Des Moines HyVee triathlon - Triathlon


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Des Moines , Iowa
United States
90F / 32C
Sunny
 		Total Time = 2h 46m 2s
Overall Rank = 208/829
Age Group = 40-44
Age Group Rank = 30/95
Pre-race routine:

Up at 3:45am, transition was to close at 6:30, left camper at 5, still had to park a half mile from transition, set up trans then went back to truck for a while, then headed up to swim start to wait for a long time.
Event warmup:

Stretching, did a little swimming
Swim
  • 34m 55s
  • 1500 meters
  • 02m 20s / 100 meters
Comments:

Took it easy on the swim & got out of the water 55 seconds off my goal, but with good energy to run into transition & have a good ride & run
What would you do differently?:

Work more on TI swim technique
Transition 1
  • 04m 2s
Comments:

Getting on bike was sloppy, almost a stop & mount need to practice more.
What would you do differently?:

Practice transition!!! Wear shirt for swim & skip hr strap
Bike
  • 1h 15m 33s
  • 24.8 miles
  • 19.70 mile/hr
What would you do differently?:

Go faster, use more hip flexor & glutes, took too much time refilling aero bottle, probably shouldn't have drank that much water, could have had a bit more gatorade
Transition 2
  • 02m 28s
Comments:

Ran down the wrong row, wasted probably a minute, transition was Big
What would you do differently?:

Again, PRACTICE
Run
  • 49m 7s
  • 6.2 miles
  • 07m 55s  min/mile
What would you do differently?:

Go faster, maybe an additional gel with caffeine
Post race
Warm down:

Ice cold water over my head, water, chocolate milk, pineapple, water, Gatorade, ice cream (small bar)

What limited your ability to perform faster:

Need to strengthen my quads! Need to work on my swim!

Event comments:

Race was delayed 45 minutes due to weather




Last updated: 2013-07-31 12:00 AM
Swimming
00:34:55 | 1500 meters | 02m 20s / 100meters
Age Group: 47/95
Overall: 542/829
Performance: Average
Suit: Tri shorts
Course: S shape across the lake, 3 at a time time trial start, run down the beach & into the water.
Start type: Run Plus: Time Trial
Water temp: 85F / 29C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Average
T1
Time: 04:02
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
01:15:33 | 24.8 miles | 19.70 mile/hr
Age Group: 37/95
Overall: 291/829
Performance: Average
Avg hr 162 low 140, max 176
Wind: Some with gusts
Course: Nice, 3 180 turns, lots of corners, some nice hills some decent winds 11-20 with 26mph gusts
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
T2
Time: 02:28
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Bad
Shoe and helmet removal Below average
Running
00:49:07 | 06.2 miles | 07m 55s  min/mile
Age Group: 20/95
Overall: 223/829
Performance: Good
172 avg, 182 max, 156 min
Course: Mostly flat, lots of sun, somewhat protected from wind so it felt hotter than it was
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5