Midwest Mayhem Triathlon - Long Course - TriathlonOlympic


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Lawrence, Kansas
United States
85F / 29C
Sunny
Total Time = 2h 35m 3s
Overall Rank = 15/103
Age Group = M3539
Age Group Rank = 3/11
Pre-race routine:

Breakfast: Raisin Bran
In car: Can V8 fusion
20min Pre-race: Gu Chops w/caffeine
Left house at 5:05, arrived at 6:10, later than past years judging by parking and available transition spots
Event warmup:

a couple miles on bike to check function
ran a mileish w/ a few strides on the way back
swam a couple hundred yards
Swim
  • 31m 30s
  • 1640 yards
  • 01m 55s / 100 yards
Comments:

Wasted too much time trying to draft, especially near the end where I was drafting slower swimmers. Several times I changed focus from drafting to form and I'd quickly pass my draftee.

Had a minor foot cramp about 1k in, a bit before the turn back to the exit, started on outside of right foot, a couple of foot flexes (hanging it down like a rudder) would relieve it, gradually migrated toward big toe side,a few more foot flexes and a reduction in my nearly non-existant kick and it went away.

Armpits chaffed badly from top.
What would you do differently?:

Keep focused on good form and breathing. Don't worry about drafting, if an opportunity arises, take it but swim my own race. Also might want to pickup the effort a little but I think that had more to do with settling in a few times. Put on some bodyglide.
Transition 1
  • 00m 44s
Comments:

Good transition, 4th overall, especially given that I was quite a few racks out of the way of straight through T1.
What would you do differently?:

get to the race earlier when there's limited 'good' T1 spots
Bike
  • 1h 13m
  • 25 miles
  • 20.55 mile/hr
Comments:

Pavg=220W, Pnorm=242W (note, didn't check calibration, numbers might have been 5-10W high, based on temperature)

Rode very conservatively, avg HR was 153bpm, started in low 160's and dropped throughout into mid 140's by end. A few people passed me, generally while climbing, and I made no effort to get them back on the flats.

40oz water, 20oz G2: battled grumbly tummy the whole way, drank the G2 & 20 oz water in first half, stomach was mildly unhappy, only drank 20 oz water the second half.

The Adamo saddle might not be for me, initially struck me as good but it's been a year and I get chaffing on any ride over an hour, i guess I need a wider scrack or a new seat.
What would you do differently?:

ride more aggressively, or maybe less aggressively, given my run results. I felt good on the bike, like I could have done another lap at this pace.
Transition 2
  • 01m 12s
Comments:

25th overall, had issues racking my bike, bike next to me was in head first from other side of rack and its handle bars were occupying space my saddle needed to go through. Wore socks. Also ran to cooler at side of transition and grabbed frozen bottle.
What would you do differently?:

nothing
Run
  • 48m 37s
  • 6 miles
  • 08m 06s  min/mile
Comments:

Walked the steep uphills and aid stations. carried a water bottle for more effective hydration. Took 4 electrolyte tabs at mile 1. Avg HR 151. Felt my swim chaffing as I was heading out of T2 and managed to pull, tug, and otherwise adjust my top to minimize additional rubbing. Quads were on verge of cramping on every up or down hill.

pace avg HR
Mile 1 7:40 152
Mile 2 8:12 147
Mile 3 8:15 148
Mile 4 8:08 150
Mile 5 8:02 152
Mile 6 8:04 154

What would you do differently?:

similar to last race, haven't had many workouts in past few weeks that simulate this race effort. Also consider adjusting workouts 1-2 days pre-race, definitely carrying some fatigue in legs from yesterday's strides.
Post race
Warm down:

sat in lake and drank a dew.

What limited your ability to perform faster:

heat and race specific training

Event comments:

Well run race by the organizers. For some reason I always enjoy this race, it can't be the nice weather. Looked back at results from 2 years ago, 15 degrees cooler and 15 minutes faster, this was a sufferfest.




Last updated: 2011-06-29 12:00 AM
Swimming
00:31:30 | 1640 yards | 01m 55s / 100yards
Age Group: 5/11
Overall: 21/103
Performance: Average
Suit:
Course: CCW triangle
Start type: Plus:
Water temp: 85F / 29C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:44
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:13:00 | 25 miles | 20.55 mile/hr
Age Group: 3/11
Overall: 14/103
Performance: Below average
Wind: Little
Course: basically an out and back, very hilly, some wind
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:12
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:48:37 | 06 miles | 08m 06s  min/mile
Age Group: 1/11
Overall: 19/103
Performance: Below average
Course: out and back, rolling hills, some steep, partly shaded.
Keeping cool Bad Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]