Columbia Triathlon - TriathlonOlympic


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Ellicott City, Maryland
United States
Columbia Triathlon Association
Total Time = 00m
Overall Rank = 456/ 1684
Age Group = 40-44
Age Group Rank = 99/232
Event warmup:

Warmed up with a 1+ miles run on the race course and felt fine. Felt loose and my legs felt great. Generally very loose and focused prior to the start. Cool morning but I knew the weather was going to perfect as wind was non-existent and there was not a cloud in the sky.
Swim
  • 25m 38s
  • 1640 yards
  • 01m 34s / 100 yards
Comments:

Started @ 716am after 5 other waves including the pro's/elites had left prior. The start was directly into the sun toward the east so it was hard to see prior to the count down. I started quickly all the way to the left with the other of 228 age groupers with our Orange caps. I felt fine and settled in on a nice pace but felt I was slower for the 1st .25 miles as I was behind a number of swimmers. I did pick it up the remainder of the swim especially once the course turned to the west. I started passing a number of swimmers and exited quickly. Not happy with the overall time as I missed mty goal by two minutes but my HR was solid and breathing was fine after exiting into T1.
What would you do differently?:

Need to add some OWS and increase my intervals at my Masters class.
Transition 1
  • 02m 45s
Comments:

Quick exit from the swim with a short run to the T1. One minor issue with the wet suit but picked it up from there. Tough up hill from to the Bike start but made it quickly to the start.
What would you do differently?:

run slightly faster from the swim and lower my T1 time to 2 mins or less.
Bike
  • 1h 18m 49s
  • 25.48 miles
  • 19.40 mile/hr
Comments:

Started off strong and the course, although not as hilly as I thought, was still tough. I misjudged one hill early and then was tired during the last climb around mile 22. Overall, I did a decent job of attacking the hills so to reduce the pain and kept the speeds high on the downhill.
What would you do differently?:

Generate more speed on the hills thru training in order to increase avg pace. I suffered a Blood blister from my shoes which i will look into as this could be a problem going forward.
Transition 2
  • 01m 30s
Comments:

Good jump off the bike and even with me placing my bike on the row across from my stuff (i went under the rack), I was out of T2 very quickly.
Run
  • 54m 28s
  • 6.21 miles
  • 08m 46s  min/mile
Comments:

Where do I start? By far, the toughest run on any triathlon I have competed in to date. Just some tough climbs in all places, a local neighborhood. I can imagine the people in the neighborhood must be in decent shape with those hills:). My cardio and HR was fine but my legs were shot after a hilly ride. I could barely make it up the hills and my pace suffered for it. I did make some great time in the last 1.23 miles as it was downhill or flat and I was focused on not stoping but this caused me to missed my goal after running over 6 mins slower then goal speed.
What would you do differently?:

- Run more in general but also do some hill repeats to prepare for this course. I need do bricks as well in order for my legs to be used to the pain off a hilly ride. I should be better in two weeks (Black Bear) but need to make sure I increase buy weekly miles so my pace improves. A 48 is doable at BB.
Post race
Warm down:

- Drink, stretch and post race food which was limited. I did wait 45 mins for a massage but it was worth it.

What limited your ability to perform faster:

- Hills on the run and tired legs from the bike.

Event comments:

Overall, a great race on near perfect conditions from a weather perspective. Very organized and went off without any major problems. Tons of officials on the bike course, good location and I will do this again next year. I missed my goal by about 10 mins and I need to train harder with more running (18-25 miles a week) so my pace improves to meet my goals.




Last updated: 2012-05-01 12:00 AM
Swimming
00:25:38 | 1640 yards | 01m 34s / 100yards
Age Group: 0/232
Overall: 0/ 1684
Performance: Good
Suit: wetsuit
Course: Swim from the start/finish and end just west by the transition area.
Start type: Plus:
Water temp: 70F / 21C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:45
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike:
Jump on bike: Yes
Getting up to speed:
Biking
01:18:49 | 25.48 miles | 19.40 mile/hr
Age Group: 0/232
Overall: 0/ 1684
Performance: Good
Wind: Little
Course: Out and back from Transition. Hilly course with a ton of rollers and some tough climbs.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Drinks:
T2
Time: 01:30
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:54:28 | 06.21 miles | 08m 46s  min/mile
Age Group: 0/232
Overall: 0/ 1684
Performance: Below average
Course: A ton of hills especially in the neighborhood between miles 3-5.
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Evaluation
Course challenge
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4