Smithfield Sprint Triathlon - TriathlonSprint

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Smithfield, Virginia
United States
Set Up Events
50F / 10C
Total Time = 1h 19m 2s
Overall Rank = 232/278
Age Group = 65-69
Age Group Rank = 3/7
Pre-race routine:

Had early breakfast lox and bagel w cream cheese and OJ about 4:14 AM. when back to bed. Got up about 6:00 am, had a mini bagel and some sport drink. Left for race site a 8 AM. Arrived and setup my transition by 9:30. My swim time was a 11:17:45. Had a energy bar and som water about 1hr prior to start. Boy I eat a lot!
Event warmup:

Walked around a bit and did some stretching also had my right foot taped as it was hurting a bit.
  • 06m 7s
  • 300 meters
  • 02m 02s / 100 meters

Went out a bit fast, got a small leg cram a turn of second lap, but recovered passed one swimmer, was not passed.
What would you do differently?:

Need to practice turns for these short swims, however race was not lost in the pool only 10 seconds behind #1 age grouper.
Transition 1
  • 01m 52s

Took a couple of trays to clip in first foot, maybe caused by mud in cleat, bike exit out of transition area was wet.
What would you do differently?:

Practice mounting bike.
  • 34m 43s
  • 10 miles
  • 17.28 mile/hr

More wind than expected including a strong head win at one point.
Transition 2
  • 02m 27s

Got a bad leg cramp as I was removing my feet from the shoes. Because of cramp had some difficulty running to my rack location. This transition took about 30 sec longer than T1, would like to do the both in under 2 mins.
What would you do differently?:

More practice doing bike-run bricks. Practice dismounts.
  • 33m 55s
  • 3.11 miles
  • 10m 55s  min/mile

Again the run is were I lost the Race. Dis not wear GPS so I really can't analyze it too much. I was mostly being passed by others, might have passed 1 or 2 runners.
What would you do differently?:

Need to train to get down to a 10 minute mile
Post race
Warm down:

Had drink of water and walked around.

What limited your ability to perform faster:

My running

Event comments:

This is the third time I did this race and was the best so far.

Last updated: 2012-11-04 12:00 AM
00:06:07 | 300 meters | 02m 02s / 100meters
Age Group: 2/7
Overall: 164/278
Performance: Good
Suit: Tri
Course: Pool snake swim up and back once each lane
Start type: Inside Pool Plus: Time Trial
Water temp: 80F / 27C Current:
200M Perf. Average Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Time: 01:52
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:34:43 | 10 miles | 17.28 mile/hr
Age Group: 2/7
Overall: 176/278
Performance: Good
At 95% plus
Wind: Cross-winds
Course: Fast course some small hills. Very fast finish
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Not enough
Time: 02:27
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Average
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
00:33:55 | 03.11 miles | 10m 55s  min/mile
Age Group: 5/7
Overall: 257/278
Performance: Average
At 95% plus
Course: Flat out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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: Good
Race evaluation [1-5] 4