Lake Davidson Sprint Triathlon - Triathlon


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Davidson, North Carolina
United States
Jimmie Johnson Foundation Wellness Challenge
63F / 17C
Sunny
 		Total Time = 1h 14m 32s
Overall Rank = 44/280
Age Group = 50-54
Age Group Rank = 3/18
Pre-race routine:

Got up at 5:30. Ate a banana, toast, grapes and got going at 5:50. Ate a few almonds during the drive.

Got to the race at 6:30. Good timing to get set up. I checked the water temperature on the web before I left and it was 82, so I didn't bring my wetsuit. It was announced that the water was 78 and the race was wetsuit legal. Next time I bring the suit no matter what.
Event warmup:

No warmup - it was too cold to get in the water and then get out and wait to start. I was already shivering.
Swim
  • 10m 46s
  • 515 yards
  • 02m 05s / 100 yards
Comments:

Good swim. Started to the right of the pack and found that there was not much traffic. Seemed to navigate well around the bouys. Felt pretty strong the whole way.

The timing included the run up to transition in the swim. The Garmin showed me at 1:40/100 which is great for me without a wetsuit.
What would you do differently?:

Draft better. Site the last 100 yards better. The exit was not well marked.
Transition 1
  • 00m 43s
Comments:

Lost my bearings in the transition and went the wrong way at first, but then figured it out.

Transitioned pretty quickly.
What would you do differently?:

Great flying mount and got in the shoes well.
Bike
  • 37m 54s
  • 13 miles
  • 20.58 mile/hr
Comments:

Good bike, I kept an eye on my heart rate and didn't let it get too high. I definitely felt better on the bike than I have all summer. I guess the TrainerRoad / Sufferfest sessions had an impact.
What would you do differently?:

I had an issue where I almost took a wrong turn near the end of the course, so I lost some time.

Overall it went well, just need to continue working on speed on the bike.
Transition 2
  • 00m 49s
Comments:

I keep pulling the entire strap out of the bike shoes when getting out of the shoes. Need to practice more.

Overall, got out of the shoes at the right time and had a great transition off the bike. I just could have moved faster getting ready for the run.
What would you do differently?:

Move faster.
Run
  • 24m 20s
  • 3.11 kms
  • 07m 49s  min/km
Comments:

Felt pretty good. The run is still the toughest event for me, but I felt better than I have this summer. I tried to pace myself the best I could.

I was glad I did, because I got passed by someone in my age group with about ahalf mile to go. I tried staying close to him and mentally was thinking that I wouldn't catch him, but I sprinted the last 50 yards and beat him at the finish by 4 secs.

I was glad I did because we were battling for the 3rd place finish.
What would you do differently?:

Nothing, just continue running to be able to hold my speed longer - endurance.
Post race
Warm down:

Drank Gatorade and water and walked around a lot. Ate a power bar, but passed on the Mac's speed shop food. I wasn't in the mood for it.

What limited your ability to perform faster:

Endurance. It's getting better, but I can't hold fast speeds for long periods of time.

Event comments:

I really liked this race. The weather was amazing and the venue was great.

Everyone was extremely friendly - the race had a great atmosphere.

Lots of volunteers and very well organized. I will do this race again next year.




Last updated: 2015-08-31 12:00 AM
Swimming
00:10:46 | 515 yards | 02m 05s / 100yards
Age Group: 2/18
Overall: 47/280
Performance: Good
Suit: None
Course: Diamond shaped - counterclockwise swim around three bouys. Entry was muddy and the exit was not very well marked.
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 00:43
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:37:54 | 13 miles | 20.58 mile/hr
Age Group: 3/18
Overall: 42/280
Performance: Good
1st 5 - 20.0 2nd 5 - 21.5 Last 3 - 18.2
Wind: Some
Course: Single lap through roads in Davidson. There was a lot of traffic on the course and I had to navigate around cars/trucks a few times. The turns and intersections were staffed well, but the traffic was noticeable. Another note, there were not many bikes around me as I went through the course, which was somewhat strange. Just the timing of when I was on the course, I guess. Some of the roads were relatively smooth, but overall the pavement was rough.
Road: Rough Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 00:49
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:24:20 | 03.11 kms | 07m 49s  min/km
Age Group: 4/18
Overall: 85/280
Performance: Good
Mile 1 - 7:58 Mile 2 - 8:32 Mile 3 - 8:02 Garmin measured distance at 3 miles
Course: Relatively flat run through the Ingersoll Rand campus. Almost all on pavement with a bit of grass. Last 50 yards or so was grass.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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: Average
Race evaluation [1-5] 5