
Performance: Average
Suit: full
Course: counter clockwise rectangle 4 buoys down 6 return
Start type: Deep Water Plus:
Water temp: 63F / 17C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 01:08
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
Biking
01:15:27 | 24.85 miles | 19.76 mile/hr
Age Group: 16/31
Overall: 74/276
Performance: Bad
Wind: Some
Course: headwind coming back after climbing pepper and hitting the turnaround.
Road: Smooth Dry Cadence: ?
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Just right
T2
Time: 01:03
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Below average
Racking bike Average
Shoe and helmet removal Good
Running
00:48:59 | 06.21 miles | 07m 53s  min/mile
Age Group: 14/31
Overall: 90/276
Performance: Bad
Course: fairly flat out and back with a slight downhill grade out and slight uphill back. partly shaded, partly open. lake views. road is still open to traffic during the run and that can be interesting although traffic is fairly light.some crowning in spots, some severe.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? No
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4