Cane Creek Triathlon - Triathlon

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Waxhaw, North Carolina
United States
Set Up Events
Total Time = 1h 24m 50s
Overall Rank = 54/182
Age Group = 50-54
Age Group Rank = 9/18
Pre-race routine:

Woke at 4:45. Ate toast, almonds and a banana
Event warmup:

Gu 20 mins before the start. A few strokes to make sure the goggles didn't leak.
  • 15m 36s
  • 820 yards
  • 01m 54s / 100 yards

Disappointed in the swim time. I've been working on the swim and thought I have been speeding up, but my time in this tri and Tri Latta have been disappointing. Need to work on form and swim fitness?

Water was too warm for the wetsuit.
What would you do differently?:

Not much. Not a lot of contact. Pretty smooth swim. I tried to stay within myself. Maybe I held back too much.
Transition 1
  • 00m 52s

When I came out of the swim, I was pleasantly surprised to see Susan, Jon, Maddie and Eli cheering me on. I didn't know they were coming

THey got me focused and kept me moving. The transition went really well. Grabbed the bike and went.

Flying mount went really well, and I got into the shoes easily. The only issue was a clanking noise coming from somewhere on the bkie. It dissipated slightly, but remained through the entire bike. (Later found it was the speed cadence sensor that had rotated toward the rear wheel and was hitting the magnet.
What would you do differently?:

The only thing I could have done differently is to run faster from the transition area to the bike mount area.
  • 43m 21s
  • 14 miles
  • 19.38 mile/hr

Felt like I was going pretty hard. Heart rate was up in the 160's, and I was actively trying to get it down so I would have something left for the run.

Not a lot of "bunching up" of bikes. Pretty easy to pass. Passed a lot of bikes and got passed about 4 times.

Was glad that I had ridden the course a few times. It helped me to know where I was and where the hills were.

Drank a few sips of water and took in a Gu with 4 miles left.
What would you do differently?:

Go a bit harder. Nerves keep me from pushing harder because I am afraid I'll blow up on the run. I think improved run fitness will give me the confidence to go harder on the bike.
Transition 2
  • 01m 10s

Really smooth transition. Surprised to see the rank was so low. Maybe I didn't move as fast as I thought.

What would you do differently?:

No socks. Put race belt on while moving.
  • 23m 52s
  • 3.1 miles
  • 07m 42s  min/mile

My PR for a 5k, even taking into account stand alone 5k races. Running more and with a bot more intensity has improved the run drastically.

The last trip back on the uphill was pure pain, but I held on and actually did it faster than the first uphill.
What would you do differently?:

Nothing. Continue to run a lot.
Post race
Warm down:

Put my hands on my knees and tried to breathe. I was really red-lined.

Ate a banana, drank gatorade and water. Went out breakfast afterward. I was happy that my stomach was up for breakfast.

What limited your ability to perform faster:

Fitness. I am wondering how much the heart disease is limiing my aerobic ability. I never feel consrained by tired muscles, it is always that I get winded.

Event comments:

Nice race. Well organized, and the course was well laid out. I enjoyed it and plan on doing it again next year.

Last updated: 2014-06-30 12:00 AM
00:15:36 | 820 yards | 01m 54s / 100yards
Age Group: 11/18
Overall: 18/182
Performance: Average
Suit: None
Course: Started on a sandy beach, swam out to bouy, right turn in to boat launch.
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Good Navigation: Good
Rounding: Good
Time: 00:52
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:43:21 | 14 miles | 19.38 mile/hr
Age Group: 9/18
Overall: 56/182
Performance: Good
Wind: Little
Course: Single loop on two lane roads. Not much car traffic.
Road: Rough Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:10
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:23:52 | 03.1 miles | 07m 42s  min/mile
Age Group: 8/18
Overall: 72/182
Performance: Good
Course: Two loops on an out and back course. Not very interesting. Starts on a downhill, and then back up hill coming back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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