Luna Bar Women's Triathloln - TriathlonSprint


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Rancho Seco Park, California
United States
TBF Racing
65F / 18C
Sunny
Total Time = 1h 49m 35s
Overall Rank = 130/317
Age Group = 45-49
Age Group Rank = 14/34
Pre-race routine:

Up at 5:00 am, made coffee and smoothies, ate a muffin. Got dressed and headed out to the venue.
Event warmup:

~2 miles ride to check bike and get knees moving
6 minutes walk/run on the trail
~10 minutes swimming and kicking, easy and mixed; a few 20-30 yd sprints
Swim
  • 12m
  • 880 yards
  • 01m 22s / 100 yards
Comments:

The swim went very well. I was able to go out at a fast pace without having to sprint to get ahead of everyone, then settle into a smooth stroke until I started to catch the stragglers from previous waves. Then there was some navigation involved to get around them, but nothing too bad (there weren't very many entries). Stayed at or near the front the whole way, found some feet after rounding the second buoy, but she was going to slow for me at that point, so I passed and finished on my own. Swam until my fingertips touched sand, then got up and waded out.
What would you do differently?:

This was a great swim, exactly what I expected of myself. I will continue to work on my endurance so I can go fast the whole distance.
Transition 1
  • 00m
Comments:

Don't have a time, yet, I hope split times will be posted eventually. Went fine - didn't rush, but didn't dawdle, either. Everything was set up just right. Went barefoot with shoes on pedals. This went fairly well, but it still takes me a little longer than I'd like to actually get my shoes on and I slow way down.
What would you do differently?:

Practice putting my shoes on while clipped in some more.
Bike
  • 59m
  • 16 miles
  • 16.27 mile/hr
Comments:

I wanted to do so much better here! The wind was tail on the way out the course, with a little bit of cross and head on the way back. There was enough wind to feel it, but not too badly. I tried to stay with people who passed me, but after a few hundred yards I just gave up because I was afraid they were pushing me too much. I don't really know how to guage my endurance on the bike, yet, so I need to ride, ride, ride!

So, I tried carrying Gatorade on this ride, because I though it would be hotter. But I think that was a mistake since I don't really drink it much. I only drank about 8 oz because it just filled me up so much. My mouth was dry and I wanted water something fierce, but my water was in my seat-post bottle holder, which I can't use very well, so I didn't drink any.
What would you do differently?:

Ride much more!
Transition 2
  • 00m
Run
  • 35m 52s
  • 3 miles
  • 11m 58s  min/mile
Comments:

This was horrible! My first mile was 9:12, a great pace, but I got a stitch in my side at about 1.2 miles and had to walk-run (mostly walk) the rest of the course! This is the first time this has happened to me, so I don't know if it was the Gatorade, the pace on the bike, the pace of that first mile, my pre-race nutrition, or what? I also had a lot of wheezing because I forgot my inhaler and hadn't had a dose of prophylactic steroids for 48 hours! It was agonizing and I will never crow about how I never get cramps again!
What would you do differently?:

I wouldn't drink Gatorade (undiluted, at least), I don't think I'll eat a big piece of chicken two nights before my race (GI problems the night before) and I will do more race-pace bricks! And, I will not forget my inhalers ever again (of course I say that every time I forget them!).
Post race
Warm down:

Walked a lot, stretched, dipped in the lake, drank lots of water and had picnic food with my family.

What limited your ability to perform faster:

I think I was just unprepared to increase my pace to this level of effort. I need to do more fast running off of fast bike sessions to get a feel for that. I also need to work out my pre-race nutrition some more so I don't have the GI issues I had this weekend!

Event comments:

This is a good introductory, competitive race, although there are things about it that don't suit me. I hate the chip-seal surface on the road, but I really like the fire trail - it is exactly what I train on. The lake is way too hot this time of year. There seem to be a lot of good athletes, more than at the Tri-4-Fun series, so it's a good level of competition.




Last updated: 2007-08-06 12:00 AM
Swimming
00:12:00 | 880 yards | 01m 22s / 100yards
Age Group: 2/34
Overall: 0/317
Performance: Good
Time is an estimate- they were timing, but haven't posted yet.
Suit: Tri-suit
Course: U-shaped - out to middle of lake about 200 yds, parallel to shore about 400 yds, back to shore about 200 yds.
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
00:59:00 | 16 miles | 16.27 mile/hr
Age Group: 0/34
Overall: 0/317
Performance: Average
This time includes part of T2 because it is off my bike computer.
Wind: Some
Course: Out and back, rolling hills on chip-seal road with traffic (most people were very nice, but some of the boat trailers were scary!). Also, the cyclists were bunching up on both sides so cars could not get through, which I'm sure didn't help with the tempers.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Good Hills:
Race pace: Hard Drinks: Too much
T2
Time: 00:00
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:35:52 | 03 miles | 11m 58s  min/mile
Age Group: 0/34
Overall: 0/317
Performance: Bad
Time according to my stopwatch.
Course: Out and back on a fire road. The whole course is in the sun with rolling hills.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 5
Good race? Ok
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