Appalachian Power Smith Mountain Lake Triathlon - Triathlon


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Huddleston, Virginia
United States
Set Up Events
55F / 13C
Sunny
 		Total Time = 1h 47m 7s
Overall Rank = 201/262
Age Group = 50-54 M
Age Group Rank = 19/19
Pre-race routine:

Had some fruit and bagel for breakfast and a Clif Shot gel just before the race. Got to the venue a little after 7, picked up my packet and set up in transition.
Event warmup:

Went for a short bike ride and then jumped in the lake to get used to the temperature and swam 25 yards or so. Definitely should have warmed up more!
Swim
  • 21m 45s
  • 750 meters
  • 02m 54s / 100 meters
Comments:

Oh boy! First ever OWS didn't go so well. I had trained well and felt VERY strong for the first 100M or so. Then, panic hit. Thought I was done for. I stuck with it and breaststroked most of the way. Looking back I believe the constriction of the wetsuit didn't allow me to breathe deeply enough and the lack of oxygen just caught up with me. I'm glad I stuck it out, though.
What would you do differently?:

Definitely practice swimming more in my wetsuit and open water if possible. Kind of hard this winter in VA though. I was in shape to do the swim in under 15 minutes but my inexperience kicked my butt.
Transition 1
  • 05m 34s
Comments:

With my HR soaring and coming off of a long breastroke swim, I was dead coming out of the water. Couldn't unzip the suit and a kindly competitor unzipped it for me but it stuck just short of all the way down. Wasted a lot of time getting out of the suit. VERY slow T1.
What would you do differently?:

Be in better shape coming out of the swim.
Bike
  • 43m 19s
  • 12.4 miles
  • 17.18 mile/hr
Comments:

Felt great on the bike after a few minutes. Handled the roads well and if I didn't have to stop for traffic twice, would have met my goal of 41:00. Biking is my strength and I'm glad something went well at this race!
What would you do differently?:

Practice riding without socks to save some T1 time, but other than that satisfied with the bike split.
Transition 2
  • 01m 43s
Comments:

Pretty happy with T2. Could have been faster, but I knew there was no reason to rush by then.
What would you do differently?:

Not much, more practice maybe.
Run
  • 34m 47s
  • 3.1 miles
  • 11m 13s  min/mile
Comments:

Pretty well cooked by run time, so I didn't push too hard. Walked up some of the hills and just made sure I enjoyed finishing the race.
What would you do differently?:

Train harder for the run and especially the swim so I would have more left to finish strong.
Post race
Warm down:

Mostly just walked until the HR dropped and did some light stretching and ate as much as I could take - bagel with peanut butter, banana, Oreos, water, Gatorade

What limited your ability to perform faster:

Insufficient preparation for the swim. I should have been in better overall shape as well.

Event comments:

Very happy that SML was my first tri. Setup did a great job and it is a wonderful venue. Even though I bombed, I'll definitely be back.


Profile Album


Last updated: 2014-05-04 12:00 AM
Swimming
00:21:45 | 750 meters | 02m 54s / 100meters
Age Group: 19/19
Overall: 215/262
Performance: Bad
Suit: 2XU R3 (full suit)
Course:
Start type: Run Plus: Waves
Water temp: 62F / 17C Current: Low
200M Perf. Good Remainder: Bad
Breathing: Bad Drafting: Bad
Waves: Navigation: Below average
Rounding: Bad
T1
Time: 05:34
Performance: Bad
Cap removal: Below average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
00:43:19 | 12.4 miles | 17.18 mile/hr
Age Group: 13/19
Overall: 119/262
Performance: Good
Wind: Little
Course: Rolling course on open roads. It was a nice bike course with some challenging hills and turns, but the open road cost me twice when having to stop for trucks to turn off of the road.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:43
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:34:47 | 03.1 miles | 11m 13s  min/mile
Age Group: 19/19
Overall: 232/262
Performance: Bad
Course: Rolling course on smooth roads.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? No
Evaluation
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] 5