Los Angeles Tri Express Series #3 - TriathlonMini Sprint

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San Dimas, California
United States
68F / 20C
Total Time = 1h 01m 57s
Overall Rank = 87/200
Age Group = 50-54
Age Group Rank = 8/11
Pre-race routine:

Up at 5 AM for the drive to San Dimas. Breakfast included a plain bagel and a can of Ensure Wild Berry. Cup of coffee for the ride (um-um good). Only 3 stalls in the mens bathroom (ouch). After registering, got equipment into the transition area. Because we were a little later in arriving, I didn't get a very good rack for my bike. The Championship Race (Olympic distance) preceeded the Express Race so it was fun watching the first swimmers comming out of the water (studs).
Event warmup:

Stretching legs, arms and back prior to entering the water. Water temp was very comfortable, as was my wet-suit. Floated around until my heat was called. Deep water start. Felt good and lose for the swim.
  • 06m 29s
  • 437 yards
  • 01m 29s / 100 yards

Was not sure where to position myself for the deep water start. Wanted to stay to the right (in the deeper water) away from the faster swimmers. Got a good rythm going from the very start. Had to stop a few times because I swam up on slower swimmers (that was a first). After passing the bouy I found myself breathing only on the left (don't know what that was all about) but it worked good. Didn't experience any panic attacks and didn't swollow any lake water (another first).
What would you do differently?:

Keep practicing and try to do some open water swims in order to gain more confidence.
Transition 1
  • 00m

Got wet-suit off with no problems. Forgot to get my sunglasses for the bike ride, but that was not a problem. My rack was close to the run and swim entry points, but at the opposite end from the bike.
What would you do differently?:

Position my bike on a rack somewhere in the middle if at all possible.
  • 33m 11s
  • 8.39 miles
  • 15.17 mile/hr

Bike felt great. Obviously I'd like to go faster, but overall it was a good ride.
What would you do differently?:

More hill training and someday I'll buy a new bike (mine's 18 yrs old)
Transition 2
  • 00m

Other than having to run the length of the transition area due to the location of my rack, this transition went very smoothly. Into my sneakers, grabbed my sunglasses and hat, took a swig of my Gatorade was was gone.
What would you do differently?:

  • 22m 19s
  • 2.49 miles
  • 08m 58s  min/mile

Would like to have been able to have ran faster, but was pleased with my run. The days of 8 min miles are way over. Enjoyed the trail until I tripped over a large root and fell (very embarassing, but gave some of the other runners a good laugh).
What would you do differently?:

Train more on trails. Could probably take minute or two off my time. Pay attention to the trail, esp large roots.
Post race
Warm down:

Not much of a warm-down other than stretching a little...wanted to watch my daughter Kari finish her run.

What limited your ability to perform faster:

It seems like it always comes down to better quality training, having more confidence during the swim, and staying focused throughout the entire event.

Event comments:

The Express (short course) was perfect for me, although I think the swim could be lengthened another 100 yds and the run could be lengthened another mile. I'm not sure if this would cause a conflict with the Championship Series race? Nevertheless, this was a very well organized race and I enjoyed myself immensely. Volunteers and cops did a great job!

Last updated: 2007-04-29 12:00 AM
00:06:29 | 437 yards | 01m 29s / 100yards
Age Group: 8/11
Overall: 52/200
Performance: Average
Suit: Full Wet-Suit by Body Glove
Course: L-Shaped out to bouy with a slight left turn toward shore.
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 00:00
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:33:11 | 08.39 miles | 15.17 mile/hr
Age Group: 9/11
Overall: 85/200
Performance: Good
Wind: None
Course: Circled around Puddingstone Reservoir. Monderate hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:22:19 | 02.49 miles | 08m 58s  min/mile
Age Group: 8/11
Overall: 82/200
Performance: Average
Course: Trail run. Moderate hills with uneven surface, i.e., rocks, roots, pine cones, etc.
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
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4