Lake Lure Triathlon - TriathlonSprint


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Lake Lure, North Carolina
United States
Set Up Events
75F / 24C
Sunny
Total Time = 1h 53m 3s
Overall Rank = 49/86
Age Group =
Age Group Rank = 0/
Pre-race routine:

Got up at 5am ate some yogurt and fruit, foam rolled my back, friends came to pick me up. Drank some gatorade set up transition.
Event warmup:

Took a quick dip.
Swim
  • 11m 25s
  • 547 yards
  • 02m 05s / 100 yards
Comments:

I was not expecting to be very fast in the swim since I have had a hard time (due to living where I work in the middle of the woods) getting to the pool to train. I am happy with my time especially since I had a bit of a panic attack 1/2 way to the first buoy. I am usually pretty comfortable in open water but I am not sure what happened, I had to swim breast stroke for a while to calm myself down. I never fully got into a grove of steady swimming. I was disappointed in that aspect, however I was still a bit faster than my projected time, so that was good.
What would you do differently?:

swim more and mentally prepare better from the washing machine.
Transition 1
  • 01m 5s
Comments:

pretty good almost a minute faster than my last race, I think the distances between swim exit and bike start were shorter. I felt good.
What would you do differently?:

nothing
Bike
  • 1h 04m 41s
  • 16.9 miles
  • 15.68 mile/hr
Comments:

I was a bit nervous about the hills but I was prepared for what the course threw at me. I just got a new bike and this was my second ride on it. I was very happy with the stability and comfort of my bike. I could have been faster on the uphills and i was happy with my comfort and speed on the downhills. I finished at my goal.
I have been having back pain for about a month and a half and I was happy with how it felt on the bike.
What would you do differently?:

I could do more hill training. Begin rehabbing my back earlier so it would have been healed by now.
Transition 2
  • 01m 47s
Comments:

my back felt OK, I was kinda expecting to be all hunched over but I was able to straighten up and run with my bike.
What would you do differently?:

nothing
Run
  • 34m 7s
  • 3.11 miles
  • 10m 58s  min/mile
Comments:

Bad run! I was 4 minutes slower than my usually 5K time. I felt slow going uphill and my back was real stiff but I felt much faster and felt I had better form on the way back. I was disappointed with my time. I wanted to finish in 1:50 and know I was not gonna get there. I thought I lost most of my time on the swim and a little on the bike, however after seeing my splits it was all on the run.
What would you do differently?:

Rehab back sooner, run more and faster.
Post race
Warm down:

walked around, found my friends. Back got real sore. I had a very uncomfortable drive home and had an afternoon filled with pain killers and laying on the couch.

What limited your ability to perform faster:

Back pain/SI Joint Pain. I am currently going to physical therapy.

Event comments:

Super fun, I'll do it again next year!




Last updated: 2011-07-30 12:00 AM
Swimming
00:11:25 | 547 yards | 02m 05s / 100yards
Age Group: 0/
Overall: 0/86
Performance: Below average
Suit:
Course: point to point
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Bad Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:05
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:04:41 | 16.9 miles | 15.68 mile/hr
Age Group: 0/
Overall: 0/86
Performance: Good
Wind: Little
Course: hilly, but not as bad as i thought it was going to be. The first half seemed more up hill than the second. There were a few really fun down hills!
Road: Rough  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:47
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:34:07 | 03.11 miles | 10m 58s  min/mile
Age Group: 0/
Overall: 0/86
Performance: Bad
Course: uphill out and down hill back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Good
Race evaluation [1-5] 4