Wake Forest Excellence Triathlon - TriathlonSprint


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Clemmons, North Carolina
United States
Wake Forest University Baptist Medical Center
Sunny
 		Total Time = 1h 17m 28s
Overall Rank = 17/206
Age Group = 35-39
Age Group Rank = 3/29
Pre-race routine:

11oz of Slim Fast shake 2 hours before race; 1 Hammergel and 3 endurolytes (with water) 20 mins before start
Event warmup:

5 min bike (fast spinning) and 5 min run
Swim
  • 09m 13s
  • 437 yards
  • 02m 07s / 100 yards
Comments:

Water was very cold - had hard time getting breathing rhythm
What would you do differently?:

Swim faster; could have put more effort into it
Transition 1
  • 00m
Comments:

Put on shoes in T1
What would you do differently?:

Ride sockless and start with shoes in pedals
Bike
  • 41m 54s
  • 12 miles
  • 17.18 mile/hr
Comments:

T1 and T2 times were lumped in with bike time; true bike speed was 19.8mph (not 17.2) - about 36min 20secs
What would you do differently?:

Need more hill and speed work coming in
Transition 2
  • 00m
Run
  • 26m 21s
  • 3.6 miles
  • 07m 19s  min/mile
Comments:

Good run
What would you do differently?:

Since there were no mile markers, it was hard to determine how much distance remained; could've probably gone a little faster
Post race
Warm down:

20 oz of Recoverite; 16oz of Gatorade, oatmeal cookie

What limited your ability to perform faster:

Tough hills on bike and not conditioned to swim fast - need speed work

Event comments:

Support of local race; good conditions and fun to see locals come out




Last updated: 2006-06-06 12:00 AM
Swimming
00:09:13 | 437 yards | 02m 07s / 100yards
Age Group: 8/29
Overall: 70/206
Performance: Average
Hr was good; breathing rhythm ok.
Suit: No
Course: 400 meter pool
Start type: Inside Pool Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 00:00
Performance:
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:41:54 | 12 miles | 17.18 mile/hr
Age Group: 5/29
Overall: 18/206
Performance:
HR in upper 170s to low 180s
Wind: Little
Course: Public roads with very little traffic; some rough spots and some tough hills
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:26:21 | 03.6 miles | 07m 19s  min/mile
Age Group: 2/29
Overall: 20/206
Performance: Good
HR in low to mid 180s
Course: Mostly trail with some blacktop
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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