Cayuga Lake Triathlon - Intermediate Course - TriathlonOlympic


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Taughannock Falls State Park, New York
United States
Ithaca Triathlon Club
78F / 26C
Overcast
Total Time = 2h 11m 39s
Overall Rank = 2/230
Age Group = Open Amateur
Age Group Rank = 2/8
Pre-race routine:

Woke up and ate a banana. Loaded up the car and headed for the park. Ate a blueberry muffin once I got there. Other than that I just went about setting up my transition spot and chatting with people.
Event warmup:

Swam a little bit in the lake.
Swim
  • 29m 6s
  • 1640 yards
  • 01m 46s / 100 yards
Comments:

I swam like crap, even for my low standards. I drastically need swim improvement, but this was mortifying. I don't know how I swam this badly. The only saving grace is that looking at the swim times across the board, none were remarkably fast. But I definitely need some work over the winter on this.
What would you do differently?:

Get a coach.
Transition 1
  • 00m 52s
Comments:

My strap pulled out of the loop when I was doing up my shoes, so I lost some time trying to get that back in as I rode my bike. Other than that I was moving fast because I was angry about the swim.
What would you do differently?:

Be more careful with my shoe strap.
Bike
  • 1h 01m 7s
  • 24.3 miles
  • 23.86 mile/hr
Comments:

I rode with some anger from the swim. The bike is my strongest sport and I was determined to make up as much time as I lost on the swim. I hammered the bike pretty hard.
What would you do differently?:

Ride harder.
Transition 2
  • 00m 50s
Comments:

Not great. I always put socks on and that wastes about 20 seconds. Oh well I guess.
What would you do differently?:

Not much.
Run
  • 39m 44s
  • 6.21 miles
  • 06m 24s  min/mile
Comments:

Considering how hard I pushed the bike, this wasn't a bad run. Could still use some work, but overall not bad. I had the leader down to about 20 seconds in front of me, but he dropped me hard during the second loop. I had nothing to go with him when he turned on the gas.
What would you do differently?:

Probably not much.
Post race
What limited your ability to perform faster:

I've spent the last two months training for Ironman Louisville, so I haven't done much speed work. I've been focusing on endurance and do mostly distance training. Maybe next year I'll work more specifically on speed stuff.

Event comments:

Very good race. Lots of volunteers. The food was good after the race. I enjoy simple stuff like a bagel with peanut butter and some fruit. Everything was organized and nicely done.




Last updated: 2012-03-21 12:00 AM
Swimming
00:29:06 | 1640 yards | 01m 46s / 100yards
Age Group: 6/8
Overall: 32/230
Performance: Bad
Suit: Nineteen sleeveless
Course: It was a straight out and back swim. Little navigation skills needed.
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Average Remainder: Bad
Breathing: Average Drafting: Bad
Waves: Navigation: Below average
Rounding: Average
T1
Time: 00:52
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
01:01:07 | 24.3 miles | 23.86 mile/hr
Age Group: 1/8
Overall: 1/230
Performance: Good
Wind: Strong
Course: There is a climb right out of the gate for about two miles. Then the course rolls for a bit until you descend back down to the lake. A few flat miles and then you climb back up away from the lake. You take basically the same road back to the park that you came out on, minus the few miles you rode down by the lake. The last two miles are pretty much freebies as you descend that initial climb you had.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:50
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:39:44 | 06.21 miles | 06m 24s  min/mile
Age Group: 3/8
Overall: 4/230
Performance: Average
Course: The course is an out and back on grass/trail. The out part is slightly uphill, so clearly the back part is slightly downhill. You run two loops.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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