Lake Norman YMCA Sprint - TriathlonSprint


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Cornelius, NC
United States
Set Up Events
Sunny
Total Time = 7h 00m
Overall Rank = 219/389
Age Group = Clydesdales
Age Group Rank = 8/27
Pre-race routine:

Woke up at 430am. Very tired...didn't want to get up. Working Thu night was a bad idea. Got to the race site around 0600, set up the TA. Found the rest of the QCTC crew and hung out a little
Event warmup:

Walked into the water---yep it was hot.
Swim
  • 17m 16s
  • 820 yards
  • 02m 07s / 100 yards
Comments:

Pretty crappy swim...water and temp were so high that HR was sky high. Intentionally didn't wear HRM, but could feel it up there. Struggled thru. If it hadn't been so warm, it probably would have been a decent swim. I did more freestyle and less recovery breast-stroke than I have been doing.
What would you do differently?:

Turn up the ac so it would be a little cooler :)
Transition 1
  • 02m 36s
Comments:

Ran about 90% of the transition area. Was working hard to concentrate and push my HR back down
What would you do differently?:

Nothing
Bike
  • 50m 2s
  • 16.8 miles
  • 20.15 mile/hr
Comments:

Really strong bike. Did a great job using the front chain ring on the climbs to ease the pressure on my legs. Really pounded hard and came in about 2mins ahead of my goal time. Actually felt better on the climbs than I have during training rides. Probably one of my best race rides ever. Had 20mph as my goal. Should be somewhere around 20.5 or so when the final times are posted
What would you do differently?:

Keep having months on the bike like I did in July. I really think the extra miles helped out
Transition 2
  • 01m 24s
Comments:

Pretty good TA. When I set up my TA this morning, I put my pre-run gel in my helmet. Forgot to take it out before I put the helmet on. I thought it had fallen out somewhere near my rack. Turns out it rode in my helmet the whole bike
What would you do differently?:

Not wear a Gel on my head :)
Run
  • 29m 11s
  • 3.11 miles
  • 09m 23s  min/mile
Comments:

This is going to turn out to be close to my best standalone 5k time, despite missing 6 of the last 8 weeks due to my foot issues. I've worked really hard to last two weeks to get my fitness back up, really focusing on negative splits and pushing my pace. Mile 2 was bad--felt like HR was way up. This was also the sunniest part of the course. Finished really strong, ran past 2 or 3 guys in the last 100 yds. Wish I would have known when to kick it in. I couldn't see the finish line soon enough to really know when to let it "fly" or as close as I get to that.

This is actually my fastest 5k. Not too bad for the end of a race. Still pretty sad, but I'm happy with the improvement considering how little run training I've been able to do since mid-June.
What would you do differently?:

Keep pushing...
Post race
Warm down:

Walked around, got a lot of water to drink. Food line was way long so I never got anything to eat. Had a package of carb blocks and a couple of gatorades. Fixed half a bag of frozen ravioli with spaghetti sauce when I got home

What limited your ability to perform faster:

Me :0

Event comments:

Mentally, I really struggled on the swim. Something clicked on the bike though and I laid down a really strong bike and one of my best ever runs.




Last updated: 2006-12-04 12:00 AM
Swimming
00:17:16 | 820 yards | 02m 07s / 100yards
Age Group: 12/27
Overall: 192/389
Performance: Average
Suit: Medic separates, tri suit
Course: Treading water at start. Outbound leg, right turn, 15 yds or so across, right turn and back on long inbound leg, then right turn towards shore. Swim felt longer than 750m
Start type: Deep Water Plus: Waves
Water temp: 89F / 32C Current:
200M Perf. Good Remainder: Average
Breathing: Below average Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:36
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:50:02 | 16.8 miles | 20.15 mile/hr
Age Group: 6/27
Overall: 168/389
Performance: Good
Wind: Some
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 01:24
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:29:11 | 03.11 miles | 09m 23s  min/mile
Age Group: 16/27
Overall: 301/389
Performance: Good
Mile 1--9:54 Mile 2--10:24 Mile 3+--9:31
Course: Up bike path and then thru neighborhood. Little shade, rolling hills on paved roads
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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] 4