Finger Lakes Triathlon - Sprint Course - TriathlonSprint

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Canandaigua, New York
United States
Mary M. Gooley Hemophilia Center
60F / 16C
Total Time = 1h 26m 38s
Overall Rank = 49/582
Age Group = M40-44
Age Group Rank = 5/53
Pre-race routine:

My one and only tri of the year. I've gotten away from doing them some as other things have come up in life. My workout volume is a fraction of what its been in the past. Of course, 10 extra pounds don't help either. But I wanted to at least do one race this season. And its a great late-season race that I've done in one form or another every year since 2005.

I got the car packed the night before. I had to try on a couple different tri outfits to find one that still fit. But success was had. Pulling the rest of things together was fun.

I set the alarm for 5:00, but I woke up at 3:30 and never really went back to sleep. I got out of bed at 4:45. Bowl of cereal for breakfast and a large cup of coffee for the drive. Once onsite, I pumped up the tires and walked with my backpack and wetsuit to transition. Got setup and body marked. Found Ken and started chatting with him, Dudley, Mike, Y and other non-BT friends.
Event warmup:

Transition closed at 7:15 but my wave started at 8:45. So I had a lot of time to kill. I did go for a couple of run to warm up. Ate a banana.

About 20 minutes before my wave, I had a gel and went over to the water. I got into my wetsuit. We were hearded like cattle into bins for counting and then to the water.
  • 14m 25s
  • 792 yards
  • 01m 49s / 100 yards

Waves were going off every 5 minutes. So I had a couple of minutes or so to try to warm up in the water. Not very successful.

The men 40-44 were in their own wave. We started off and I felt pretty good the first couple of minutes or so. I was somewhat out wide right. But I got out of control, which can happen without a decent warmup. I put my foot down a couple of times. Swam again. Found myself way outside right. FLipped over and backstroked for a bit. Actually, I can hold a line better in backstroke and swim just about as fast. But I didnt do that too long.

I kept drifting right and kept having trouble staying in control. Went wide of the buoys to avoid the crowd. Turned towards home.

I swam considerably better coming home. I held my line better and seemed to pick up speed. I passed a good number of people, including some from the previous wave. I swam until only a few yards from shore. My watch had my swim time as 12:40.

It was a long run to transition. I successfully got my wetsuit unzipped as well as taking off my cap and goggles. I passed a bunch of people on the run.
What would you do differently?:

Swim more open water. Or at least some distance swims with no warmup. I had only done one lake swim this year. Hopefully navigate better as a result.
Transition 1
  • 01m 52s

I ran well to my spot and sat down to remove my wetsuit. I had a lot of trouble getting the wetsuit off my calves. It was really frustrating. Finally, it came off.

I had made the decision to not put my shoes on the bike, but put them on in TA. I got them on well enough. Glasses and helmet on fine.

I ran as well as I could with my bike shoes on.
What would you do differently?:

Tough to count on the struggle to get off the wetsuit. I debated putting the shoes on the bike, but I havent practiced it this year.

57th overall.
  • 42m 25s
  • 13.8 miles
  • 19.52 mile/hr

I got up to speed well and found myself passing more people. Out to 5&20, more people to pass. This is a gradual uphill, so its tough to go very fast. I changed gears well. We turned the corner and headed south. Wind was front-diagonal and definitely slowed us down some. But I got tight in areo and continued to chase down and pass people. I did get passed by 1 person, my first of the ride.

The Oly course split off and we came up to a hill. I tried to change gears to my small front ring and dropped the chain. Could not get it back on, so I had to stop and get off. It would not catch and I realized the back gear had pulled backwards, absorbing the slack. So I had to push the gearing forward to get the chain on the front ring. Finally, it was on. I started back up and it jolted into place. Lucky I didnt break some teeth or the like. I probably lost a minute, give or take.

It did seem to knock out the wireless bike computer connection. I no longer knew what my speed or power were. I was riding "blind" for the rest of the ride.

I caught up and passed the folks who passed me while on the roadside. We turned towards the lake, dead into the wind. Mostly downhill with one short but somewhat steep climb. I did get passed by a 2nd person here.

Cruised along and came to the good downhill that ends on East Lake Road. The wind was now cross and slightly back. I continued to chase down and pass people on East Lake Road. Saw a hot dog on the side of the road and thought WTF. We turned into the stretch by CMAC. More people to pass.

Along East Lake, I took a gel. I brought some GE on the bike but didnt want any. Ended up being unneeded extra weight. I did drink about 10 oz of water while on the bike.

We turned towards home and I got passed by the third and last person. I did pass a few more on the final stretch. I also got my feet out of my shoes so I could speed up transition. Successful.

I got off my bike and ran towards the Bike Out. I got stopped just before crossing the exit mat and was re-routed to the Bike IN. Quick run to my spot which I had no trouble finding.
What would you do differently?:

I felt surprisingly strong on the bike. I really didnt expect to pass so many people and move as quickly as I did. I could not anticipate the dropped chain. I havent dropped one in a couple of years.

Measureing the course at about 13.8 miles and adjusting for the lost dropped chain minute, I calculate my average pace over 20mph. Given how little I've ridden this summer, I have no business averaging that pace. I'll take it though.
Transition 2
  • 01m 19s

I had a good T2. In direct contrast to T1 when the bike racks were full, the rack was empty now. Not used to that, but its a nice sensation!

I found my spot quickly and sat to put on socks and shoes. Helmet and glasses off quickly, grabbed my visor and race belt, stood up, and headed for the exit. I put on the belt while running. My legs had no trouble transitioning to run, despite not a single brick this year.

I ran fairly quickly to the exit.
What would you do differently?:

Nothing. 92nd overall. Somewhat surprised at the relatively low ranking. Felt fast.
  • 26m 37s
  • 3.1 miles
  • 08m 35s  min/mile

After transition, I ran along the shore. I actually had a strong desire to walk but I would not allow myself to do that. I plodded along through the trail portion. I felt myself bobbing up and down a fair amount and tried to focus on propelling myself forward, not up.

Out back onto the road. I saw a couple of friends running the other way. I did stop and walk the first waterstop. Back running after a quick drink and dumping the rest on my head.

I moved as best I could along Lakeshore. Down the pier and back. I tried to pick it up a touch, but I had nothing. Actually, I really wanted to walk. But I would not do that.

Back along Lakeshore and turn into the park for the final stretch. I did pick it up and passed a guy. But I could not maintain the pace. In fact I slowed significantly and was surprised he didnt re-pass me. It was all I could do to keep running to the end. I crossed the line really hurting, but the race was done.

I really wanted to lie down, but I knew I should walk for awhile until I settled down. So I kept moving. I did sit down after walking for about 10 minutes.

What would you do differently?:

I had about as good of a run as I could. This is where my lack of training shows up. But I'm still very happy with the overall result.
Post race
Warm down:

I had a far better race than I had any right to have. I had not really trained all that much this summer. But I still had a good race. I had guessed 1:30 before race start, so to beat that by over 3 minutes was great.

What limited your ability to perform faster:

Lack of training.

Event comments:

Very well run race. Hope to be back next year.

Last updated: 2012-07-15 12:00 AM
00:14:25 | 792 yards | 01m 49s / 100yards
Age Group: 7/53
Overall: 51/582
Performance: Below average
Course: Out, over, and back. Mild chop from a westerly breeze. Rather shallow with the ability to touch bottom probably 80% of the time.
Start type: Wade Plus: Waves
Water temp: 69F / 21C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Below average Drafting: Bad
Waves: Navigation: Below average
Rounding: Below average
Time: 01:52
Performance: Below average
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:42:25 | 13.8 miles | 19.52 mile/hr
Age Group: 7/53
Overall: 54/582
Performance: Good
Wind: Some
Course: Generally uphill the first half. One good downhill, then flats to the end. Somewhat rectangular shaped course, so wind came at different directions.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Hills:
Race pace: Comfortable Drinks:
Time: 01:19
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:26:37 | 03.1 miles | 08m 35s  min/mile
Age Group: 26/53
Overall: 160/582
Performance: Good
Course: Flat course, some on stone dust, some on pavement. Out the pier and back.
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 Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5