Got the Nerve? Triathlon - TriathlonSprint

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Lebanon, Pennsylvania
United States
IM ABLE Foundation
70F / 21C
Total Time = 1h 23m 33s
Overall Rank = 64/560
Age Group = 45-49
Age Group Rank = 10/64
Pre-race routine:

Got up at 4:30 and had a couple cups of coffee and my usual two packets of oatmeal. Had everything together the night before so just had to load it up in the morning. Arrived at the lake at 6:00ish. Got everything set up in transition. Ate a couple blueberry pop tarts and a blueberry Nutri grain bar.Ready to go at 7:00. Spent the next hour stretching and chatting.
Event warmup:

Just did a stretch routine.
  • 10m 36s
  • 500 yards
  • 02m 07s / 100 yards

I felt like I had a good swim. Started to the right and went out fairly hard. Had a clean line to the first bouy. I think there was only a couple in my wave ahead at Bouy 1.Made the turn and tried to get into a rhythm I could hold to the end.Felt like I was swimming to my ability.Got passed by a few in my wave and also caught some of the previous wave and making the turn at the 2nd bouy was a little crowded. Made the turn and sighted the final bouy and headed for home. Took a little time off last year's swim.
What would you do differently?:

Warm up swim would have been helpful.
Transition 1
  • 02m 16s

A little sloppy getting the wetsuit off but not too bad. Room for improvement there. Everything else went ok. Carried some HR into transition from running uphill with the wetsuit on which always seems to make transition feel a little choppy. 16 seconds faster than previous year.
What would you do differently?:

More practice getting out of the wetsuit.
  • 47m 38s
  • 16 miles
  • 20.15 mile/hr

My goal for the bike was to ride strong but not too hard. Trying to find that effort that gives me a strong ride but still have legs for the run. I felt I did that today. Recorded almost exactly the same time as last year(when perceived effort was much higher and had no legs for the run)The climbs are always challenging but I managed my efforts well and felt strong the whole ride.
What would you do differently?:

Not much, maybe more interval work.
Transition 2
  • 00m 58s

Good smooth transition.
What would you do differently?:

  • 22m 3s
  • 3.1 miles
  • 07m 07s  min/mile

My primary goal for this race was to be able to run strong and avoid cramping. Came out of transition at a good pace. Held back a little until the legs started feeling good and picked it up gradually until I felt I was at the pace I could hold to the finish. Coming out of the rail trail onto the road was with 2 guys in my AG. I followed to the top of the hill and then accelerated a little and one guy dropped. Stayed with the 2nd guy until about 75 yds out and then sprinted. Quick look back and he wasn't coming so cruised across the line feeling good about the run. Took over two minutes off last years run time so was happy that I executed my race plan effectively.
What would you do differently?:

Could have used a little more interval training.
Post race
Warm down:

Light stretching

What limited your ability to perform faster:

Have been training for Eagleman 1/2 Ironman since Feb. and have been doing a lot of volume and just recently began integrating speedwork. If I was training for sprints would have had more interval and speedwork built in prior to this race. More runs off the bike would have helped too.

Event comments:

This is a great race and as it is close to home makes it really nice. Great organization and lots of great volunteers. Highly recommend this event.

Last updated: 2012-03-29 12:00 AM
00:10:36 | 500 yards | 02m 07s / 100yards
Age Group: 0/64
Overall: 0/560
Performance: Good
Suit: Vortex
Course: Inverted triangle
Start type: Wade Plus:
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Average
Time: 02:16
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:47:38 | 16 miles | 20.15 mile/hr
Age Group: 0/64
Overall: 0/560
Performance: Good
Wind: Some
Course: Great course with some challenging climbs.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 00:58
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:03 | 03.1 miles | 07m 07s  min/mile
Age Group: 0/64
Overall: 0/560
Performance: Good
Course: Mostly rail trail. Slight downhill out and uphill return.
Keeping cool Average 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