Keuka Lake Triathlon & Duathlon - TriathlonSprint

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Keuka Park, New York
United States
75F / 24C
Total Time = 1h 36m
Overall Rank = 118/236
Age Group = 24-29
Age Group Rank = 15/16
Pre-race routine:

Had some gateraide and had a protein bar
Event warmup:

did some light stretching
  • 19m 17s
  • 820 yards
  • 02m 21s / 100 yards

I really did not train at all for this triathlon so I was happy with the swim. Near the end I felt stronger but also my left arm felt like it was going to fall off. I always seem to shoulder problems early in the season.
What would you do differently?:

Train more than 7 days.
Not play nintendo WII the day before (I played tennis the day before, so I called pain my WII injury)
Transition 1
  • 01m 46s

Overall this was one of my better transitions the only part I had problem with was getting my left shoe into my bike.
What would you do differently?:

Not Much
  • 46m 39s
  • 13.8 miles
  • 17.75 mile/hr

I felt good on the bike for only going out two days before the race. I took alittle while to getting the breathing back but I felt smooth and relaxed for most of it.
What would you do differently?:

Maybe push a little harder- but not much more. I did good for the training amount I put in.
Transition 2
  • 01m 45s

Not the best transition but I was a little rusty. forgot to unknot the shoes before the race, so I wasted about 30 secs there. Also should have tried to get off the shoes before the end of the ride.
What would you do differently?:

I would reverse the bad decision I made above.
  • 27m 5s
  • 3.1 miles
  • 08m 44s  min/mile

Well my legs did not feel bad on the run but I got a really bad cramp in the left side about a 1/2 mile in. I decided to try and run and work it out. It did want to go away so I just kept a slow pace until the end. This was probably my worst 5k ever but again, with 7 days of training I wasn't expecting much.
What would you do differently?:

Train more
Drink more fluids.
Post race
Warm down:


What limited your ability to perform faster:

Not enough training.

Event comments:

As all of the races in the finger lakes triathlon series this was very well run. I wish I would have trained more but my being sick for a couple of months kept me from doing that. I would definitely recommend this race to anyone doing a triathlon.

Last updated: 2007-06-11 12:00 AM
00:19:17 | 820 yards | 02m 21s / 100yards
Age Group: 13/16
Overall: 102/236
Performance: Average
Suit: yes
Course: Course was interesting the first bouy was about 100 yds away, so with atleast 50 people in my wave in was interesting. The course overall was not that bad. The lake was clean and you could see to the bottom
Start type: Wade Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
Time: 01:46
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
00:46:39 | 13.8 miles | 17.75 mile/hr
Age Group: 15/16
Overall: 108/236
Performance: Good
Wind: Little
Course: Rolling hills for most of it. Nothing too bad. The first hill was a killer getting up but then I got into the grove and thought I did fairly well. My bike timer was off because I clocked myself at 20 mph. I tried to keep the average so I would not over do it. I guess it got off somehow but still it was a good ride.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:45
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
00:27:05 | 03.1 miles | 08m 44s  min/mile
Age Group: 16/16
Overall: 130/236
Performance: Below average
Course: Out and back course really flat.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
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] 5