Issaquah Triathlon - TriathlonSprint


View Member's Race Log View other race reports
Issaquah, Washington
United States
Tri Freals
57F / 14C
Sunny
Total Time = 1h 19m
Overall Rank = 124/600
Age Group = 50-54
Age Group Rank = 11/49
Pre-race routine:

On waking drink 16oz Nuun.
first breatfast powerbar, 2 salt tabs, 1 cup coffee.
second breakfast banana, 1/2 bagel with pb, 8oz nuun.
30 min drive - sipping nuun
pre race - 2nd power bar. sipping 16oz nuun
missed gu energy pack while waiting.

Event warmup:

2x800 jogs with surges. swim 2x100 easy with surges
Lake is freaky cold during warmup. hurts the face.

Swim
  • 9h 56m 93s
  • 440 yards
  • 2h 15m 49s / 100 yards
Comments:

Good swim. Very pleased with first ows of the year.
What would you do differently?:

Start further forward in the wave.
Transition 1
  • 02m 40s
Comments:

400 yard run from lake to T1 made for a long transition.
3 bloopers in transition, micro mistakes that had minor impact on performance. First, I forgot to turn on garmin 500 on the bike before the race. I turned it on after the getting up to speed but it was not giving power output readings during the ride. Second as I mounted the bike, I dislodged the right pad off of my profile design areo bars. Third, forgot to put electrolyte in the areo bottle. the bottle tasted nasty, I drank only about 1/3 of the water. Could have been a problem on a longer course.
What would you do differently?:

Secure those pads with dbl sided tape.
Bike
  • 41m 49s
  • 14.29 miles
  • 20.50 mile/hr
Comments:

I allowed a rider to get in my draft, and wheel suck me for about 10 miles. At the turn around I allow him to pass and then stayed about 30-60 feet behind him.
What would you do differently?:

Really good ride. Did not drink as much as I had planned, but it worked out fine.
Transition 2
  • 00m 24s
Comments:

I choose a rack very close to bike-in that allowed a very quick transition. Most of the running through t2 was in running shoes, not bike/feet.

Ran through transition, while still putting on hat and number belt. really good multi tasking.
What would you do differently?:

I took a gel just after getting up to cruising speed. There was no garbage cans nearby so I stuck the wrapper in my shorts. this was not a good idea, so I fished out the warper and stuck it in my shirt pocket. much better.
Run
  • 24m 12s
  • 3 miles
  • 08m 04s  min/mile
Comments:

Had a strong run. Held pace by count strides. every 100 checked pace, then every 50 checked pace, then every 30 checked pace. Very consistant running between 8 and 7:45. Pass alot of runners (about 30). Only 2 runners passed me. I'm going to find a way to count the runners I pass. this is a strong motivator for me.
What would you do differently?:

During the first 5 minutes or so I ran easy waiting for my numb feet to get back to normal. I should have gone just a bit harder.

As I passed one of my team mates I reached over to 'high 5' . At that moment I stepped on a golf ball sixed rock and almost biffed.
Post race
Warm down:

Celebration

Event comments:

I would do this race again next year. Remember the Transition area is 350 yards from the beach. If you rack at the far end it's closer to 400 yards to the beach. the T area is closed 10min before the first wave start. make sure you're ready to race when you go off to the breifing.




Last updated: 2011-03-19 12:00 AM
Swimming
09:56:93 | 440 yards | 2h 15m 49s / 100yards
Age Group: 0/49
Overall: 0/600
Performance: Good
152bpm
Suit: Full Wet Suit, two swim caps,
Course: 100 out, 240 left over, 150 back. Second corner so shallow that swimers could stand up in knee deep water. I swam the corner and passed 4 people as they stood up struggle in the knee deep water and then started swimming again.
Start type: Wade Plus:
Water temp: 59F / 15C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:40
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:41:49 | 14.29 miles | 20.50 mile/hr
Age Group: 0/49
Overall: 0/600
Performance: Good
153bpm - strong but easy effort. good focus on staying in areo, relaxing on the hills, serious accelleration on the descents. Really cooked on the largest hill descent.
Wind: None
Course: Lots of tight turns. good anticipation and down shifting before the corners, coming up to speed quickly
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 00:24
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:24:12 | 03 miles | 08m 04s  min/mile
Age Group: 0/49
Overall: 0/600
Performance: Good
160bpm Really did not feel like 160 effort. Breathing was good, form was good.
Course: Y shaped out and back.
Keeping cool Good Drinking Not enough
Post race
Weight change: %225
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4