Steamboat Lake Sprint Triathlon - Triathlon


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Steamboat Lake State Park, Colorado
United States
Without Limits Productions
60F / 16C
Overcast
 		Total Time = 1h 39m 6s
Overall Rank = 57/144
Age Group = 45-49
Age Group Rank = 2/4
Pre-race routine:

Had a bout a 40 minute drive to the race so I concentrating on hydrating and staying warm (45 degrees in a Jeep with no windows). Ate half a sandwich when I arrived plus some Gatorade.
Event warmup:

Did a gentle 3/4 of a mile jog with some stretching mixed in followed by several moderate swim efforts
Swim
  • 14m 47s
  • 880 yards
  • 01m 41s / 100 yards
Comments:

Concentrated on a smooth, steady first leg without getting tangled up with other swimmers. Sighting was excellent and I maintained a nice straight line to each buoy and hit each one close in for the turn.
What would you do differently?:

I probably could have pushed a little harder, especially on the last leg.
Transition 1
  • 01m 47s
Comments:

Probably my smoothest T1 ever. Suit came off easy, lost maybe 4-5 seconds trying to put socks on wet feet, but over all very happy with it.
What would you do differently?:

take a second to dry my feet before putting on socks.
Bike
  • 44m 12s
  • 12.4 miles
  • 16.83 mile/hr
Comments:

Was a little disappointed. Time was about 2 minutes slower than my preride the day before with a much higher RPE.
What would you do differently?:

Get better at going up hills.
Transition 2
  • 01m 21s
Comments:

Smooth T2. Eased off the bike after learning from last year that a cyclocross dismount does not work well when wearing road shoes.
What would you do differently?:

Not much
Run
  • 36m 57s
  • 3.5 miles
  • 10m 34s  min/mile
Comments:

The first hill killed me. Had to walk the last third. Once on the singletrack it was better, with a couple of short walk breaks when my HR spiked. Feet felt like bricks for the first mile or so.
What would you do differently?:

Train more.
Post race
Warm down:

Walked for a bit, drank water, got a massage.

What limited your ability to perform faster:

My run training has been somewhat lacking, so that needs to improve. The altitude was a definite factor. At almost 8000 feet, it was noticeable, especially when trying to recover from a hard effort.

Event comments:

Gorgeous venue, well organized. Post-race activities virtually non-existent. Challenging course.




Last updated: 2015-07-20 12:00 AM
Swimming
00:14:47 | 880 yards | 01m 41s / 100yards
Age Group: 2/4
Overall: 32/144
Performance: Good
Suit: Wetsuit
Course: Clockwise triangle
Start type: Wade Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
T1
Time: 01:47
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:44:12 | 12.4 miles | 16.83 mile/hr
Age Group: 2/4
Overall: 46/144
Performance: Average
Wind: None
Course: Hilly out and back. Very steep hill about a third of a mile out of T1 was brutal,. as was the long steep grind on the return leg.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:21
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:36:57 | 03.5 miles | 10m 34s  min/mile
Age Group: 2/4
Overall: 93/144
Performance: Average
Course: Same initial steep hill as the bike, then rolling singletrack along the lake edge. Beautiful.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4