Virginia Run Sprint Triathlon - TriathlonSprint


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Centreville, Virginia
United States
Fins Wheels Feet Racing
70F / 21C
Sunny
 		Total Time = 00m
Overall Rank = 91/225
Age Group = 45-50
Age Group Rank = 12/26
Pre-race routine:

Woke up at 4am ate a toasted english muffin with peanut butter, drank a Gatorade. Arrived at the race at 5:10am, transition area opened at 5:15. Setup my spot, took everything in since this was my first tri. Forgot my knee band but luckily I was only 10 minutes from home and had plenty of time before the transition area closed to drove home and picked it up, made it back by 6am. Ate a banana while making sure my spot was all set up.
Event warmup:

Light stretching while waiting to enter the pool.
Swim
  • 04m 46s
  • 273 yards
  • 01m 44s / 100 yards
Comments:

good swim, passed 3 people.
What would you do differently?:

Need to concentrate more on relaxed breathing - could have been better, surprised how winded I was. Convinced my heavy breathing was due to not sticking to relaxed tempo breathing.
Transition 1
  • 02m 21s
Comments:

Had a little trouble getting my socks on with wet feet and rough gravel in the parking lot/transition area. Took more time trying to control breathing.
What would you do differently?:

Relax more on the run from the pool to my transition spot, take long deep breaths.
Bike
  • 41m 17s
  • 12.4 miles
  • 18.02 mile/hr
Comments:

Need more hours in the saddle! Passed a few people but got smoked by good number too - most that passed me had some nice race bike (but that is no excuse on my part just a observation).
What would you do differently?:

Train more on the bike, build up my endurance.
Transition 2
  • 01m 14s
Comments:

Legs felt like cememt when getting off the bike. Need to do more bricks to get used to that feeling. Drank a couple big gulps of Gatorade.
What would you do differently?:

The mechanics of the transition were good but having cement legs slowed me down.
Run
  • 27m 39s
  • 3.11 miles
  • 08m 53s  min/mile
Comments:

Had cement legs pretty much the entire run. Pleasantly surprised my time was not more based on how slow I felt during the run.
What would you do differently?:

Need to work on my 5k times, would like to get it under 25 mins (in tri this season)
Post race
Warm down:

Walked around, stretching.

What limited your ability to perform faster:

Saddle time, slow runner.

Event comments:

This was my first race, but I think it was very well run - will do it next year for sure.




Last updated: 2011-05-23 12:00 AM
Swimming
00:04:46 | 273 yards | 01m 44s / 100yards
Age Group: 3/26
Overall: 37/225
Performance: Good
Suit: tri shorts and top
Course: pool - snake swim
Start type: Wade Plus:
Water temp: 70F / 21C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:21
Performance: Below average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:41:17 | 12.4 miles | 18.02 mile/hr
Age Group: 11/26
Overall: 84/225
Performance: Average
Wind: None
Course: 6 mile loop, one decent hill, short but steep.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:14
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:27:39 | 03.11 miles | 08m 53s  min/mile
Age Group: 12/26
Overall: 91/225
Performance: Average
Course: Pretty flat, gradual hill in the beginning, gradual downhill to turn around (out and back course. Took a big sip of Heed at the turnaround.
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: Average
Race evaluation [1-5] 4