Keuka Lake Triathlon - TriathlonSprint

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Penn Yan, New York
United States
75F / 24C
Total Time = 1h 36m 34s
Overall Rank = 153/346
Age Group = 25-29
Age Group Rank = 17/23
Pre-race routine:

Got up around 5:30 (before my alarm went off). I had stayed on the college campus the night before where the race was. This was nice because I just had to walk over to transition rather than drive and search for a parking spot. Ate a banana, bagel and drank half a coffee. Set up transition then visited with friends.
Event warmup:

Just a few strokes in the water. Felt good so I went to shore and relaxed a bit.
  • 18m 41s
  • 820 yards
  • 02m 17s / 100 yards

Felt really good on the swim. The water temperature didn't really even enter my mind. I was nervous about the first turn just because it was so close to the start. I kept my head up around the first bouy, made the turn, then relaxed into my rhythm. My goal during the swim was to stay relaxed and calm. I didn't want to worry about my speed, I knew I was going to not be first out of the water. About halfway through the swim I was feeling really good and started to push it a little bit more, but I realized that I wouldn't be able to keep that pace and I settled back down into my original rhythm. I had lost sight of the last bouy and when I came up to find it I ran right into it. I had a bit of a laugh then found my sight for shore and went on. I was next to a guy for the last 300 that I kept bumping into (sorry). I ended up getting out of the water before him. :). Got out of the water and checked my watch, I was very happy. It was my first race that I didn't have to float on my back and take a break!
What would you do differently?:

I should have gotten behind the guy that I kept running in to. I could have saved some energy, although I am not sure if I could have kept myself behind him.
Transition 1
  • 02m 52s

Transition was out of water, up stairs and across the street. We couldn't start the strip until we got up the stairs. Once up the stairs I started taking off my wetsuit. It took me a while to find the rip cord, but I had my suit around my waist before I got to my bike. I dropped my goggles and had to run back to get them. I tried to use my feet to take my suit off while putting my helmet on, but that didn't work. I focussed on getting the suit off then everything else on.
What would you do differently?:

I didn't wear my HR strap or tri top in the water. I think that next time I will do that. I also have not tried the flying mount. I may take some time to work on that before the next race. My T1 was too slow, that's for sure.
  • 44m 12s
  • 13.67 miles
  • 18.56 mile/hr

I really, really wanted to average 20mph. I knew to do that I would have to come in under 40 minutes. I felt sluggish on the bike, it almost felt as if my brake was on the entire time. I passed a lot of people on the bike and was passed a few times by some TT bikes. I took 1 hammer gel on the bike and it made me feel like crap. My plan was to take 2 gels on the bike, I ended up not taking a second because the first made me feel so bad.
What would you do differently?:

I should have pushed harder on the hill. I got to the top and thought "that's it?!?". I also need to figure out nutrition that works. I am going to try cliff shots and I have some gu chomps. Need to figure this out.
Transition 2
  • 01m 25s

This could be faster. I really don't know why this took so long.
What would you do differently?:

I don't do a rolling dismount. If I did that I could probably shave some time off. Also I took some fluids in transition. I should focus doing that on the end of the bike.
  • 29m 24s
  • 3.11 miles
  • 09m 27s  min/mile

Pain. Coming out of transition I had calf cramps and was very short of breath. My HR wasn't spiking, I am not sure why it happened. The calf cramps were somewhat expected because I have experienced that in practice. The shortness of breath was alarming. About a quarter of a mile in I started burping and that helped me breathe. I am blaming the gel I took on the bike. I settled in to a pace (slow pace) and cranked though it. At the turn around I adjusted my sock because the asinine score this timing chip band was digging into my ankle. Second race with them and second time this has happened. Also had a hot spot on my foot, thinking I need new socks. Saw some friends on the way in, crossed the line and was happy to be done.
What would you do differently?:

Get a neoprene ankle band for the timing chip. Not sure about the calf cramps or the breathing issue. This may be solved with a nutrition change.
Post race
Warm down:

Drank two bottles of water and cheered friends coming in.

What limited your ability to perform faster:

Nutrition for sure. That gel on the bike just killed me. I also think that knowledge of the course limited my performance. If I had know that the hill wasn't that bad I would have pushed harder up it.

Event comments:

I PR'd this race. I was very happy to not have to rest on the swim or the run. This race is also a bit of a tease for me too. I beat my best time by over 20 minutes, but I feel like I could have done better. I think I have the potential to do really great at the end of this year and next year.

Profile Album

Last updated: 2011-06-11 12:00 AM
00:18:41 | 820 yards | 02m 17s / 100yards
Age Group: 18/23
Overall: 170/346
Performance: Good
Suit: Full Suit
Course: rectangle. The first turn was about 50 yards from start.
Start type: Wade Plus:
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Bad
Time: 02:52
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:44:12 | 13.67 miles | 18.56 mile/hr
Age Group: 15/23
Overall: 114/346
Performance: Average
Wind: Some
Course: Loop. Rough road at first and end. Very smooth, newly paved road for most of it.
Road: Smooth Dry Cadence: 83
Turns: Below average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 01:25
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
00:29:24 | 03.11 miles | 09m 27s  min/mile
Age Group: 18/23
Overall: 185/346
Performance: Below average
167 average HR
Course: Simple out and back along the lake
Keeping cool Below average Drinking Not enough
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