Broome County Triathlon - Triathlon

(Rank is compared just to other women, all of them younger than me.)
I've never done a beach start before, and it would require a different strategy. I positioned myself near the rear (since I usually have finished at or near the rear anyway) and to the left (inside) because I usually drift to the right. I observed from the men's wave that it seemed to be be better to wade less & start swimming ASAP, but my position in the back didn't allow it. When I did start swimming, I found myself having to swim around and between other swimmers, doing a lot of close sighting, and trying not to swim over anyone. I guess I was getting a little draft, but the melee effort used up all my extra starting energy, and I had to go into my TT rhythm of 1.20 very soon.
It was a good tempo for the race, felt a little fast but not hurried; kept it all the way to the end, sighting often & staying relaxed. I felt I finished stronger than I started, and for once passed quite a few swimmers. My %ile for the swim among all women was 35th, which compares to 39th for the bike and run, so it was a big improvement for me. In the past it has been 20th %ile or worse for the swim.

Start closer to the front; to the outside would be ok since my sighting has improved.

I must have been blazing because my time was 2nd of all women, and less than a second off of the leader's time. I love that!

nothing

My mph was slower than at the EESG, but there were significant hills. I didn't do badly compared to the group (39th %ile). For the 1st time, My speed exceeded 40mph going downhill, but it didn't make up for the 7mph on the way up)
Once again, I rode by HR, keeping close to the threshold between 4 and 5a. Hit 5b just a couple of minutes when I had to get by someone on a hill.
The cadence meter didn't work; I must have bumped the sensor when I was getting my foot in. It didn't seem to matter since I can keep up a good cadence by feel. One day, I'll be able to do the same with HR!
Also, the race number interfered with the placement of one of my water bottle tubes, so I really only had 1 bottle to drink. Ate 3 Perpetuem solids & 2 Endurolyte caps.
Made the decision to remove 1 foot from the shoe before the last descent so I'd have plenty of time at the bottom before transition. Just flew off the bike at the dismount, passing 3 riders right there who were taking more time . I love that.


Sandwich the water tube for bottle 2 in the race number so neither flops around.
Also, I fee y hill climbing is weak. Need more training to help: maybe more hi repeats?

This T time was only 27th of all 51 women so I am confused.The dismount was blazing, the run-in good, I run in slip-on no-tie shoes, no socks; I just grab all my stuff (hat, race belt, water bottle, GPS) and put it on while I'm running. Nor do I just jog out of the transition area. By the time I got settled on the trail, my HR was already in zone 4.
I'd sure like to know how other people do this in 25 seconds less!
(I did still beat almost half the other women though.)

Study the subject some more.

Very plainly, this run would not be a PR. Last year I would have tried to tough it out and run up the incline; but I could see that my HR was already nearing zone 4 & I felt it was too early in the run. Even walking up, it got into 4.
On top of the dam, the grassy surface made the running slower; temperature had risen to 80; still, I got my HR back to zone 3 until the beginning of mile 3 when I went to 4.I did sprint the finish, but didn't quite make it to 5.
I was pretty beat when done and am happy with the time.
Nutrition: 1 hammer gel at mile 2 and small (10-oz ) water bottle. At the water stations I just dump it on my head.

nothing really. This running by HR is new to me and I'm kind of liking it.

Walked. Drank Endurolyte Fizz & ate 1/2 Hammer Recovery Bar. Also whole wheat bread (1 slice) with pb; drank Recoverite. Had a slice of watermelon. Relaxed
Went home & ate lunch, then stretched before showering.


decrepitude


Nice lake, not as deep and cold as the Finger Lakes. I doubt it ever gets as choppy, and has no motorboats to make swell. Sandy bottom pretty clear of weeds.
The view from the top of the dam is extremely nice.
I'm very happy with my swim: I felt confident ans strong throughout, and my time was right where I felt it should be.
Although my bike & run times were slower than in my previous race, I am happy with them considering the terrain.
I take transitions very seriously. I beat my AG competitor by 10 minutes, but almost half of that was in the transitions. I am of course ecstatic with my T1, but my T2 was somewhat disappointing.
All in all, another good race and time for a week's vacation in Oregon!