Caesar Creek Triathlon - Sprint Course - TriathlonSprint


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Waynesville, Ohio
United States
HFP Racing
72F / 22C
Overcast
Total Time = 1h 27m 49s
Overall Rank = 106/214
Age Group = M 30-34
Age Group Rank = 11/16
Pre-race routine:

I have been dealing with severe ITBS in my left knee to the point I haven't been able to do any training for nearly two weeks. Woke up at 3:40 to eat and drive from Columbus. I was on-call manager at work and was woken up a couple times in the middle of the night. I maybe slept 3 hours.
Event warmup:

I did some stretching and foam rolling in the morning. I also did a short swim (about 50 yd) to warm up and make sure it wouldn't be impacted by my knee.
Swim
  • 16m 4s
  • 820 yards
  • 01m 58s / 100 yards
Comments:

I was shocked this was wetsuit legal (the readings I saw had water temps in the 80s) It was calm and smooth. I started with the 25-29 group because there was some confusion by race volunteers which age group I should be in (29 but turning 30 in Oct.) I felt like I kept a good pace for about 2/3 of the swim before getting in my head a bit. There was about a 1/3 mile run to transition from the water that counted in this time so I think I did better than it looks.
What would you do differently?:

Try to keep my smooth pace the entire time. Try to get better at swimming.
Transition 1
  • 01m 43s
Comments:

Cut a minute off transition from my first race so that was good. I got the helmet and glasses on a lot faster and didn't waste time with water in transition. I also didn't do a fell sprint out of the water so I wasn't completely winded this time.
What would you do differently?:

Keep practicing.
Bike
  • 42m 11s
  • 13.67 miles
  • 19.44 mile/hr
Comments:

More than 2 mph faster than the last race on the bike. I felt very strong and can feel myself getting more confident on the bike. I was up over 20mph for most of the course. I never did a preview of the route so I thought it ended a bit earlier and pushed too soon before hitting a big hill. I still suck at drinking on the bike too (at least I can do it now).
What would you do differently?:

Keep getting stronger on the bike. Learn the course so I know where to push it.
Transition 2
  • 01m 44s
Comments:

I thought I went faster than this so I was bummed. I wore a brace above my knee that kept my IT band from sliding around so that took some extra time. With the change, I forgot to put on my GPS watch. I got rid of laces on my running shoes.
What would you do differently?:

Try to get out of the bike shoes while still on the bike. Remember my watch.
Run
  • 26m 5s
  • 3.11 miles
  • 08m 23s  min/mile
Comments:

I was super nervous about this with the injury. I also forgot my watch so I had no idea how fast I was going. As a result, I started very slow and started going faster as I got more comfotable. I'd guess the first mile was about 9:00 and second about 7:45. I started having severe knee pain in the third mile and I thought I was going to have to stop. I took a quick walking break and the pain went away enough to continue running.
What would you do differently?:

Not be injured. This is my strongest event normally so this was a bummer.
Post race
Warm down:

Tried to do some stretching. My knee completely locked up and was in severe pain the rest of the day.

What limited your ability to perform faster:

This stupid nagging injury. Trying to take a few weeks off so I can be good to go for Giant Eagle and the rest of my races.

Event comments:

The bike route kept changing leading up to race day. The swimming course wasn't communicated the best and a lot of people were short-cutting.

Post race food was very good and the water on the run was located in good spots.




Last updated: 2012-07-16 12:00 AM
Swimming
00:16:04 | 820 yards | 01m 58s / 100yards
Age Group: 10/16
Overall: 149/214
Performance: Average
Suit: Wetsuit
Course: This was an oval loop shape. You were supposed to swim to an orange buoy before cutting inside but I noticed a lot of people skipping this and short-cutting in early.
Start type: Run Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Bad
T1
Time: 01:43
Performance:
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:42:11 | 13.67 miles | 19.44 mile/hr
Age Group: 13/16
Overall: 111/214
Performance: Average
Wind: Some
Course: Loop around half of the lake. Awesome views on the dam overlooking the gorge.
Road: Potholes Dry Cadence:
Turns: Cornering:
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:44
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:26:05 | 03.11 miles | 08m 23s  min/mile
Age Group: 11/16
Overall: 77/214
Performance: Below average
Course: Out and back on dirt and gravel trails
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3