Pokagon Triathlon and Steve Parker 5k - TriathlonOlympic


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Lake James, Indiana
United States
TriFort
61F / 16C
Sunny
Total Time = 2h 29m 28s
Overall Rank = 19/71
Age Group = 55-59
Age Group Rank = 1/5
Pre-race routine:

I got up at 4 and had breakfast. I did some stretching and got my gear together. I left for the race around 6:16.
Event warmup:

I did some light stretching and not much else.
Swim
  • 21m 17s
  • 1640 yards
  • 01m 18s / 100 yards
Comments:

I got hit in the mouth before the first turn. It was really congested at the start. It was a pain that there were some good sized rocks in the shallow water and you couldn't see them at the start of the second lap. After the first turn, I purposely took it as easy as i could and tried to keep my form efficient. This worked out well as i was not winded when I got out of the water and had to go up the steps from the lake to the transition area. My time ended up being faster than last year but I used much less effort. Having the Garmin 910XT I was able to see how short the swim actually was.
What would you do differently?:

Get in better position at the start.
Transition 1
  • 01m 52s
Comments:

Transition was not too bad. I was not out of breath and had time to think which was nice. I was ~4 seconds slower than last year. I had thought out what i wanted to do ahead of time and pretty much did. I did take a few extra seconds getting my wetsuit off over the timing chip.
What would you do differently?:

Nothing.
Bike
  • 1h 14m 2s
  • 24.85 miles
  • 20.14 mile/hr
Comments:

This was my first race with a Garmin 910XT and it was useful. My goal for this ride was to not burn myself out for the run. I was surprised at my spiked heart rate at the start, although part of this could be the wind, but probably not. I tried not to over do my pace, especially in the first half of the race. I did manage to bring my heart rate down into zone 3 after about 30 minutes, but my legs were feeling the burn a bit. My hamstrings got fairly tight, but stayed manageable. The last 10 miles or so I really worked to not get out of my comfort zone. I slowed on the uphills and was able to pretty much keep my HR in check. I booked on the downhills to keep my average HR up.
What would you do differently?:

Not much. I think this was the best planned bike segment I've had. I was pleasantly surprised that I was able to maintain an average speed of 20 mph.
Transition 2
  • 01m 2s
Comments:

Good transition. I again had planned ahead what I wanted to do and stuck to my plan. Getting on the NB minimus trail shoes and the tongue flat took a few extra seconds but a transition of a little over a minute was pretty good for me.
What would you do differently?:

Nothing.
Run
  • 51m 18s
  • 6.2 miles
  • 08m 16s  min/mile
Comments:

My earlier pacing in the swim and bike paid off on the run. The first mile my hamstrings were a bit tight but that went away and my legs felt pretty fresh. On the bike, several people passed me in the last 5 or so miles but I did not try to hang with anybody. I pretty much blew by them all on the run. This run was more than 3 minutes faster than last year. In the last mile a guy that I thought might be in my age group blew past me and i couldn't keep up. Fortunately for me, he was just a kid in the 50-54 age group :). Having fresh legs really helped because i was able to freewheel on the downhills. One guy that I think may have gotten second in my age group was taking the downhills with the brakes on, so this made a big difference. I ended up winning my age group by about a minute. This was my first triathlon where the run was my best event. Looking further, I would have got second but I was 1:51 faster in the transitions than the guy that was second.
What would you do differently?:

Not much. Having my hamstring strain 6 weeks ago limiting my run training didn't help. I think with more consistent training I could have shaved another minute off my time, but not much more than that.
Post race
Warm down:

Not much

What limited your ability to perform faster:

I can't really complain since I had my overall PR for the Olympic distance. Straining my right hamstring 6 weeks ago limited my training up to this race, but overall I was pleased.

Event comments:

This is my 5th race at Pokagon. I like this race and plan to do it again next year.




Last updated: 2012-12-31 12:00 AM
Swimming
00:21:17 | 1640 yards | 01m 18s / 100yards
Age Group: 3/5
Overall: 27/71
Performance: Good
Suit: Full
Course: Two laps around buoys with getting out of the water between laps.
Start type: Wade Plus: Waves
Water temp: 63F / 17C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding:
T1
Time: 01:52
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
01:14:02 | 24.85 miles | 20.14 mile/hr
Age Group: 5/5
Overall: 24/71
Performance: Good
Lap Time Distance Pace/Speed AHR MHR 1 15m 11s 5.00 miles 19.76 mph 152 158 2 15m 34s 5.00 miles 19.27 mph 144 159 3 15m 09s 5.00 miles 19.80 mph 143 154 4 13m 53s 5.00 miles 21.61 mph 141 146 5 14m 01s 4.59 miles 19.64 mph 139 147
Wind: Some
Course: Out and back with a loop in the middle. Some rough patches but some new pavement as well.
Road: Rough Dry Cadence: 89
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:02
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:51:18 | 06.2 miles | 08m 16s  min/mile
Age Group: 1/5
Overall: 19/71
Performance: Good
Lap Time Distance Pace/Speed AHR MHR 1 08m 15s 1.00 miles 08m 15s /mile 149 153 2 08m 32s 1.00 miles 08m 32s /mile 154 159 3 08m 27s 1.00 miles 08m 27s /mile 154 157 4 08m 33s 1.00 miles 08m 33s /mile 156 161 5 08m 12s 1.00 miles 08m 12s /mile 158 163 6 09m 13s 1.00 miles 09m 13s /mile 160 164 7 00m 06s 0.02 miles 05m 46s /mile 163 164
Course: Tough trail run in the park with very little flat. There were lots of stones on the path and I was feeling them with my minimus trail shoes (with no socks). The middle loop got out of the woods and it had warmed up to the 70's and the Sun came out. At least there was not standing water.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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