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 Swim
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
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
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
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
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
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United States
TriSportCoaching
Sunny
Overall Rank = 5/163
Age Group = 40-44
Age Group Rank = 3/30
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.
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.