Warrior Triathlon - TriathlonSprint


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Albuquerque, New Mexico
United States
TriSportCoaching
Sunny
Total Time = 1h 00m 40s
Overall Rank = 5/163
Age Group = 40-44
Age Group Rank = 3/30
Pre-race routine:

Up at 6:00 am. Breakfast was a cup of coffee, some water, and two pieces of toast (one with almond butter and one with agave nectar). I took a quick shower to wake up and then headed to the race at 7:00 am. Once there, I set up my transition and then milled around / socialized until about 8:30 am. At 8:30 I ate a GU and warmed-up.
Event warmup:

1 mile warm up on the track.... 1/2 mile at an easy pace + 1/2 mile with increased pace in the straights and floating the turns.
Swim
  • 06m 28s
  • 437 yards
  • 01m 29s / 100 yards
Comments:

Overall a good swim. I had to make some passes in the first half. For the second half it was open water in front of me - so, I started turning with flip turns. This was the first time I have flip-turned in a race and it seemed to work out pretty well.
What would you do differently?:

Nothing
Transition 1
  • 00m 47s
Comments:

This was a run to bike transition. Everything went smooth.
Run in > number belt off > running shoes off > helmet on > go!
Flying mount w/ bike shoes attached to bike.
What would you do differently?:

Nothing.
Bike
  • 31m 58s
  • 12.43 miles
  • 23.33 mile/hr
Comments:

I'm happy with my bike split. There is still room for overall improvement here. But, this race was my fastest yet - so, I'm getting there.
What would you do differently?:

Nothing - just keep training for more improvement!
Transition 2
  • 00m 58s
Comments:

This was a bike to swim transition.

Everything went smooth except for removing my left sock. I was having a real hard time grabbing just the sock and not the timing chip strap too.

Remove shoes before dismount line > rolling dismount at line > rack bike > helmet off > sunglasses off > socks off > grab goggles > go!
What would you do differently?:

Consider going sock-less for sprint distance races or come up with some method to make removing the sock on my left (with timing chip) foot easier?
Run
  • 20m 31s
  • 3.11 miles
  • 06m 36s  min/mile
Comments:

Overall I am happy with this run. I do feel that I left a little on the table during the run.... My Garmin clicked off the first lap at 6:33/mile and I was feeling pretty good. At that point I was trying to keep the next two laps under 6:45. The second lap clicked off at 6:45/mile (still feeling pretty good). Unfortunately, the last lap clicked off at 6:54/mile. If I had known then that I could up/down arrow select my data screens (I figured this out on the bike) and get my lap pace displayed all the time (instead of just at the end of every mile) - I think I could have reeled in those last two lap times a bit with no significant impact to the bike.
What would you do differently?:

Keep training! According to rankings, this is were I could use the most improvement. Also, remember how to get lap pace displayed on my Garmin while in multi-sport mode.
Post race
Warm down:

Not much - hung around and drank some water and ate some bananas and orange slices. Waited for the awards ceremony... I placed 2nd in my age group!

What limited your ability to perform faster:

Although this was somewhat of a PR for me, I was a bit sore from the previous week's HIM training. If this was my "A" race - perhaps a little taper would be in order.

Event comments:

A great race for a great cause (www.woundedwarriorproject.org)!!




Last updated: 2011-10-03 12:00 AM
Swimming
00:06:28 | 437 yards | 01m 29s / 100yards
Age Group: 1/30
Overall: 3/163
Performance: Good
Suit:
Course: Reverse Tri = This was the last segment. Serpentine pool swim (50m x 8 lengths)
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:47
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:31:58 | 12.43 miles | 23.33 mile/hr
Age Group: 3/30
Overall: 10/163
Performance: Good
Avg HR: 147 bpm Avg Power: 249 W Avg Bike Cadence: 96 rpm
Wind: Little
Course: Second segment of race. A fast "Y" shaped course with two "turn-arounds" and a few rolling hills throughout one section.
Road: Smooth Dry Cadence: 96
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:58
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
00:20:31 | 03.11 miles | 06m 36s  min/mile
Age Group: 6/30
Overall: 20/163
Performance: Good
Avg HR: 159 bpm
Course: First segment of race. Easy loop with minor elevation changes.
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: Average
Race evaluation [1-5] 4