Broome County Triathlon - TriathlonSprint


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Whitney Point, New York
United States
Broome County Parks & Recreation
75F / 24C
Sunny
Total Time = 1h 06m 14s
Overall Rank = 4/142
Age Group = 40-44
Age Group Rank = 1/10
Pre-race routine:

Not the usual pre race routine. I did a 82 mi ride and a 50 min run brick the day before the race and rode for 75 min to the race. This was a workout day as much as a race day. I woke up at 4:45 and had 2 packets of oatmeal before getting on the bike. I decided to feed the horses and let them out while it was cool out and knock 45 minutes off what would have been a long warm-up ride. I sipped on water and drank 1 bottle of Gatorade Endurance on the ride to the race and comtinued to sip on another bottle of Gatorade while I set up transition.
Event warmup:

75 min ride, a couple mile run with striders and once around the swim course.
Swim
  • 13m 33s
  • 800 yards
  • 01m 41s / 100 yards
Comments:

I don't know what really happened with this swim. I had some new goggles, AquaSphere, that partially came off while dolphining at the start. That was a bit annoying but didn't slow me down much. The course may have been a bit long but mainly I just need to get my a$$ in the water more. I was hitting some poor girl in the back of the head in the first 100m, it turned out to be my new OW swim buddy. There were a lot of swimmers in this race so it stayed crowded for the first few hundred meters before thinning out. I caught someones feet after a while and cruised. The leader (Kieth Murray) was 100m in front of me at the 1/2 way mark. That blew my mind. I was going to have some serious work on the bike to catch him. :)
What would you do differently?:

Train more!
Transition 1
  • 00m
Comments:

This was horrendous!! I have to find the time to practice transitions!! I didn't swim in my tri top because of the pockets and drag. I came out of the water, got to my transition area and could not get my darn shoes on! That threw my game plan off. I put my aero helmet on and realized that I didn't put my shirt on. I tried to put it on over the helmet, got it over the helmet but trying to pull the shirt down over a wet body wasn't happenin'. I threw the shirt down and started running to the exit when I realized I didn't have my race number on. I turned around, put it on and finally got out of T1!! It had to be close to 2 frickin minutes! My kids reminded me that I said a few things in T1 that I probably shouldn't have. Oops!!
What would you do differently?:

PRACTICE TRANSITIONS!!!!!
Bike
  • 31m 44s
  • 12 miles
  • 22.69 mile/hr
Comments:

My legs were definitely feeling the riding from the previous day. The hill exiting the park took a toll and the legs were screaming! I did manage to pass 2 people on this short but steep hill.I got into a pretty comfortable cadence going up the first big hill and cruised it. When I crested the top I pedaled down the backside and really gained some ground on the 2nd place guy. The next hill I pushed a little harder and I just flew by the 2nd place guy but still couldn't see Kieth. I wanted to be close to him at the turn around but my legs were tapped pretty good. At the turn around he had about 1/4 mile on me, I could see him about 1/2 way up the final climb when I was at the base but when he crested the top he was gone. I hit 44 mph on the way down the hill, slipped my feet out of the shoes and rode into the park with my feet on top of my shoes. There was some rough spots in the road coming into the park and I bunny hopped (No thumper comments please) the cuts in the road then I hopped off my bike and ran full speed into T2.
What would you do differently?:

No much. I felt it was a good bike for how tired my legs were.
Transition 2
  • 00m 34s
Comments:

This was one of my better transitions. I love my Lock-Laces for quick changes. I went sock less figuring it was a 5k that was mostly on trails. I think I was top 10 on this T2. I'll take it!!
What would you do differently?:

Nothing
Run
  • 20m 24s
  • 3.11 miles
  • 06m 34s  min/mile
Comments:

The run was good. I felt pretty good coming out of transition. I came out of T2 in second and could just see Kieth cresting the small hill leaving the park. When we reached the turn near the dam I saw Kieth a couple hundred yards in front of me across the water. I yelled out to him "KIETH!!!! WAIT UP!!!!!" He looked at me but wouldn't stop. I told the volunteer that heard me that he's a friend and he'll wait for me at the top of the dam. ;) He didn't! Unfortunately when I got the the other side of the water I could see who was chasing me. One was Peter Ronco, I great triathlete that did IM Switzerland last year and missed Kona by 10 seconds!!! He's a runner! Uh oh! Another was Mike Grygus who swims the Monday OWS with the group I swim with. He's been training hard and rocked the bike and swim! I got to the turn around in 3rd place and slapped Kieth's hand as he went by. I don't catch people on the run, someday maybe, but not in a sprint. Peter passed by me and he was moving! He ended up 2nd. Mike pushed me to negative split the run and hold on to 4th place. Thanks Mike!!
What would you do differently?:

Nothing. It was a fun race.
Post race
Warm down:

Rode 45 minutes home after chit chatting and eating at the race.

What limited your ability to perform faster:

Bad T1 and poor swim performance.

Event comments:

It's a very good local race that gets bigger each year.




Last updated: 2008-02-25 12:00 AM
Swimming
00:13:33 | 800 yards | 01m 41s / 100yards
Age Group: 3/10
Overall: 4/142
Performance: Below average
No HRM today. No wetsuit for Bob.
Suit: None
Course: 800m triangular counterclockwise
Start type: Run Plus: Shot
Water temp: 74F / 23C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Good
Waves: Navigation: Average
Rounding: Good
T1
Time: 00:00
Performance: Bad
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
Biking
00:31:44 | 12 miles | 22.69 mile/hr
Age Group: 2/10
Overall: 5/142
Performance: Good
No HRM
Wind: None
Course: Out and back with 2 good size hills.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:34
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:20:24 | 03.11 miles | 06m 34s  min/mile
Age Group: 2/10
Overall: 13/142
Performance: Good
No HRM. Mile 1 - 6:42 / Mile 2 - 6:32 / Mile 3 - 6:25
Course: Out and back along a trail with one steep climb up a dam then back down the dam.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Yes
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