Riverwood Golf and Athletic Club Triathlon - TriathlonSprint


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Clayton, North Carolina
United States
Set Up Events
Sunny
Total Time = 1h 23m 52s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 4/17
Pre-race routine:

woke up at 600am and drank apple/pineaple smoothie; continued to drink gatorade/water mix up to start. snacked on cliff bar and GU gel 15mins prior to start. Probably felt too full as ate whole abr normally half.
Before leaving house used roller on IT and no pain which increased confidence. Setup transition, walked in/out's, tried to relax and beleive in training.
Event warmup:

wear warm clothes; spin arms and stretch neck.
Swim
  • 05m 35s
  • 300 yards
  • 01m 52s / 100 yards
Comments:

disappointed as slower than last year even thou 100yd split was 10 secs quicker! Reason was the tanker swimming in front that took up the whole lane :-) Once I was on his heels lost my focus and became rattled; breathing went erratic - reminded me of lake royal 'panic'.
What would you do differently?:

work on keeping calm when things dont go to plan; need to be able to adjust pace according to conditions; accept that a slower swim time not big deal when compared to bike/run.
Transition 1
  • 00m 50s
Comments:

I was fastest in my AG! even thoug I didnt practice this time I went through in memory - T1 is ok for me; only time constraint is distance from bike to timing mat - in this case right at the back!
What would you do differently?:

nothing - dont even want to consider leaving shoes on bike or running jump - benefits dont weigh up risks.
Bike
  • 46m 52s
  • 14 miles
  • 17.92 mile/hr
Comments:

leading up to race all training except one ride was on trainer; one ride was on course. Last year 54:01 on a MTB.
Swim issues fazed me a little and took ~4 miles before I got into a rhythm; changed gear and kept pushing once cadence got above 90, but too easily changed down when going got tough.
What would you do differently?:

more practice on road while focus on hills and lower cadence work.
Transition 2
  • 00m 41s
Comments:

again transition was good even w/out practice. Only noticed legs felt awful when running, but limited B/R bricks.
What would you do differently?:

more bricks; nothing else.
Run
  • 29m 55s
  • 3.11 miles
  • 09m 37s  min/mile
Comments:

last year 26:35; started out slow as legs felt awful, focused on garmin pace to remind me I was doing 'ok' and quickly got down to 8:30m/m and then 8:00 on flat, but the hills coming back killed me.
I also goofed a ran around a trash can thinking it was half way marker - so did many others!! Also I dropped trash so stopped to get it - admittedly only a few seconds delay.
Three reason for slow time was minimal run training on road, no hill work and change to 4mm drop shoe that even after 2 months breaking in I had no confidence in so switched morning of race to old shoe.
What would you do differently?:

more miles miles miles, some speed work, B/R bricks and return to regular 12mm drop shoes. Also need to stretch more focusing on hips and foam roller even when on rest days.
Post race
Warm down:

walk around, eat, drink, stretch.

What limited your ability to perform faster:

- reduced confidence in running ability after training with 4mm drop shoes.
- minimal bricks
- minimal hill work on bike and run.

Event comments:

106 entrants! Apparently numbers dropping past few years; as this is my local race hope ot returns next year. Well rexecuted as aways with Setup.
Food and drink after race was great as always.




Last updated: 2013-01-26 12:00 AM
Swimming
00:05:35 | 300 yards | 01m 52s / 100yards
Age Group: 6/17
Overall: 0/
Performance: Average
Suit:
Course: pool zig zag swim with 100yd dash to T1
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:50
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:46:52 | 14 miles | 17.92 mile/hr
Age Group: 8/17
Overall: 0/
Performance: Average
Wind: None
Course: loop on open roads; intersections were controlled by volunteers.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:41
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:29:55 | 03.11 miles | 09m 37s  min/mile
Age Group: 10/17
Overall: 0/
Performance: Below average
Course: out and back with two big hills - one right at finish!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4