Kinetic Sprint - TriathlonSprint

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Spotsylvania, Virginia
United States
Set Up Events
65F / 18C
Total Time = 1h 22m 53s
Overall Rank = 17/317
Age Group = M 35-39
Age Group Rank = 3/49
Pre-race routine:

We had intended to go the day before and camp. But with the thunderstorms, we decided to drive down the morning of the race. Woke up at 3:30. Left at 5. Ate a banana, pb&j on a blueberry bagel, coffee and some gatorade at 4 am.
Event warmup:

5 minute run and a small swim and a felt good to go. Also had a scoop of EFS and some prerace within an hour of the race.
  • 11m 58s
  • 750 meters
  • 01m 36s / 100 meters

I felt great during this swim. Sighted well, water was fairly calm and the perfect temperature. Not a big crowd, but I was also near the front. I could have shaved off a few more seconds by swimming more towards the finish. Turns out I was about 15 - 20 yards to the right at the end.
What would you do differently?:

Transition 1
  • 02m 7s

I had every intention of making this T1 work at this race. Gravel on the road made me put my shoes on in T1 and not have them clipped into my bike. That was not an issue. However, I got really dizzy once I got to my bike. I had to lean over to get my wetsuit off and then I could barely stand. I couldn't get my shoes on, my helmet on, anything on. I almost fell over. I made sure to slow down and try to hold on to my bike so that I wouldn't fall over and end my race.
What would you do differently?:

Practice not getting dizzy.
  • 46m 17s
  • 18 miles
  • 23.33 mile/hr

Once I got my head on straight on the bike, off I went. I did not wear a HR monitor due to the Sprint distance. I knew I was pushing, and I was huffing and puffing. My legs still felt a little beaten up from training. But in the end, I was really happy with this ride. Only got passed by 1 person. And I was stuck behind a car at the time. I also had never been on this course or even driven it.
What would you do differently?:

I trained right thru this race, so my legs still felt a little tired. On another day, I probably could have gone a little faster, and I had not previewed the course either.
Transition 2
  • 01m 4s

Not bad. I kept my bike shoes on. Too much gravel from the dismount line to Transition. I didn't want to chance stepping on something sharp. I got my running shoes on and got moving.
What would you do differently?:

Practice moving dismounts. But I chose not to do this here due to the gravel on the road.
  • 21m 29s
  • 3.11 miles
  • 06m 55s  min/mile

First mile I felt slow and I got passed by some people. Knowing that I am not the strongest runner, I know that I will get passed by a few. But mile 1 is also uphill, then I kept getting faster and faster for the whole 5K. I had no cramping issues like I used to get. Legs ended up feeling really good and I ran to a 3rd place Age Group Finish.
What would you do differently?:

Nothing except for doing a preview of the course, which I didn't get a chance to do.
Post race
Warm down:

Gatorade, water, cheering Lisa to her 3rd place overall finish, and cheering on other FeXY Teammates to the finish.

What limited your ability to perform faster:

This race was really a C race with a focus on getting ready for TTT next week. I wasn't tapered, and had to wake up at 3:30 am to drive 2 hours to the race site. Something that I would never do for an A race. I also didn't know the course at all. Still, I am not complaining. That actaully made the bike more interesting. Literally not knowing what was around every corner.

Event comments:

PODIUM - 3rd place Age Group. My 3rd ever podium. 2nd Married Couple 2010 Columbia Tri with Lisa, and 1st place AG 2010 Reston Sprint Tri, then this one.
This is a great Sprint Race. The beach start is fun. The bike is a challenging 18 miles, and the run ends up being fast, but not without heading uphill for the first part.

Last updated: 2011-05-16 12:00 AM
00:11:58 | 750 meters | 01m 36s / 100meters
Age Group: 5/49
Overall: 35/317
Performance: Good
no HR data
Suit: Full sleeve Orca 3.8
Course: 1 loop starting on the beach.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 02:07
Performance: Bad
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:46:17 | 18 miles | 23.33 mile/hr
Age Group: 3/49
Overall: 13/317
Performance: Good
no HR data
Wind: Little
Course: I rolling loop on the roads around Lake Anna. The turns were sharp. Had to hit the brakes on each major turn. I had not been on the course previous to the race, so I only assumed the roads and hills would be like Rumpass. There were a few hills and nice rolling sections, but nothing too technical. Good, but tougher Sprint course.
Road: Smooth Wet Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:04
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Below average
00:21:29 | 03.11 miles | 06m 55s  min/mile
Age Group: 11/49
Overall: 48/317
Performance: Good
Mile 1 - 7:15 Mile 2 - 6:55 Mile 3 - 6:27 Lap 4 - 6:02 pace
Course: Rolling hills with the 3rd mile mostly downhill
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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] 5