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 Swim
Comments: I was the heat leader. So, no drafting. Generally a good swim. We had a great heat where I didn't have to lap someone until the last 25 yards. What would you do differently?: No real changes. Would be nice to have someone to draft off - but not available at the pace I want to swim at (6:15 - 6:20 for 500 yards)  Transition 1
Comments: My transitions are the biggest area for improvement. I'm about 45-60 seconds slower than competitors with similar "course times" in T1. What would you do differently?: Need to spend time watching some elite athletes do transitions. Learn how they can transition so quickly.  Bike
Comments: Great improvement over my first tri (done on this course) last year. Last years time was 37:49. Better than 3 minute improvement, boosting my average pace from 20.6 mph to 22.7. Big thanks to ROL Wheels (using Volants), and my Cervelo Dual Tri-bike. What would you do differently?: Nothing differently. Matt (from my swim heat) passed me after a mile, and I used him to push my pace. It was a great strategy. He is strong on the cycling leg. Transition 2
Comments: My T2 is about 15-25 seconds slow. Should be 50 seconds to 60 seconds instead of 75 seconds. What would you do differently?: Need to study how the pro's do it  Run
Comments: This was the big surprise. Last year I ran in 23:48. The tri-bike did its job - and the speed training I worked on over the previous 4 weeks seemed to really help. I could tell I was faster than expected after the first mile (was about 7:20). Then I managed to negative split the rest. I re-passed Matt about a mile into the run. What would you do differently?: Nothing - this was a huge milestone. To average 7:07 per mile was huge. Has me believing I can take my 10k time down into the 7:40 range for an olympic distance Tri. Post race
Warm down: Walking and stretching What limited your ability to perform faster: This was a milestone race from a "performance on the course" perspective. Next step is to knock at least a minute off my transitions. Event comments: The Fall Frenzy is a well run race. The registration could use more people - stood in line about 40 minutes - too long. But - on the whole - a race I'll continue to do. I like the course - and is a nice level of competition. Last updated: 2007-09-12 12:00 AM
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United States
Fall Frenzy Triathlon
68F / 20C
Sunny
Overall Rank = 11/240
Age Group = 45-49
Age Group Rank = 2/30
A low key wine tasting the night before, left early to get the bike and equipment all set. Asleep by 10:00pm. Woke at 6:45. The usual smoothie for breakfast. Wanted to get a cup of coffee - but skipped in favor of getting to the course.
I don't like to run for a warm-up before a race. I prefer to get in the water and get some swimming in. Today I got in the pool and put in about 250-300 yards of moderate paced warmup. It was a little chilly in the pool area once wet - so I stayed in the water next to the "fast lane" where we would race until 30 seconds before my heat.