Smithfield Sprint Triathlon - TriathlonSprint

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Smithfield, Virginia
United States
Set Up Events
49F / 9C
Total Time = 57m 2s
Overall Rank = 50/450
Age Group = M 50-54
Age Group Rank = 2/34
Pre-race routine:

Late morning race. Ate breakfast of raisin bran, 2% milk, 2 scrambled eggs, yoplait yogurt, coffee
Event warmup:

light stretching
  • 05m 3s
  • 328 yards
  • 01m 32s / 100 yards

Pool swim with swimmers 15s apart. Many 90 second swimmers. Caught and passed 3 swimmers and caught 4th in the last 50. Rank 3 of 34 in age group
What would you do differently?:

Submit faster swim time for more appropriate seeding.
Transition 1
  • 01m 31s

Unzipping suit could be better. Ran with shoes in pedals and rolled while fastening shoes.
What would you do differently?:

Practice removing Blue Seventy suit. Rank 5 of 34 in age group
  • 28m 8s
  • 10 miles
  • 21.33 mile/hr

Could have gone faster, but crosswinds held me back a little. Peak HR 194.
What would you do differently?:

Practice getting feet into shoes
Transition 2
  • 01m 16s

Unbuckling helmet took a little longer than planned. Rank 7 of 34 in age group
What would you do differently?:

Practice unbuckling race helmet.
  • 21m 9s
  • 3.11 miles
  • 06m 48s  min/mile

Had a good pace right from the start. Passed many runners. Caught key competitor in last .25 miles. Kick was good.
What would you do differently?:

Go harder in middle mile
Post race
Warm down:

Light stretching, shower.

What limited your ability to perform faster:


Event comments:

Well-run event. Nice post-race BBQ. Took too long to start awards ceremony. Stiff competition, due to team points series competitors.

Last updated: 2013-04-07 12:00 AM
00:05:03 | 328 yards | 01m 32s / 100yards
Age Group: 3/34
Overall: 88/450
Performance: Good
Actual time was 4:40, the rest was running to T1
Suit: Blue Seventy Skin Suit
Course: Pool swim
Start type: Inside Pool Plus: Waves
Water temp: 86F / 30C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 01:31
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:28:08 | 10 miles | 21.33 mile/hr
Age Group: 3/34
Overall: 45/450
Performance: Good
HR 167 avg.
Wind: Cross-winds with gusts
Course: Flat course, with crosswinds gusting to 25 mph. One severe turn and hill. Could have accelerated better. Rank 3 of 34 in age group.
Road: Rough Dry Cadence: 99
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:16
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:21:09 | 03.11 miles | 06m 48s  min/mile
Age Group: 3/34
Overall: 58/450
Performance: Good
Around 160 avg HR
Course: Flat and fast course, but windy.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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