Headfirst Performance Half-Iron - Triathlon1/2 Ironman

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Louisville, Kentucky
United States
Headfirst Performance
65F / 18C
Total Time = 7h 24m 29s
Overall Rank = 39/45
Age Group = 30-34
Age Group Rank = 5/5
Pre-race routine:

Ate KFC grilled chicken wrap for lunch Friday. Hydrated starting Thursday.

Pre-packed everything in van the night before. In bed by 10:30, up at 4:45.

Drank two generic Ensure drinks (250 cals each) on the way.

Event warmup:

Not much of anything unless putting on a wetsuit counts.
  • 55m 43s
  • 1920 meters
  • 02m 54s / 100 meters

I've got to work on the start. It takes too long to get going with a real freestyle.
What would you do differently?:

Just go at the start. Don't even breath for 10-12 strokes. I need to work on sighting.
Transition 1
  • 07m 15s

Couldn't get wetsuit lining off the top of my shoulders.
What would you do differently?:

Make sure to spray sunscreen adequately - not missing under edges of suit.
  • 3h 28m 55s
  • 56 miles
  • 16.08 mile/hr

The bike was by far my best segment. Chain popped off once. Got to figure out why. Also had a stomach cramp the whole ride and most of run. Got to figure out why.
What would you do differently?:

Go harder.
Transition 2
  • 03m

The time here is approximate.
What would you do differently?:

Don't forget sunglasses.
  • 2h 50m 36s
  • 13.1 miles
  • 13m 01s  min/mile

Harder than I expected. Still had little bit of stomach cramp.
What would you do differently?:

Be tougher. Need to do pain reliever before run. Focus on making it to incremental landmarks.
Post race
Warm down:

Walked around a bit.

What limited your ability to perform faster:

Stomach cramp. Mental toughness in swim and moreso on run. Failure to take pain relief. Need new shoes.

Event comments:

The race is small, in its second year, so it'll get better as time passes. They need to make the swim truly rectangular to limit people swimming toward each other. It would be nice if the fisherman leaving the boat ramps would go the speed-limit (25) instead of 55.

It's a good race and I will be doing it next time, just faster.

Last updated: 2006-05-22 12:00 AM
00:55:43 | 1920 meters | 02m 54s / 100meters
Age Group: 5/5
Overall: 43/45
Performance: Below average
Suit: Aquaphere full body
Course: 2 loops, out and back
Start type: Wade Plus: Shot
Water temp: 62F / 17C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Bad
Waves: Navigation: Below average
Rounding: Good
Time: 07:15
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
03:28:55 | 56 miles | 16.08 mile/hr
Age Group: 5/5
Overall: 36/45
Wind: Some
Course: One loop with 8-mile out-and-back turn off. Several short-and-steep hills, one moderately long and steep hill, couple very-long but gently hills. Mostly smooth with some rough areas. All public roads.
Road:   Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:50:36 | 13.1 miles | 13m 01s  min/mile
Age Group: 5/5
Overall: 40/45
Performance: Bad
Course: Run out of transition up half-mile hill. Top of hill begins 3-loop out-and-back. Run back down hill to transition area for finish.
Keeping cool Average Drinking Not enough
Post race
Weight change: %3 lbs
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 3