5th Annual St. Mary's Medical Center Tri-State Triathlon - TriathlonSprint


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Huntington, West Virginia
United States
Healthy Huntington
82F / 28C
Overcast
 		Total Time = 2h 00m 30s
Overall Rank = 12/79
Age Group = 30-39
Age Group Rank = 4/12
Pre-race routine:

Woke at 5:00 am at the Days Inn. I was dressed and ready by 5:30 and over to Mcdonalds. I ate 3 pancakes and sasuage patty. No Syrup and Butter. I arrived at Beech Fork around 6:15. Only a few others there at that time. I like to be early.
Event warmup:

I rode from the parking lot to the beach. Approximately 2 miles with a short steep hill section that is part of the course. Also, I swam briefly before the start of the race.
Swim
  • 15m 1s
  • 880 yards
  • 01m 43s / 100 yards
Comments:

Very Happy with my swim time. I was 1:51 min faster than last year.
What would you do differently?:

Not Much.
Transition 1
  • 02m 1s
Comments:

Transition was OK for me. That is my usual time when I have a wetsuit.
Bike
  • 1h 12m 28s
  • 24.85 miles
  • 20.57 mile/hr
Comments:

I felt really strong on the bike. I was familiar with course but had not ridden it for a year. Coming from a more hilly terrain back to huntington really helped me to feel strong on the course.
What would you do differently?:

After some reflection I am going to try to be more aware of my cadence. Make it more of a cardio effort instead mashing big gears.
Transition 2
  • 01m 25s
Comments:

Not a bad transition. I could definitely be faster.
What would you do differently?:

I will ride with my feet on top of my shoes and try to run with my bike. That should save me considerable time.
Run
  • 29m 33s
  • 3.11 miles
  • 09m 30s  min/mile
Comments:

I cramped up and it cost big time in my race place. I think I was in the top ten when I had to walk becuase of quad cramps. I have cramped in a lot of races most of which had bike more than 10 miles. I messed with nutrition on the last couple and I dont think that is the problem. So my I plan to change bike to a higher cadence to save my legs and drink more water.
Post race
What limited your ability to perform faster:

Cramps

Event comments:

2 hrs 30 secs is PR for that race. 2:06 a few years ago. Overall, I was really happy with my improvement. Race specific I was disappointed that I had to walk the run because of cramps. I felt like I had plenty of energy left.




Last updated: 2007-08-07 12:00 AM
Swimming
00:15:01 | 880 yards | 01m 43s / 100yards
Age Group: 3/12
Overall: 5/79
Performance:
Suit: Yes
Course: lake swim. Out and back. 1 Lap.
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:01
Performance: Good
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
01:12:28 | 24.85 miles | 20.57 mile/hr
Age Group: 3/12
Overall: 8/79
Performance: Good
Wind: Little
Course: Good course just the right mix of hills. No real big climbs. I was very pleased with my pace in the bike. My bike computer was not working so I just kept an eye on my HR and went from there.
Road: Smooth  Cadence:
Turns: Average Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 01:25
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:29:33 | 03.11 miles | 09m 30s  min/mile
Age Group: 8/12
Overall: 33/79
Performance: Average
Course: Trail/Gravel/Asphalt. Starts out fairly flat with small climb the fist mile. Downhill for the second mile and up and down a pretty big hill for the last mile.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3