Race the River Triathlon at Riverstone - TriathlonSprint

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Coeur d’Alene, Idaho
United States
Swim Bike Run Northwest
Total Time = 1h 15m 48s
Overall Rank = 193/678
Age Group = 25-29M
Age Group Rank = 9/15
Pre-race routine:

Got up at 5am, drove to site. Was gonna stop at a gas station to pick up some gatorade to sip on but it was closed. I stopped at starbucks in the riverfront development and got a naked juice, banana walnut bread, and iced coffee for breakfast.

Event warmup:

I walked 1/2 mile to the swim start
  • 11m 34s
  • 880 yards
  • 01m 19s / 100 yards

I got to the landing, just in time. All the greencaps were into the water, so I scrambled down to the bank and jumped in. Not too cold, the water felt good. 68 is a good temp. Swam out to the starting buoy and swam around a bit. Got a good feel for the current.

Positioned myself behind some people who looked fast treading by the starting buoy. When the horn went off, I tried to stay on his feet, but he was toooo fast, out of my league. First 100 yards I definitely went too fast, and I had to calm myself down. Eventually got into a good breathing rhythym and was cruising.

Swim was over fast. Swam up into the starting ramp and ran to transition.
What would you do differently?:

Find someone not quite so fast to draft off of.
Transition 1
  • 02m 5s

I practiced my transition at home to try to take some time off, since transition time in a sprint is costly. Its a little harder to go through the motions when I'm fresh out the water. Had some trouble putting my socks on, but this was an improvement over my two tris last year.
What would you do differently?:

Re-think transition strategy.
  • 36m 4s
  • 11 miles
  • 18.30 mile/hr

First loop was pretty empty, and I was just going fairly easy to get an idea how fast I could maintain.

Second loop started to get some pretty feirce calf cramps. Had to stop pedaling and try to stretch out my calf. Course had more people, but still plenty of room.

Third lap my calf cramp faded and my legs were feeling strong, so I started to hammer it, but the course was PACKED, so I had to burst when I had an opening.

What would you do differently?:

Train the bike more. This year my focus is just on building a strong running base without injury so I have sacrificed training on the swim and especially the bike.
Transition 2
  • 01m 15s

Some guy had his wetsuit draped over my rack spot, so I had to move his stupid wetsuit before racking my bike.

Need to get yanks.

Picked up my garmin and my HR strap and put them on the run
What would you do differently?:

Buy yanks.

Get to transition earlier for a better transition spot.
  • 24m 52s
  • 3.1 miles
  • 08m 01s  min/mile

Was feeling a little dehydrated, my plan was to hydrate sufficiently on the bike, but I ended up not drinking enough. It's hard for me to drink when running close to my top effort, so I avoided it.
What would you do differently?:

Suck it up and run harder. My HR was ~ 10bpm below my open 5k HR
Post race
Warm down:

None, maybe I should consider not coming to a dead stop after crossing the finish line so I don't feel like death.

What limited your ability to perform faster:

Bike training.

Event comments:

Fun race, the river swim was pretty awesome. I always wish the swim was longer.

Last updated: 2011-07-25 12:00 AM
00:11:34 | 880 yards | 01m 19s / 100yards
Age Group: 1/15
Overall: 0/678
Performance: Good
Course: Down river, point to point.
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Average
Breathing: Below average Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:05
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:36:04 | 11 miles | 18.30 mile/hr
Age Group: 12/15
Overall: 0/678
Performance: Average
Wind: None
Course: Three loops around a mostly flat course. A little bumpy in parts.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:15
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
00:24:52 | 03.1 miles | 08m 01s  min/mile
Age Group: 8/15
Overall: 0/678
Performance: Average
Course: It was kind of a loop with two small out'n'backs, and a short steep hill around the middle.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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