The Nation's Triathlon - Triathlon

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Washington, D.C., DC
United States
Competitor Group
70F / 21C
Total Time = 2h 01m 39s
Overall Rank = 360/2344
Age Group = M40-44
Age Group Rank = 36/260
Pre-race routine:

Breakfast of Clif Bar and OJ on way to race. Parked about 3/4 of a mile from venue and walked to transition. Set up transition and went to warm-up.
Event warmup:

Jogged a few minutes and then dynamic stretching for about 15 minutes, then about 3/4 mile jog with a few strides thrown in. Still had 1 1/2 hours until I began my race, so not sure how much warm up was left over by that time.
  • 00m
  • 1500 meters
  • / 100 meters

Cancelled - sewage in river from Saturday night thunderstorm

Disappointed. Had been doing a lot of swim training in preparation for this event and wanted to see if it was going to pay off.
Transition 1
  • 02m 10s

Time trial start into transition. Did not go too hard on the run in since I wasn't warmed up. Into shoes and out of transition pretty good. 16th in AG, 248 OA.
What would you do differently?:

Run faster.
  • 1h 09m 4s
  • 40 kms
  • 34.75 km/hr

CROWDED. Lots of people all over the place. Constantly passing people especially on the smaller 2 loop section. Only during the last 8 miles was it not crowded. Saw quite a few flats. Rough sections of road especially on the bridges.
Transition 2
  • 01m 16s

6th in AG, 171 OA. Continue to have a fast T2
What would you do differently?:

  • 49m 11s
  • 10 kms
  • 04m 55s  min/km

Fastest 10K ever. Wanted to go under 50 and did it.
What would you do differently?:

Train more to be faster. Had some calf issues that caused there to be very little running in July. I know I can go faster.
Post race
Warm down:

Water, banana, find wife.

Event comments:

Great course, just too many people. If it didn't take over an hour after transition closed to start my wave, it probably would have been better. If you get lucky and have an early start wave, it is a great race to do.

Last updated: 2014-06-30 12:00 AM
00:00:00 | 1500 meters | / 100meters
Age Group: 0/260
Overall: 0/2344
Course: Cancelled - sewage in river from saturday night thunderstorm
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:10
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
01:09:04 | 40 kms | 34.75 km/hr
Age Group: 46/260
Overall: 349/2344
Performance: Good
Wind: Some
Course: 1 Big loop with a smaller 2 loop in the middle.
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:16
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:49:11 | 10 kms | 04m 55s  min/km
Age Group: 65/260
Overall: 657/2344
Performance: Good
Course: 1 Loop with a couple of switchbacks near the beginning. Flat throughout.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Average
Race evaluation [1-5] 4