Luray International Triathlon - TriathlonOlympic


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Luray, Virginia
United States
Set Up Events
80F / 27C
Overcast
Total Time = 3h 15m 53s
Overall Rank = 277/374
Age Group =
Age Group Rank = 0/
Pre-race routine:

Stayed about 5 miles from the race site, and had planned on biking in in the morning, but it was still dark out at 5:30am and decided not to chance it, so I asked the wife to drive me in after all. I ate 2 slices of cold pizza for breakfast, and drank a diet mountain dew (like just about every other morning in my life... Nothing new on race day, right). I had eaten a big subway sandwich the night before around 7pm, a little later than I like to eat before a race, but with the family with me, some things just go the way they go. I Had also been battling a chest cold all the previous week, and felt mostly healed up, but I drank a bit of Robitussin the night before as well to clear up any congestion that might be lingering. By the time I got to the site, I felt pretty good overall.
Event warmup:

I was all set up with my bike racked, and ready to go by 6:30am and had an hour and a half to relax. I walked around a bit, and sat down by a tree to stretch, and just chill out. I hit the bathrooms on my way back to the bike around 7:20am. I met some guys near my rack that were from around home, and spent some time BSing with them. By 7:40am, I was good to go, and headed down to the water. I ate a clif bar on the way down, and drank one of those new gatorade pre-game fuel things. I felt good, and didn't seem to have any lingering congestion, and for that I was happy.
Swim
  • 42m 28s
  • 1640 yards
  • 02m 35s / 100 yards
Comments:

Not much to say, I am kind of a slow swimmer. I really need to get some coaching on this I think. My form could no doubt use some work.
What would you do differently?:

try to work on form and technique in training.
Transition 1
  • 03m 51s
Comments:

had some cramping in my upper calf muscles and took some time to stretch them out a bit before heading out. Slower than average t1 for me, but I'll take it.
What would you do differently?:

I'd like to get some actual tri shoes for the bike, and work on mounting, and going sockless.
Bike
  • 1h 29m 36s
  • 25.48 miles
  • 17.06 mile/hr
Comments:

I found the hills really tough, especially the final one, heading back into town. I didn't have to dismount though, phew!
What would you do differently?:

train on hills more often.
Transition 2
  • 01m 56s
Comments:

Not too bad in T2, I am usually faster, but the hills at the end of the bike, really took their toll.
What would you do differently?:

Not ride my brake on the downhills in the beginning, and just go. I could probably have benefited well by riding the course ahead of time.
Run
  • 58m 4s
  • 6.21 miles
  • 09m 21s  min/mile
Comments:

It was an enjoyable run. I felt good on the way out, but struggled on the way back. Never had to walk though, and I was happy about that.
What would you do differently?:

Train on hills more, but otherwise, I was happy with the run.
Post race
Warm down:

I saw my wife and daughter waiting at the end, and that made me happy. I always have to pee at the end, and took off for the rest room. I ate, and bragged to my family. My daughter asked me "papa, did you win?". I said "Yup!"

What limited your ability to perform faster:

Nothing really. More intense training would have likely benefited me.

Event comments:

Fantastic race. I loved every minute of it.




Last updated: 2011-08-13 12:00 AM
Swimming
00:42:28 | 1640 yards | 02m 35s / 100yards
Age Group: 0/
Overall: 348/374
Performance: Below average
Suit: tri shorts and tri top
Course: I have heard the course described as a "pacman", or a "M", I tried to think of it as a half moon shape. I had no trouble tracking on this one, which was nice. The sun was only in my eyes for a very short time as well which was nice.
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Navigation: Average
Rounding: Average
T1
Time: 03:51
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
01:29:36 | 25.48 miles | 17.06 mile/hr
Age Group: 0/
Overall: 253/374
Performance: Average
Wind: None
Course: lolipop, double loop. Very hilly, and tough for me on the ups, but also tough for me on the downs as well, as it was just a bit scary at times. I gained confidence on the downhills as the race progressed.
Road: Smooth Dry Cadence: 75
Turns: Average Cornering: Average
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 01:56
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:58:04 | 06.21 miles | 09m 21s  min/mile
Age Group: 0/
Overall: 230/374
Performance: Good
Course: It felt like lots of downhills on the way out, and lots of uphills on the way back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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] 5