Race the River Triathlon - TriathlonSprint

View Member's Race Log View other race reports
Coeur d'Alene, Idaho
United States
Swim Bike Run Northwest
70F / 21C
Total Time = 1h 14m 9s
Overall Rank = 125/634
Age Group = 50-54
Age Group Rank = 5/18
Pre-race routine:

Got up at 4:45. A little hectic getting ready, my Mom, wife and son were doing their first tri as a relay team so breakfast and getting loaded up was a bit more involved than I am used to. Ate a banana and half a bagel with peanut butter. Drank a small bottle of gatorade and sipped coffee on the way to the race.
Event warmup:

Ran a half mile and stretched - especially my calves which cramped during the swim at my last race, likely because I didn't warm up properly.
  • 14m 42s
  • 880 yards
  • 01m 40s / 100 yards

There were about 30-40 people in my wave, very little contact for the first hundred yards and then none after that. Tried to draft off a couple different people early on, but they ended being too slow. The lead group of about 8 were pretty far ahead and I seemed to be at the front of the peloton, so there were no more opportunities to draft. Still had one of my better swims, although my time was two minutes slower than last year - probably due to the fact the current was milder this year because the race date was a little later in the month.
What would you do differently?:

Pick out one of the faster guys at the start and try to stay on his feet.
Transition 1
  • 01m 14s

Even with lube and practice, just can't seem to get the suit off cleanly. I always have to reach down and pry that last few inches over my heels - it probably costs me at least 20 seconds.
What would you do differently?:

Practice removing the wetsuit more.
  • 32m 2s
  • 11 miles
  • 20.60 mile/hr

Last year the bike course was chaos, this year they spread out the swim waves and it was much better. Started with shoes clipped in and got up to speed quickly. Everybody was pretty well spaced-out on the first two laps, passed lots of people and the only people passing me looked like they were the elites or fast AG'ers on their last lap. Things started getting a little more crowded on the last lap, lost some time on a few turns because there were five or six of us going into them. Much better than last year though, everybody was more spread out and I was able to finish before the slower riders were a factor.
What would you do differently?:

Work on cornering speed, I used the brakes a couple of time when I didn't need to.
Transition 2
  • 00m 50s

Smooth T2 - no issues.
What would you do differently?:

Run out a little faster.
  • 24m 47s
  • 3.2 miles
  • 07m 44s  min/mile

This was my fastest 5k yet (even though the official time didn't agree with my Garmin). Went out fast off the bike at about a 7:40 pace for the first mile. Leveled off to around an 8:00 pace on the climb during the second mile - about 9 min. pace up the steep hill. With about a mile left, I saw two guys about 80 yards ahead that looked like they might be in my age group. Gradually reeled them in and with a half mile left, passed one who wasn't in my age group and saw "51" on the other guy's calf - race time! I got on his heels and planned to just draft and take him in the last fifty yards before he could react. He started slowing considerably and I really had to hold back to stay behind him. I knew if I passed, he would see my age and turn it on because we were likely in the podium hunt. Finally decided we were in danger of getting passed by somebody else, so I made a strong pass that would discourage him from even trying. It worked, he tried to catch me for about fifty yards but soon gave up. Garmin said 7:23 for the last mile.

Not sure what was going on with the official time. My Garmin said 3.2 miles in 24:47 (7:44 pace) - the official result was 25:21 for 3.1 (8:10 pace). Talked to four other people that said they saw the same thing, the mile markers, total distance and run time was not in synch with their watches. I'm going with my Garmin on this one because I know for a fact I averaged less than 8 min. miles.
What would you do differently?:

Nothing, good run - passed lots of people and maybe only two or three people passed me.
Post race
Warm down:

light stretching then a couple of beers at Bardenay's.

What limited your ability to perform faster:

Bike still seems to be my limiter.

Event comments:

They go five-deep for the podium in this race, so I managed to nab the last spot. Pretty happy to make the podium since the top three guys in my AG are real fast - like top ten overall age-grouper fast. The race and awards were much better organized this year - fun event and course.

Last updated: 2012-03-13 12:00 AM
00:14:42 | 880 yards | 01m 40s / 100yards
Age Group: 7/18
Overall: 171/634
Performance: Good
Suit: Xterra Vortex 3
Course: Point-to-point downstream in the Spokane river. Current is mild and varies from year to year. Start is just off the shore at a point that is a half mile upstream from transition - a deep water start, but there is room along the edge for a wade start. Exit is a dock ramp that is lowered into the river. About a two-hundred yard run from the ramp to transition.
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Average
Time: 01:14
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:32:02 | 11 miles | 20.60 mile/hr
Age Group: 8/18
Overall: 153/634
Performance: Good
Wind: Little
Course: Three loops - starts with some fairly technical turns on the streets of the Riverstone development, followed by 1.5 miles of straight, gradual decline, then after the turnaround is 1.5 miles of mild uphill on very rough road, then back through the development to start the next loop.
Road: Rough Dry Cadence: 85
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:50
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:24:47 | 03.2 miles | 07m 44s  min/mile
Age Group: 5/18
Overall: 178/634
Performance: Good
Course: Starts flat then a gentle slope uphill. A little past the 1st mile marker, there is a short steep hill and then a mild climb to the 2 mile mark. After that it is back down the steep hill and mild downhill until the last half mile where it flattens out.
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 Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4