Liberty Triathlon - Olympic Distance - TriathlonOlympic


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Rockford, Minnesota
United States
The Final Stretch
72F / 22C
Sunny
 		Total Time = 2h 42m 35s
Overall Rank = 91/159
Age Group = 45-49 Men
Age Group Rank = 11/15
Pre-race routine:

Pre-race weight: 168.0

Two cups coffee. Banana. Two eggs. Drove to event at 5:30 AM. Got there at 6 AM. Ate Hammer bar about 1/2 hour before my wave started.
Event warmup:

Not much.
Swim
  • 30m 58s
  • 1640 yards
  • 01m 53s / 100 yards
Comments:

Sighting was awful. Did the breaststroke a bunch. Didn't seem to go much slower as a result. But basically happy with time.
What would you do differently?:

Sight better.
Transition 1
  • 02m 14s
Comments:

Forgot to eat a gu as I had planned. Somehow my plan just falls apart when in transition.
What would you do differently?:

Eat a gu. Composure, composure, composure
Bike
  • 1h 11m 54s
  • 22.65 miles
  • 18.90 mile/hr
Comments:

For me, I thought I did ok. Strong headwind on way out. Strong tailwind on way back. I averaged 19 mph according to my Garmin. (Something like 21.5 according the race, but that is because they assume 40k, not 22.65 miles which is what my Garmin had.) Last year I averaged 17.6 mph on Liberty (different course). I'm slowly getting better on the bike.
Transition 2
  • 01m 43s
Comments:

Again, I should have taken a gu. Very muddle headed. Forgot number belt.
What would you do differently?:

Composure. Composure. Composure.
Run
  • 55m 48s
  • 6.03 miles
  • 09m 15s  min/mile
Comments:

disaster. Last year I did the 10k in 47 minutes and change, not 56 minutes and change. Usually my best leg where I make up for swim and bike. After a 1/4 mile I was trying to decide between 7:30 pace and 7:20 or 7:15. Then on first hill I start walking. Still not sure what happened. Could have been nutrition (I had no nutrition on race other than HEED), hydration (I drank a lot after race and didn't need to urinate), lack of run fitness, or just lack of mental toughness.
What would you do differently?:

First mile much slower, then gradually increase speed. Do not ever walk. Slow running to a crawl if necessary, but do not walk.

Drink much more on bike. Eat gu's in transition.
Post race
Warm down:

Socializing. Hamburger.

What limited your ability to perform faster:

Heat. Mental toughness. Lack of run fitness.

Event comments:

Race directors should get the distances right. An olympic should be 1.5k, 40k, 10k. 40k is 24.8 miles, not under 23.




Last updated: 2012-03-11 12:00 AM
Swimming
00:30:58 | 1640 yards | 01m 53s / 100yards
Age Group: 10/15
Overall: 82/159
Performance: Good
http://connect.garmin.com/activity/187192473
Suit: xterra vortex 3 full sleeve
Course: out and back. bouys on right.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation:
Rounding: Good
T1
Time: 02:14
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
01:11:54 | 22.65 miles | 18.90 mile/hr
Age Group: 13/15
Overall: 94/159
Performance: Good
http://connect.garmin.com/activity/187192494
Wind: Strong
Course:
Road: Smooth Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Drinks: Not enough
T2
Time: 01:43
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:55:48 | 06.03 miles | 09m 15s  min/mile
Age Group: 11/15
Overall: 95/159
Performance: Bad
http://connect.garmin.com/activity/187192529
Course: out and back. Hot. Lots of hills.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? No
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