General Smallwood Sprint Triathlon - TriathlonSprint

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Indianhead, Maryland
United States
75F / 24C
Total Time = 1h 51m 10s
Overall Rank = 62/89
Age Group = 55-59
Age Group Rank = 3/4
Pre-race routine:

Packet pick up on morning of. But might want to consider going night before to avoid 1 1/2 hour drive on morning. Plenty of time to figure the lay of the land, but not a chance to drive the bike course. Did okay with getting set up.
Event warmup:

Should get wet suit on for a chance to warm up in the water a bit before the race.
  • 16m 55s
  • 820 yards
  • 02m 04s / 100 yards

Started fast- caught up in excitement and enjoyed the mob. Felt bullet proof in wet suit. Probably expected too much benefit from it (first time with the wet suit. By last 300M, I was tired, breathing hard, arms very tired. Hurt stroke and sighting.
What would you do differently?:

Train harder to maintain endurance and make stroke more automatic. Need to concentrate on all aspects of stroke (catch and body roll) from the beginning. But in general, probably okay to start a little hard and ease off as necessary.
Transition 1
  • 04m 47s

200 Yards uphill from swim exit to TA, on pavement, concrete.. Hard on feet. Very long way in wet suit. Walked most of it to save energy.
What would you do differently?:

I will accept this for what it was. If fitness level was higher, could have run more of it. Could practice wetsuit removal to avoid stuck on ankles. And of course zip-tie laces would shave a few seconds.
  • 59m 38s
  • 16 miles
  • 16.10 mile/hr

This felt good for me. I seemed to be working a bit harder than I wanted to through first 2/3 - mainly because of the hills, but the ride was good. The last 3 miles, I was very ready to get off the bike. It was clear that I haven't spent enough time doing long rides on my bike since the winter. Tired to eat a Cliff Bar- does not work. Too mealy.
What would you do differently?:

Need to try something different for nutrition - if that is needed. e.g., shot blocks. And definitely need some longer rides on my bike so I can finish stronger. And need some speed/power work. The bike is my best area for potential improvement.
Transition 2
  • 00m 38s

No need to change shoes, so this was easy. And very short run in, run out.
What would you do differently?:

Haven't figured out how to use Garmin. I took it from T2, put it on as running, but it didn't find satellite for several minutes. If it is going to be useful, I need to have it locked onto satellite sooner.
  • 29m 13s
  • 3.11 miles
  • 09m 23s  min/mile

Tough to get going at first. Cramps in both calves. But that settled down and I managed the uphills nicely- relaxed. Second wind (and maybe second gel) kicked in after 1 mile, and the rest felt really good. The second half of race, through woods, etc. was very enjoyable.
What would you do differently?:

Need to do more bricks. And of course train for more speed and a bit more distance. Can't overdo that though. Could have perhaps pushed the second half a bit harder, but not much.
Post race
Warm down:

Didn't spend enought time stretching and didn't get enough food or recovery drink right away because of going back to wait for Janie.

What limited your ability to perform faster:

Need more time in pool, with good intervals, and more time on bike training.

Event comments:

Very nicely done for a small race. Quite enjoyable. RD was very nice.

Last updated: 2011-06-06 12:00 AM
00:16:55 | 820 yards | 02m 04s / 100yards
Age Group: 2/4
Overall: 33/89
Performance: Good
Suit: Full wet suit
Course: Start in deep water. Triange course. Exit on boat ramp. Well marked. Water was very good, calm. Only a light breeze. Wave with all 89 men.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Below average Drafting: Bad
Waves: Navigation: Below average
Rounding: Average
Time: 04:47
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:59:38 | 16 miles | 16.10 mile/hr
Age Group: 3/4
Overall: 72/89
Performance: Average
Wind: Little
Course: Hilly, especially at beginning. Roads not closed, but little traffic. Nice shoulder on the main road we started on.
Road: Smooth Dry Cadence:
Turns: Average Cornering:
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 00:38
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:29:13 | 03.11 miles | 09m 23s  min/mile
Age Group: 3/4
Overall: 69/89
Performance: Good
Course: Flat for first 1/4 mile, but then lots of uphill to halfway point. Second half was mostly downhill, on dirt/gravel road, through trees. Very enjoyable. Finish over long wooden bridge, then up hill for last 200 yards.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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: Average
Race evaluation [1-5] 4