Riverwood Golf and Athletic Club Triathlon - TriathlonSprint


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Clayton, North Carolina
United States
Set Up Events
64F / 18C
Sunny
 		Total Time = 1h 10m 26s
Overall Rank = 14/233
Age Group = M35-39
Age Group Rank = 2/25
Pre-race routine:

Ate banana and drank a diet rootbeer, water and gatorade on the drive up. Took a GU 15mins before the swim
Event warmup:

Stretched out well,was still sore from PT test on Wednesday, but it was fine
Swim
  • 05m 19s
  • 300 yards
  • 01m 46s / 100 yards
Comments:

Swallowed a bit of water on one or two strokes, threw off my stroke a bit, passed only one person, she was nice about it
What would you do differently?:

Not try to hydrate in the pool! Stay calm and more pull work!
Transition 1
  • 01m 13s
Comments:

Was a great flying mount and took off well, just need to minimize time in both T1 and T2. Left my GU and HR monitor in the T1 area
What would you do differently?:

Do a few practice transitions as a workout (ala DC Rainmaker)
Bike
  • 41m 44s
  • 14 miles
  • 20.13 mile/hr
Comments:

Rode the hills like a boss, passed lots of folks on the course, hill work has paid off, flew up and down the hills, felt good the entire way
What would you do differently?:

Take a GU and get HR strap on during the swim
Transition 2
  • 01m 1s
Comments:

Was good, had trouble with my watch (switching between bike and run settings)
What would you do differently?:

Need to work on having two watches (one for bike, one for run) and calm down in T2
Run
  • 21m 11s
  • 3.11 miles
  • 06m 49s  min/mile
Comments:

Not too bad, back was tight for the first 3/4 mile but worked it out. Leg strap of the chip rubbed a raw spot on my heel, not cool! Hammered the hills and didn't let anyone pass me, and after each pass made sure there was no way they could repass me. Felt great!
What would you do differently?:

Continue the hill workouts and the speed drills, I am running good off the bike
Post race
Warm down:

Walked and stretched it out, got some fluids and a banana to combat cramps

What limited your ability to perform faster:

It is still early in the year, but improving with each race!

Event comments:

Good race, good pizza, was a well run event, need a medical tent in case of injuries.




Last updated: 2011-04-30 12:00 AM
Swimming
00:05:19 | 300 yards | 01m 46s / 100yards
Age Group: 6/25
Overall: 32/233
Performance: Good
Suit: Desoto Tri top / PacVelo trishorts
Course: Indoor salt water pool, waveless
Start type: Inside Pool Plus: Time Trial
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:13
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:41:44 | 14 miles | 20.13 mile/hr
Age Group: 3/25
Overall: 14/233
Performance: Good
Wind: Some
Course: One lap loop with moderate hills. Road was smooth, well marked and policed very well.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:01
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:21:11 | 03.11 miles | 06m 49s  min/mile
Age Group: 4/25
Overall: 19/233
Performance: Good
Course: Started downhill, and turned into a rolling course, lots of hard hills in all the right spots. Nice run paths and wooden bridges
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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? Yes
Post race activities: Good
Race evaluation [1-5] 4