Keuka Lake Triathlon - TriathlonSprint

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Penn Yan, New York
United States
70F / 21C
Total Time = 1h 41m 47s
Overall Rank = 198/345
Age Group = Clydesdale
Age Group Rank = 9/23
Pre-race routine:

Woke up at 4AM, packed the car, and was on the road by 4:30. Ate a bagel w/PB, banana, and gatorade on the 1.25hr ride down. Got set up in transition, then sat around and had another bagel and banana about 1 hr before my wave went off.
Event warmup:

None really, just a short jog and stretching.
  • 13m 8s
  • 750 meters
  • 01m 44s / 100 meters

The swim went about as I was hoping. There were a lot of people in our wave, and I tried to position myself towards the front of the group, a little to the right. Sprinted to the first buoy and then got into a good rythm with a few of the AG in the wave. Caught a bunch of people in the wave in front of us, which made for a little difficult maneuvering, but overall, I was really happy to be out as fast as I was. First ever OWS, so I was really pleased.
What would you do differently?:

Just train more for OWS. In the pool I can hold around a 1:25/100 yds for a while, so I just need more experience in racing. Only got off track once, and got right back on.
Transition 1
  • 02m 40s

It was probably 75m from the swim exit to the transition, so my T1 was probably a little slower, and my swim a little faster. The water was pretty cold so I had a hard time getting by breath, but I got the suit off, shoes on, helmet on, and off I went. Saw my wife so I quickly stopped to see how I did on the swim.
What would you do differently?:

Not stop to see wife. Not wear socks. Run from swim exit to bike.
  • 46m 47s
  • 13.2 miles
  • 16.93 mile/hr

Shortly into my ride, like less than 1 mi. I realized that I had lost my computer, and had no idea of how fast I was going or how far I had gone. That was not ideal. I had been on the course once before in a training ride, and knew roughly where I could go fast and where I just had to bite the bullet and spin. My training cadence was somewhere in the 85-95 range, so I tried to feel my way into that and it turned out pretty well. I flew down the hill into Branchport, then crawled my way back up it. That was what really killed me.
What would you do differently?:

I need to work on hills a lot more, and it couldn't hurt to drop another 30 lbs. or so. Gravity's a bitch. I should also make sure I tape the computer on so it can't fall off in T1 or whenever I lost it. In the end, this is my first tri, so I'll take it.
Transition 2
  • 02m 45s

This didn't feel this slow, but I guess the chip doesn't lie. Took a few extra seconds to drink some more fluids and slam a hammer cause the sun was coming out and it was getting warm in a hurry. The natural insulation that helped so much on the swim would now be my nemisis.
What would you do differently?:

Go faster.
  • 36m 27s
  • 3.11 miles
  • 11m 43s  min/mile

Let me start by saying that I SUCK at running. I've always sucked at running, and chances are good that I will continue to suck at running for the forseeable future. My form is so bad that my foot strikes end up chopping my breath, and getting my heart rate up. I decided in training that I would use a run/walk combo until I can learn how to run correctly and drop that next 30 lbs. I would run for 3 mins, then walk for 30 secs to get myself back to where I can run again. This worked pretty well, but I lost a TON of time in my group to people who ran the whole thing...good for them! This is really where I lost a lot of time on the overall.
What would you do differently?:

Gotta train more. I didn't feel exhausted coming off the run, but doing more bricks can only help. If I can get these miles down under 10 mins, I would be pleased. I gotta work on my form too.
Post race
Warm down:

Sat around and stretched, drank water, and grabbed some lunch at the cafeteria. They had a really nice spread. Thanks to all the volunteers!

What limited your ability to perform faster:

My weight, lack of run training, and probably some more time on the bike...but ultimately my weight. Started training in February at 304. Got down to 280 by race day, but I need to lose a lot more if I want to gain speed on the bike and run.

Event comments:

For my first triathlon, I was very happy. The race course was really nice, and the transition had plenty of room. Starting 10-15 mins late was a bit of a bummer, but other than that, a great race. Looking forward to doing it next year and improving!

Last updated: 2011-04-05 12:00 AM
00:13:08 | 750 meters | 01m 44s / 100meters
Age Group: 1/23
Overall: 24/345
Performance: Good
Suit: Xterra Vortex 3 Sleeveless
Course: Counter-clock rectangle. 50 meters out, 325 down, 50 in, 325 back.
Start type: Wade Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Good
Time: 02:40
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
00:46:47 | 13.2 miles | 16.93 mile/hr
Age Group: 8/23
Overall: 176/345
Performance: Average
Wind: Little
Course: Out of Keuka College, north along the lake to 54A. Down 54A to Branchport at the bottom of the hill, then back north along 54A back to the college.
Road: Smooth Dry Cadence:
Turns: Average Cornering:
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Not enough
Time: 02:45
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
00:36:27 | 03.11 miles | 11m 43s  min/mile
Age Group: 0/23
Overall: 13/345
Performance: Bad
Course: Just an out and back, south along the lake road. The road slopes towards the lake, so it always felt to me like I was running unevenly. Good amounts of shade, and the aid stations were well placed. The people standing out with the hose were a nice addition as well.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4