Riverwood Golf and Athletic Club Triathlon - TriathlonSprint


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Clayton, North Carolina
United States
Set Up Events
59F / 15C
Overcast
Total Time = 1h 27m 59s
Overall Rank = 61/103
Age Group = 35-39
Age Group Rank = 10/14
Pre-race routine:

started a weel out - planned my timetable, goals etc. as teh week went by tweaked until final draft on friday comeplte. wrote it out neatly to help me with scheduling and goals for each event - ride over top, swim to wall, 9:30m/n starting pace etc.

Also spent the week eating good carb snacks and gatorade with water to 'load up'. Day before ater dinner at lunch and light snacek before bed.

Spent one hour practiving transition - even wet feet - really haelped with expectations, where to lay everything and finally pack my back with confidence.

ate oatmeal 2 hours before, felt little hungary 40 mins out so nibbled on clif bar and water. 20 mins before start took gel and water.
Event warmup:

none - it was too cold to get wet and hang around after runnin so decided to use the swim as warm up. Did a few arms stretches.
Swim
  • 05m 30s
  • 300 yards
  • 01m 50s / 100 yards
Comments:

23 overall men with slow swimmmers in front - wow!
What would you do differently?:

Ensure 100yd time is submitted well before closing!
Transition 1
  • 00m 59s
Comments:

Practice for one hour day before REALLY helped!!! area was setup perfect and went well. Didnt run or rush but had one of best times in AG!
What would you do differently?:

next time choose position on rack nearer to stand to allow for more 'Free room'. Take smaller bag.
Bike
  • 54m 1s
  • 14.2 miles
  • 15.77 mile/hr
Comments:

This was on my MTB! - really pleased with ride even though slower than previous attemmted. Goals were to keep pushing hard on flats and over hills - achieved.Spin going up hills - achieved. Keep HR above 150 - achieved. Eat gel/Drink water - achoeved. Dont unecessarily pass people - achieved - great results.

During first two miles couldnt ride my pace as woman in front - didnt want to waste energy early by passing. finally made move at traffic lights then settled into my pace!

Felt confident drinking water while spinning.
What would you do differently?:

practived pushing more up long grades. Buy a road bike!
Transition 2
  • 00m 57s
Comments:

decided to place garmin on bike and remove during T2 Tx. fiddly and wasted afew seconds.
What would you do differently?:

Enusre laces tighter - maybe even uese yankz instead on lace locks.

Lave garmin on bike and take Karens 405 for pace only.

Not use HRM.
Run
  • 26m 35s
  • 3.11 miles
  • 08m 33s  min/mile
Comments:

paced really well but felt horrible - tired legs and body BUT pace was good. I was too conservative becasue I knoew hill was at end and wprried about bonkig like usual. Found some one to run alog wih at 8:40m/m then camae to hill and easily climbed it then forget to sprint for finish!! wasnt until some one shouted go! that I sprinted last 100yds to line. wasnt even out of breath - darn it!

Removed HRM as started to feel constricted, only use pace in future.
What would you do differently?:

not bother with HRM. Trust in training that I will finish strong.
Post race
Warm down:

none as not exhuasted. little stretching duriong eating lots food!
Pizza, pasta, banana, water, gatorade.
wore lots warm clothes as chilly.

What limited your ability to perform faster:

wrong swim time;
not passing slow bikers, using MTB, slow up hills;
fear of bonking and not trusting training.

Event comments:

this was an excellent race and well run - seemed really friendly community race. Race Director was really helpful as were all staff. will gladly do another TTS/setup event in future.




Last updated: 2011-12-12 12:00 AM
Swimming
00:05:30 | 300 yards | 01m 50s / 100yards
Age Group: 3/14
Overall: 23/103
Performance: Good
Pool swim ranked on submiotted 100yds best two weeks prior. I submitted 1:45, but should have been 1:30 as missed cut-off. This meant I caught the person in front after second lap and got to experience drafting! to the extend I swam head up as so slow :-) I eventually got to pass but quicly caught next person, who kindly waited at pool side. Rest of swim was good but wasnt in an easy rhythm - still finished on 5mins - need to work on easy swim next time.
Suit: tri shorts and top
Course: Pool snake, then a 100 yd dash to transition hence 5:30 time. Tapping on feet doesnt always mean let me by!
Start type: Inside Pool Plus:
Water temp: 79F / 26C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Good
Waves: Navigation:
Rounding:
T1
Time: 00:59
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
00:54:01 | 14.2 miles | 15.77 mile/hr
Age Group: 80/14
Overall: 11/103
Performance: Good
previously riden course in 52:22 - slightly shorter bu no transistion chicane either.
Wind: Some
Course: 14 mile loop on open roads. junctions manned well. rode course previously so know way and confident.
Road: Smooth Dry Cadence: 100
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:57
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:26:35 | 03.11 miles | 08m 33s  min/mile
Age Group: 9/14
Overall: 51/103
Performance: Average
target to start easy and keep pace aroun 900m/m then build to 8:00m/m - managed to do this for once!
Course: out and back down hill at start and big up hill to finish - ugh.
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] 4