Frank Maples Memorial Triathlon - TriathlonSprint


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Scottsboro, Alabama
United States
55F / 13C
Sunny
Total Time = 1h 14m
Overall Rank = 81/105
Age Group = 25-29
Age Group Rank = 6/7
Pre-race routine:

Woke up at 4:45 without the alarm (ie, earlier than planned), then drove to Scottsboro - drank a small amount of Pepsi, drank a Slim Fast. Cramping before and afterwards due to starting period soon.
Event warmup:

Biked about 2mi, did a short run with knee lifts.
Swim
  • 05m
  • 219 yards
  • 02m 17s / 100 yards
Comments:

Didn't go the best. I had issues with the my hair being in my face (really, really need a swim cap at all times), and water in my goggles. Had to stop and readjust. Had a little back cramping, but worked it out in the end. The last 50yards went well, had to outsprint some girl. arms were tired due to being aero so long
What would you do differently?:

Have goggles work, don't mess with hair no matter what.
Transition 1
  • 01m 40s
Comments:

This was run to bike. Overall went pretty well, no major changes needed
Bike
  • 49m
  • 14.6 miles
  • 17.88 mile/hr
Comments:

Went well - stayed aero most of the time. Lost too much time sitting up to drink though and getting back to pace. Lost steam at the end. Was averaging 18+ over first 10miles, then dropped to 17.7 with the hills and giving out. Prefer doing too much at the beginning since I was actually pushing myself hard.
What would you do differently?:

Get an aero bottle, pace myself just a tad at the beginning, work on being in the aero position for distances.
Transition 2
  • 01m
Comments:

This was bike to swim. Forgot to take stuff out of my pocket and had to double back. Also had to redo watch due to armwarmers.
What would you do differently?:

Remember what has to leave. Consider a swim cap.
Run
  • 18m 2s
  • 2 miles
  • 09m 01s  min/mile
Comments:

Took off fast, much better than previously. Kept HR up around LT the entire time (181). Was able to maintain the speed for 1+ miles, then had to slow down some coming back, probably about 1/2 a mile. Ran the entire course though, no walkling.
What would you do differently?:

Not much to improve on, maybe some more tempo workouts at home.
Post race
Warm down:

Attempt not to fall over getting out of pool.

What limited your ability to perform faster:

Conditions were perfect, one of the best races I have ran yet. Pushed myself hard, where there was nothing left at the end - what I need to do in all races. This year I am actually racing, and not just completing the competition. My average HR for the entire race was 177 (LT 181 on the run). It was also nice to see some friends there and catch up.

Event comments:

For a small tri, this was a very organized race with great volunteers. The bike course was well marshalled, and I was impressed by how there was support for everyone, even the last competitor.




Last updated: 2007-04-20 12:00 AM
Swimming
00:05:00 | 219 yards | 02m 17s / 100yards
Age Group: 0/7
Overall: 0/105
Performance: Below average
Suit:
Course: Reverse tri, so this was last - was a snake swim at the end of the race, water warm. Not too crowded
Start type: Inside Pool Plus:
Water temp: 80F / 27C Current:
200M Perf. Bad Remainder:
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding:
T1
Time: 01:40
Performance: Average
Cap removal: Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: No
Jump on bike:
Getting up to speed: Good
Biking
00:49:00 | 14.6 miles | 17.88 mile/hr
Age Group: 0/7
Overall: 0/105
Performance: Good
Wind: Some
Course: Out on the highway, then back in. Had a little head wind in the middle, and a couple of small hills at the end. Nothing bad though or enough to drop me below 10mph on the hills
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:00
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:18:02 | 02 miles | 09m 01s  min/mile
Age Group: 0/7
Overall: 0/105
Performance: Good
Course: Flat run, out and around the school and back on a trail. I'm not completely sure that it was a complete 2 miles
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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? No
Post race activities: Average
Race evaluation [1-5] 4