YMCA Spring Sprint Triathlon - TriathlonSprint

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Boise, Idaho
United States
Treasure Valley Family YMCA
50F / 10C
Total Time = 1h 20m 27s
Overall Rank = 70/163
Age Group = 35-39
Age Group Rank = 6/9
Pre-race routine:

Friday night swim -- had a great rice bowl with chicken and steemed veg. for lunch, Sipped some Heed before warm up swim.

For saterday -- Got up at 5:00 and took 1 pk. Premium Insurance Caps, 1 Race Caps Supreme, 1 Mito Caps and 2 Salmon Oil went back to bed until 7:30. I ate a english muffin with Peanut butter and a glass of grape juice. Drove to the race and drove the bike course with my son tren so he would be able to do his ride with out any problems. We then got are transition areas ready. Trens and my trains areas were right next to each other and he was full of questions. We then went over where to mount and dismount and where to go after dismount to start the run.
Event warmup:

Swim warm up was 300yd (100 yds easy w/pull buoy, 100 fast w/pull buoy and then 100 yds easy) this was about 15-20 minutes before swim. things were a little confusing with which lane I was to swim in They kept swithching which lane was the 1st lane from one end of the pool to the other so everyone was all confused.

No warm up for the bike run portions.
  • 14m 14s
  • 750 yards
  • 01m 54s / 100 yards

After they finally got the lanes figured out I was the first to go off in my lane. I was swimming in the lane in the deep end and the lines were a little hard to read for distance in judging for flip turns. My first to try's at flip turns during the race I miss judge the distance and missed the walls. Also the first lap for some odd reason I was breathing every 4th stroke and I usually do every 2. I then was out of breath and started to get a cramp in my side and gas in my stomach. The second lap I ended up doing breast stroke so I could catch my breath and get the cramp out and burp. I then was able to settle down and get into a great rhythm for the rest of the swim. I had asked the timer to let me know when I had 200 yds to go so I could then start my kick. When they finally stuck the kick board in the pool they yelled 50yds to go and not 200. So I did a 50 yrd kick and finished with my time. I was excited about my time, however I could have done so much better possibly a sub 13 minute with missing the wall, swimming breast stroke, cramps, gas and not getting my kick in at 200 yards it was a nice swim.
What would you do differently?:

I would have swum a 100 yards before my start in the lane to make sure all was ok and to get the nerves worked out. I was too excited when I started and went out to fast and out of pace.

I would of had someone that knew what my plan and goal for the race was and to let me know when 200 yds left and to yell my splits to me to know if I could go faster or to slow down.

They changed the timer for my race during the middle and new timer didn't know what I needed.

Work in a deep end lane and get used to the different perspective for judging distance from the wall for flip turns.

Transition 1
  • 00m 30s

Not much of a T1 you ran from the start line to your bike all ready for the ride. We swam the night before the bike.
  • 36m 6s
  • 12.5 miles
  • 20.78 mile/hr

Great ride!!!!
Need to get bike serviced kept changing gears without me touching the shifter. Was comfortable in the new aero position (flipped the stem this week and dropped it down about 1"). Kept a good cadence but mashed up some hills that I should have shifted down for and spun up. Felt good to get out and fly. Fasted average speed to date.

What would you do differently?:

Better gear selection on the hills. Push a little harder during the flats and down hills.

Take a gel just after the half way mark. Started to fell a drop in energy during the last 2 miles and during the run.

Transition 2
  • 02m 30s

Need to get to race early so I could get a better transition spot. Someone put there crap on top of my shoes and bike in my spot. Had to move someone’s bike over so I could get mine in and then I knocked someone’s bike off the rack so I had to put it back up.

Everything would have gone a lot smother without the bike problems. Got to love quick laces.

What would you do differently?:

Need to have a bottle of Heed ready for a few slugs to top things off before the run.
Better transition area selection by getting to the race earlier.
Heed, Heed, Heed need some Heed

  • 30m 6s
  • 5 kms
  • 06m 01s  min/km

Felt good during the run. A little slower than what I was planning. Felt good right off the bike as for the strangeness.
What would you do differently?:

I need to work on more bricks. Need to run more and work some speed into ,my workouts.

Drink some Heed Before the run just after the bike. Mouth was dry and need to get a little top off of enerdy to realy kick the run into gear.
Post race
Warm down:

Walked around with family ate some Pizza and drank some water.

What limited your ability to perform faster:

So may thing that I could or should have done but didn't

Water, Heed, gel on bike, training. Better prepared mentally, physically.

Event comments:

This was my second time that I have done this race and I improved more than I had thought I could.
year Swim Bike Run
2007 0:14:14 0:36:06 0:30:07
2006 0:21:48 0:41:53 0:33:29

I was able to improve my time by 0:19:43 I was hoping for 0:16:00 and got a lot more. I could have even done better if I would have done a few things different, next year.

As a side not my son did the kids tri for 17 years and younger. He placed first in his age group 10 and younger. He did the bike on a single speed bmx bike when everyone else had bikes with gears. He ran a 8:30 mile. His race was 200 yds swim, 5 mile bike and 1 mile run. HE MADE ME SO PROUD!!!!!

Got to finally meet bradword (Brad Thompson) and yes he is an awesome person. Even if he like to mix up the hornets’ nest on the forum. Got to me his family and spend some time talking shop (computers and bikes) and yes his new wheels a so sweeeeet. Can you believe he threw down a 14:58 for this first swim of the year. He is going to make me work harder the next few month so I can still beat him at the Emmitt Olympic triathlon in August (and maybe the Spudman in June??????).

Profile Album

Last updated: 2006-09-01 12:00 AM
00:14:14 | 750 yards | 01m 54s / 100yards
Age Group: 0/9
Overall: 83/163
Performance: Average
Course: Swimming pool lane by my self.
Start type: Inside Pool Plus:
Water temp: 72F / 22C Current:
200M Perf. Bad Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Time: 00:30
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:36:06 | 12.5 miles | 20.78 mile/hr
Age Group: 0/9
Overall: 51/163
Performance: Good
Avg Hr for bike was 147 and max was 161
Wind: Some
Course: 12 mile out and back on a rolling hill course. Wind with you on the way out and down hill more than up. On the way back into the wind with more up hill than down.
Road: Rough Dry Cadence: 84
Turns: Good Cornering: Good
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 02:30
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:30:06 | 05 kms | 06m 01s  min/km
Age Group: 0/9
Overall: 110/163
Performance: Below average
Acerage HR for run was 151 and max was 163
Course: Loop
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 3