Black Squirrel Triathlon - TriathlonOlympic


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Council Bluffs, Iowa
United States
Council Bluffs YMCA
Sunny
 		Total Time = 2h 22m 43s
Overall Rank = 67/117
Age Group = Male 20-24
Age Group Rank = 4/6
Pre-race routine:

Got up at 4:45. Got dressed. Had a powerbar and gatorade for breakfast. Had some "lower digestive troubles." Drove to the park and got checked in.
Event warmup:

Run between the bathrooms and the start.
Swim
  • 25m 4s
  • 1000 yards
  • 02m 31s / 100 yards
Comments:

Started out good, about 250 in, got a little out of rhythm. Flipped to my side for awhile. Saw Jeff clear out from the bouy. Wondered "what the hell is he doing clear out there?" Spent the rest of the race going back and forth between front crawl and side-stroke. Felt better than the CSG, still not happy with my swim.
What would you do differently?:

More OWS training.
Transition 1
  • 03m 5s
Comments:

Was surprised when I got in, Jeff's bike was still racked and he wasn't there. Took my time, got my feet dry and got my shoes and socks on. Jersey went on ok. Grabbed a quick drink and 3 shot blocks into my mouth. Grabbed the bike and ran out of T1.
What would you do differently?:

Maybe try and get out a little faster.
Bike
  • 58m 14s
  • 18.3 miles
  • 18.86 mile/hr
Comments:

First loop was nice, open road not a lot of traffic. My legs felt a little heavy at first. Found a good gear and spun. My tire pump handle kept dropping down and hitting my gears. Had to take it off and flip it over without getting off. That was fun. Last 2/3 was on the trail. Good for the most part. Little crowded and trail was sorta narrow. Watched the guy ahead of me about get into a head-on collsion with another rider. Turn-around was tight. Felt good on the way back in.
What would you do differently?:

Maybe try and push a little harder.
Transition 2
  • 00m 35s
Comments:

Threw the bike on the rack, and got my helmet off. 2 shot blocks in and ran out.
What would you do differently?:

Nothing
Run
  • 55m 48s
  • 6.34 miles
  • 08m 48s  min/mile
Comments:

Course was nice. Legs felt heavy at first, felt a little better after 1.5 miles. Only 1 water station on the course. That sucked. Needed at least 1 more station. Ran with a few guys, helped pass the time. About mile 4.5 my left hamstring started to cramp. Thought about stopping to stretch but just kept going, it loosened back up. Tried to run hard at the end. Was glad just to finish.
What would you do differently?:

Try and push harder, not real pleased with my pace.
Post race
Warm down:

Got some water and a bananna. Waited for Jeff to finish. Talked with Shawn. Took a few pics. Kept moving, my hami was getting tight if I stayed still. Stretched before leaving.

What limited your ability to perform faster:

The swim, no excuses I just need to get better.

Event comments:

Could have used a few more volunteers and more drink stations. Course layout was kinda so-so.




Last updated: 2007-08-01 12:00 AM
Swimming
00:25:04 | 1000 yards | 02m 31s / 100yards
Age Group: 0/6
Overall: 0/117
Performance: Average
Suit: Tri-Shorts
Course: Out and back in lake Manawa.
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:05
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:58:14 | 18.3 miles | 18.86 mile/hr
Age Group: 0/6
Overall: 0/117
Performance: Good
Wind: Little
Course: Road around the lake, then onto a hard surface trail.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:35
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:55:48 | 06.34 miles | 08m 48s  min/mile
Age Group: 0/6
Overall: 0/117
Performance: Average
Course: Road around the lake.
Keeping cool Average 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? No
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4