Cayuga Lake - TriathlonSprint


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Trumansburg, NY
United States
Ithaca Triathlon Club
73F / 23C
Sunny
Total Time = 1h 29m 1s
Overall Rank = 52/250
Age Group = M40-44
Age Group Rank = 5/17
Pre-race routine:

Up at 4:15, ate a banana. Met Jeremy at 4:45, got a coffee, ate 2 of Julies home made clif bar thingies (quite good). 1.5 hour drive to the race. Got there, did the packet pickup, body marking etc.
Met Jessica (Tri Take me Away). Watched the Oly folk swim. Milled about. Got my wetsuit and cap on and got in the water with 5 minutes to spare.
Event warmup:

None. Which could probably be improved upon.
Swim
  • 17m 43s
  • 820 yards
  • 02m 10s / 100 yards
Comments:

Swam steadily. Started in the back of the middle. People were spread fairly well along the shore line. The pack wasn't too bad, got grabbed and wacked a few times.

Was able to focus on form more than usual and felt my speed increase when I did so. The bouyancy of the suit was nice for my legs compared to Geneva. Drafted ok off a few guys when I could. Had to get away from one guy who was fast, but couldn't navigate at all. Rounded the bouy horizontally for once.

Navigation was great except for one time at the 3/4 mark where I veered to the right a bit, then overcorrected and swam into the bouy rope.

Not sure about my pace, but I felt ok leaving the water. Time includes a 100 yard run to T1

Addend after getting the results: either this distance or the distance for the Musselman was way off. I did the MM with no wetsuit in rougher water and swam at a pace of 2'09", came in right smack in the middle of the pack, and here with a wetsuit in calmer water supposedly swim at 2'20" and come in FOMOP? I'm not buying it.
What would you do differently?:

Warm up with a few hundred yards of swimming. Start closer to the front. I don't think many people passed me.
Transition 1
  • 02m 1s
Comments:

Not bad. Could have been faster I suppose. Getting on the bike was smoother than last time. Right foot slipped off the pedal once.


Bike
  • 44m 56s
  • 14.5 miles
  • 19.36 mile/hr
Comments:

Relatively happy with this bike. This course is fast because of the downhill, but you pay for it on the uphill. Kept it together mentally, shifted well. There were two big limiters: the engine, and the medical problem that's revisited me started to make itself known on the second half of this. Ugh.
What would you do differently?:

Ride more.
Transition 2
  • 01m 7s
Comments:

No issues
What would you do differently?:

Go faster?
Run
  • 23m 23s
  • 3.1 miles
  • 07m 32s  min/mile
Comments:

Felt ok, thought I was running faster than 7:30 niles. Probably could have run harder. It didn't hurt much.
What would you do differently?:

Run harder. Not hold back, particularly in the last mile.
Post race
Warm down:

Wandered around, fed my face. Went to the finish chute to watch for Jeremy and Jessica, but I missed Jeremy. Saw Jessica finish which was cool.

What limited your ability to perform faster:

1- Poor swimming technique
2- Not enough base miles on the bike
3- Mental block when it comes to pushing hard on the run
4- A medical issue.

Event comments:

A fun day. Beautiful weather, drove with Jeremy which made the drive a whole lot better than usual, got to meet and visit a bit with Jessica (Tri Take Me Away) who's really nice.

8.8.05
Splits are in and it's interesting. I was 7th in my AG for the Swim, T1 and the Bike. T2 I was 9th and the run I was 4th. Yet I finished 5th in my AG. 1st-4th were way ahead of me, I didn't have prayer of placing higher.
The interesting thing here is result of consistency. I placed about equally in each leg and came out higher than one would expect based on the individual placements. This points to me having no really weak leg with my running a bit stronger than the swim and bike. So the answer to the question "what do I work on?" is "Everything".

I really think I have some serious swimming gains in me though.

OA: MOFOP AG: BOFOP.




Last updated: 2005-03-06 12:00 AM
Swimming
00:17:43 | 820 yards | 02m 10s / 100yards
Age Group: 7/17
Overall: 88/250
Performance: Average
158 AHR
Suit: Ironman Sleeveless
Course: Straight out and back. A little on shore wind gave the water a minor chop.
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:01
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:44:56 | 14.5 miles | 19.36 mile/hr
Age Group: 7/17
Overall: 55/250
Performance: Average
162 AHR
Wind: Little
Course: Out and back up 89N along the lake. 1 180 deg turn. The 1.5 mile climb to start was still there.
Road: Smooth Dry Cadence:
Turns: Average Cornering:
Gear changes: Good Hills: Good
Race pace: Hard Drinks:
T2
Time: 01:07
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:23:23 | 03.1 miles | 07m 32s  min/mile
Age Group: 4/17
Overall: 40/250
Performance: Average
172 AHR
Course: Out and back along the falls/river at the state park. Grass to gravel to grass. Like the bike segment, mostly uphill to the turnaround, then mostly downhill. The gravel got a little muddy but not too bad. The race/volunteers did a *great* job on this segment.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
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? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4