Cranberry Trifest - Olympic Course - TriathlonOlympic


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Lakeville, Massachusetts
United States
Sun Multisport Events
80F / 27C
Sunny
Total Time = 2h 49m 41s
Overall Rank = 251/643
Age Group =
Age Group Rank = 28/42
Pre-race routine:

Woke up. made waffles with peanut butter. drove to site and stopped at DD for a coffee.

Racked bike by the nose of the seat.
Event warmup:

got to race site about 700, thought I had enough time to run and get on the bike. Only had time to swim. Swam for about 10 minutes. did some short speed bursts and then sighted back to the swim exit
Swim
  • 27m 7s
  • 1640 yards
  • 01m 39s / 100 yards
Comments:

My wave was very large. It didn't clear out till about halfway after the first turn buoy.

Started to the right, but I didn't realize how many people were behind me. I thought I was in the back of the pack at the start. I sprinted a bit to get to some clear water, but had some issues breathing and felt like a panic attack was coming on. I swam to the right where there was noone and just did breast stroke to calm down.

Once I calmed down I had a great swim. Was able to breathe on both sides when the sun wasn't blinding me. Passed a lot of people including some of the elites. I realized during the race that I wasn't kicking as much as I thought I did. I was able to keep that up for a while than had to stop. Will practice kicking more in training over the winter.
What would you do differently?:

Need to practice mass starts more. Although, I could have turned around and saw how many people were behind me and just waited. Feel like I should be able to surge ahead to get to clear water. Not sure the distance is right.

I did not feel this fast, but I had a great swim.
Transition 1
  • 03m 34s
Comments:

Very long run from Swim exit to T1. In fact I basically ran in a circle to get to my bike. That kind of sucked. Ran a little too hard, but again a long run.

Saw my wife and son on the way into T1. They were right by my rack spot. I didn't get to see them before I started the race.
What would you do differently?:

need to figure out how to get my suit off quicker.
Bike
  • 1h 21m 26s
  • 26.2 miles
  • 19.30 mile/hr
Comments:

good bike. I had a really good pace for about the first half, then faded a bit. Caught back up to people that passed me during my fade. Felt a little better on hills. Had some issues on some, but was able to push up most, and hills are relative for this course. Most of it consisted of one loop the Patriot half bike course.

Drank about half a water bottle of Gu Roctane. Had about three quarters of my aero drink. Had a Gu about 45 minutes into ride.

Saw my wife and son right on the way in off the bike. I caught them too late, and my son seemed shocked to see me.
What would you do differently?:

Not much.
Transition 2
  • 01m 47s
Comments:

had a quick run from the bike in to my spot. Got out of my shoes and rode, got right off and passed the guy into transition who passed me on the way in.

He cut right in front of me so I had to slow down and avoid him.
What would you do differently?:

Running shoes got stuck on feet a bit. But other than that nothing. I might be able to run faster. Also, need to re-rack bike using the handlebars. I swung the bike around and backed it up and reracked it the same way i did earlier. This might take a few seconds off.
Run
  • 55m 49s
  • 6.2 miles
  • 09m  min/mile
Comments:

had to take a bio break. Found a port o potty and really glad I usedit. I didn't see another one on the run course. Kind of strange.

Started off slow, and met up with someone, we chatted for about two miles until I couldn't keep his pace.


poured water on my head every aid station, and took a drink of water every mile or so.

Had an issue with the hill at mile 5. walked through the aid station poured water on my head and walked a bit, then started running. Was able to finish strong. I passed three people who had passed me a while back.


What would you do differently?:

I don't think I could have pushed any more than I did. I might have blown up if I did. As it was I didn't think I could run as strong as I did near the finish line and not blow up.
Post race
Warm down:

sat in the shade tent at the finish line and tried to get in the ice bath. Way too cold, actually painful. Drank water. had some fruit.

Saw my wife and son outside of the finish area. he was upset he couldn't see me.

Walked to our blanket and stretched a bit. Got food.

Found out my son was the hit of the bike in. He was cheering everyone and saying Go! Go! WooooHooo. He sure did get in the spirit of spectating.

What limited your ability to perform faster:

Should have done more speed work for the bike and run. Should do more hills on the bike. Group rides may help this issue.

I think my nutrition was good for this distance. I didn't realize I didn't drink that much until after the race. I didn't feel like I held my nutrition back, I only drank when I felt like it for water, and drank GU about every 30 minutes, or when I felt I needed it.

Event comments:

Race started late due to thick fog on the lake. Said start was suppposed to be at 8:15, but by my watch my wave went out at 8:14 and we were the second wave.

More port o potty's on the run course?




Last updated: 2012-03-04 12:00 AM
Swimming
00:27:07 | 1640 yards | 01m 39s / 100yards
Age Group: 0/42
Overall: 211/643
Performance: Good
AVG HR 139 MAX HR 163
Suit: Xterra Vortex
Course: Rectangular out and back
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 03:34
Performance: Good
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:21:26 | 26.2 miles | 19.30 mile/hr
Age Group: 0/42
Overall: 234/643
Performance: Good
AVG HR 163 MAX HR 172
Wind: Little with gusts
Course: one loop course.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:47
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:55:49 | 06.2 miles | 09m  min/mile
Age Group: 0/42
Overall: 329/643
Performance: Good
AVG HR 176 MAX HR 202
Course: single loop course
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4