Kinetic Sprint - TriathlonSprint

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Spotsylvania, Virginia
United States
Set Up Events
75F / 24C
Total Time = 1h 39m 15s
Overall Rank = 39/225
Age Group = 50-54
Age Group Rank = 2/15
Pre-race routine:

Nothing special. Just rack the bike and hit the restroom several times.
Event warmup:

  • 14m 26s
  • 820 yards
  • 01m 46s / 100 yards

Was a good swim in general. I felt more comfortable than in the past. I like having the bouys on my right. It's my breathing side. I did notice that my strokes shorten and I am not very relaxed. This really messes up my stroke. A few times I caught myself and got in some nice long strokes. Had to fix goggles once. Only did breaststroke a few times (this is an improvement!).
What would you do differently?:

Long, relaxed strokes.
Transition 1
  • 02m 40s

My feet got stuck in the wetsuit. So did one hands. Almost fell over trying to get it off.
What would you do differently?:

Step on wetsuit and get feet out quicker.
  • 55m 52s
  • 17 miles
  • 18.26 mile/hr

I had a really good bike ride. Felt very comfortable. I noticed that I tend to work better if I keep my cadence up above 95. I just don't get as tired. Sacrifice some speed but it pays off in the run. No issues with the hills. One big downhill -- I decided too late that I wanted to be on the risky to move my hands so I just held on for dear life.

I am really pleased with the bite valve on the aero bottle. Seemed easier to get water up and into the straw. I do think I have to figure out liquids better. They seem to just stay in my stomach and then I hear sloshing during the run.

I tried a homemade gel (honey, brown rice syrup, blackstrap molasses). Seemed to work ok. Need to cut the molasses back a bit. I did make a bit of a mess with the bottle I was using so have to figure that out. No G/I issue though. But I do think I need solid food to offset building up too much liquid in my tummy.
What would you do differently?:

Transition 2
  • 00m 58s

Pretty good transition.
  • 25m 20s
  • 3.11 miles
  • 08m 09s  min/mile

I had a really good run. Definitely helps to come of the bike feeling fresh. I think the higher cadence on the bike helps me with this. Felt strong from the very beginning and got into stride very early. Used my mantras to keep going. "Run, run, dig deep" -- "Run from the hips" -- "Feet are light". Did not walk once.

Several times I could hear the liquid in my belly sloshing around. Not too terribly (like my last race). But I do need to figure this out.
What would you do differently?:

Post race
Warm down:


What limited your ability to perform faster:

Being uncomfortable in open water.

Event comments:

The setting, Lake Anna State Park, makes this race really terrific. The race event area is along the shoreline and set along a hill. So the scenery is just very pleasant. The colors, flags, people, boats, water...just a terrific setting. I will try to do this race again.

Last updated: 2012-01-06 12:00 AM
00:14:26 | 820 yards | 01m 46s / 100yards
Age Group: 4/15
Overall: 57/225
Performance: Average
Suit: Xterra full vortex
Course: Lake Anna State Park. Off the lake beach. Wonderful setting. Clear water. Bouys to my right.
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
Time: 02:40
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:55:52 | 17 miles | 18.26 mile/hr
Age Group: 4/15
Overall: 41/225
Performance: Good
Wind: Some
Course: Rolling country roads. Some very smooth pavement. Some country road pavement. Nice route. Long slow incline at start of bike. One big downhill. Crosses lake twice.
Road: Smooth Dry Cadence: 905
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:58
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:25:20 | 03.11 miles | 08m 09s  min/mile
Age Group: 1/15
Overall: 58/225
Performance: Good
Course: Within state park. Nice route. Nothing special. Long slow incline on 1st mile. Long slow decline last 1/2 mile.
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
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