Cane Creek Triathlon - TriathlonSprint


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Waxhaw, North Carolina
United States
Set Up Events
77.5F / 25C
Sunny
 		Total Time = 1h 26m 48s
Overall Rank = 72/149
Age Group = 30-34
Age Group Rank = 3/8
Pre-race routine:

Ate a mini-muffin and a yogurt. Set up transition area and scoped out swim course. This was my first open water swim.
Event warmup:

none. I did get in the water 10 minutes early to acclimate.
Swim
  • 18m 53s
  • 820 yards
  • 02m 18s / 100 yards
Comments:

Not a great swim. I'm not used to swimming open water. Without a point of reference (ie. the bottom of a pool) it was hard to gauge my effort. I think I went out too hard and put myself in a bad place early on. Ended up backstroking most of the second half. Clearly need to work on pacing in open water.
What would you do differently?:

Slow down and relax.
Transition 1
  • 01m 30s
Comments:

Transition is in a grassy area. I tried to use the spare water bottle to wash off the feet trick. Wasted 30 seconds before I decided to just put my socks on and go.
What would you do differently?:

Forget cleaning the grass clippings from my feet. I had no chaffing problems and didn't feel any grass in my shoes.
Bike
  • 45m 53s
  • 14 miles
  • 18.31 mile/hr
Comments:

Good ride. A solid effort. I don't feel like I pushed it as hard as I could have, but that also meant I had more left for the run. Passed several and was only passed by a few superbikes from older age groups.
What would you do differently?:

Maybe focus and push a little harder. Still working the kinks out of on course nutrition plan.
Transition 2
  • 00m 48s
Comments:

good transition
What would you do differently?:

nothing
Run
  • 19m 45s
  • 3.11 miles
  • 06m 21s  min/mile
Comments:

Even accounting for the shorter distance, my pace was a PR pace for a 5k. Great run. Felt strong right from the start. My legs recovered within the first 1/4 mile and I was in running mode and ready to pick up the pace.
What would you do differently?:

Nothing. It was a better run than I expected to have.
Post race
Warm down:

None. Ate a banana and a coke. Watched the finishers and claimed by 3rd place M30-34 award.

What limited your ability to perform faster:

bad swim. I probably lost 3-4 minutes on the swim.

Event comments:

Very good race. Had a great time. the awards ceremony could have started 15-20 minutes earlier. volunteers were very cheerful and helpful.




Last updated: 2012-09-22 12:00 AM
Swimming
00:18:53 | 820 yards | 02m 18s / 100yards
Age Group: 0/8
Overall: 129/149
Performance: Bad
Suit: none
Course: Course has one turn to the right about 2/3 of the way in. The race takes place in nice trophy bass lake. Visibility in the water is probably 3 feet or less.
Start type: Wade Plus: Waves
Water temp: 78F / 25C Current: Low
200M Perf. Good Remainder: Bad
Breathing: Below average Drafting: Bad
Waves: Bad Navigation: Bad
Rounding: Average
T1
Time: 01:30
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:45:53 | 14 miles | 18.31 mile/hr
Age Group: 0/8
Overall: 57/149
Performance: Good
Wind: Little
Course: after the first 1/2 mile, the course goes uphill for 2.5 miles. Not a steep grade, but it doesn't flatten out for a while. Not a bad course. Open to traffic but not busy.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:48
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:19:45 | 03.11 miles | 06m 21s  min/mile
Age Group: 0/8
Overall: 39/149
Performance: Good
Course: Two loop out and back course. Very slight down hill on the out route. Not bad but the course was about 0.2 miles short by my measure.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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] 4