IronGear Sports Rio Salado Triathlon - Sprint Course - TriathlonSprint


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Tempe, Arizona
United States
Red Rock Company
76F / 24C
Sunny
 		Total Time = 1h 26m 2s
Overall Rank = 67/138
Age Group = 40-44
Age Group Rank = 11/29
Pre-race routine:

pack everything the night before. Go to bed at a decent time.
Event warmup:

short run along the lake, stretch routine, some push-ups and arm swings to get the arms ready for the swim. I got in the lake as soon as they allowed to get the muscles warmed up.
Swim
  • 17m 40s
  • 750 meters
  • 02m 22s / 100 meters
Comments:

I swam very little to get ready for this race. So I am pretty happy with my swim. I have had problems with my shoulderr getting tired with my wetsuit, but today I felt good. I have no ability to draft.
What would you do differently?:

Train more and learn to draft.
Transition 1
  • 01m 41s
Comments:

Strippers what a deal. That was sure a nice surprise coming out of the water. Makes getting the suit off easier. I fumbled around getting my shoes on.
Bike
  • 39m 46s
  • 12.3 miles
  • 18.56 mile/hr
Comments:

bike was okay. I really need to get in more hill traininig. I got passed allot going up hills.
Transition 2
  • 01m 15s
Comments:

Fumbled around getting my running shoes on.
Run
  • 25m 40s
  • 3.1 miles
  • 08m 17s  min/mile
Comments:

run felt decent. I didn't get to hot but the little hill to get up onto Mill ave kind of got to me, but I was able to finish strong.
Post race
Warm down:

walk around for a while. stretched out rehydrated and ate some fruit. Went hoome and sat in the jets for a while.

What limited your ability to perform faster:

I did not stick to my training plan so I was happy with my performance as it related to the amount of training I put into it.

Event comments:

Redrock always puts on a quality race and this was no exception.




Last updated: 2011-04-01 12:00 AM
Swimming
00:17:40 | 750 meters | 02m 22s / 100meters
Age Group: 14/29
Overall: 70/138
Performance: Average
Suit: orca equipe
Course: rectangular
Start type: Deep Water Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:41
Performance:
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:39:46 | 12.3 miles | 18.56 mile/hr
Age Group: 17/29
Overall: 91/138
Performance: Average
Wind: Little
Course: windy course throught Tempe
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:15
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike
Shoe and helmet removal Good
Running
00:25:40 | 03.1 miles | 08m 17s  min/mile
Age Group: 12/29
Overall: 70/138
Performance: Average
Course: run around the lake
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4