Smithfield Sprint Triathlon - Triathlon

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Smithfield, Virginia
United States
Set Up Events
65F / 18C
Total Time = 1h 20m 24s
Overall Rank = 347/492
Age Group =
Age Group Rank = 0/
Pre-race routine:

For breakfast I had a big bowl of oatmeal and a banana. Packed the truck and drove to the event. This being my first triathlon I wanted to get there early to set-up my transition area and watch how others prepared. Since it was a pool swim and my number was high I had about four hours to wait from the time the transition area opened. Great for me as I watched the experienced triathletes warm-up prepare and start their races. Pretty neat just watching the event. About two hours out I had a sandwich and another banana to fuel up.
Event warmup:

One hour out took a short ride on a YMCA spin bike followed by a short jog outside.
  • 09m 52s
  • 300 meters
  • 03m 17s / 100 meters

Not a good swim but not a horrible swim for me. I came in close to my estimated time. My goal was to swim freestyle the entire way and I did. No rest strokes but caught a few extra breath when letting faster swimmers pass on the turns (3 racers)
What would you do differently?:

Could have practiced switching lanes smoothly and swimming in my tri-top. Both might have save a few seconds.
Become a better swimmer
Transition 1
  • 03m 36s

Took a few moments to get composed out of the pool. If the folks watching didn't know better they might have thought I had been drinking a bit to much and that is how I felt. Couple steps to the left, couple to the right, than finally gathered myself and was able to get going in a straight line.
When I finally got to the bike I stole a little break before I started to transition.
With the way I was feeling I decided not to struggle with my compression socks, luckily I had stashed a pair of ankle socks a the transition: socks, cycling shoes, heart rate monitor, race belt sunglasses, helmet, energy chews and than finally off to the bike out.
What would you do differently?:

To much stuff and to many options; I would cut back on all the extras. As I grow in the sport I need to learn the shoes on pedal trick, maybe go sockless, and not worry about heart rate monitor (or get one that works in the water). Most importantly come out of the pool sober.
  • 36m 59s
  • 10 miles
  • 16.22 mile/hr

Felt good on the bike
What would you do differently?:

Ride more in training, this was my second ride on the bike this year. Try group rides to pick up different skills
Transition 2
  • 01m 45s
What would you do differently?:

I saw a few people with buckets that they use to carry gear and sit on, I might try that next time.
get faster
  • 28m 13s
  • 5 kms
  • 05m 38s  min/km

It felt like I had a lot left in the tank. Could never really get into full stride for fear of cramping. Legs felt fine but every now and than I would get a hint of a cramp and would have to shorten my stride.
What would you do differently?:

Not sure with the cramps and I thought my nutrition was pretty good before and during the race.
Post race
Warm down:

Walked it off, grabbed some fluids and ate the post race BBQ. Used the foam roller later that night.

What limited your ability to perform faster:

Experience and training. Felt like I left a few minutes out there (swim and transition) that I can easily shave off.

Event comments:

For a first timer this was a great race. Lots of volunteers, run efficiently, on time and support available if needed. I had a great time and will do this race again next year.

Last updated: 2013-12-17 12:00 AM
00:09:52 | 300 meters | 03m 17s / 100meters
Age Group: 0/
Overall: 471/492
Performance: Below average
Course: pool swim snake pattern six laps
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Below average Drafting:
Waves: Navigation:
Time: 03:36
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:36:59 | 10 miles | 16.22 mile/hr
Age Group: 0/
Overall: 333/492
Performance: Good
Heart rate avg 179 bpm max 189 bpm min 162 bpm
Road: Smooth Dry Cadence:
Turns: Good Cornering:
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks:
Time: 01:45
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Good
00:28:13 | 05 kms | 05m 38s  min/km
Age Group: 0/
Overall: 274/492
Performance: Average
Heart rate avg 183 bpm max 190 bpm min 177 bpm
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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