Got The Nerve? Triathlon - TriathlonSprint

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Mt. Gretna, Pennsylvania
United States
Got The Nerve? Triathlon
65F / 18C
Total Time = 2h 00m
Overall Rank = 151/
Age Group = athena
Age Group Rank = 6/14
Pre-race routine:

Up at 4:30AM, on the road by 5AM. Stopped at D-D and got a whole wheat bagel and coffee. Drank gatorade, too. Only drank half the coffee
Event warmup:

Jogged a little around the transition area, stretched. Also, we were allowed in the water before the race so I got a few yards of swim warmup.
  • 17m 35s
  • 500 yards
  • 03m 31s / 100 yards

The water was frickin' cold and I was REALLY happy to have a wetsuit. I also wore earplugs, which was a tip I learned from articles on
At the start of the swim, even with going in the water beforehand, I was COMPLETELY out of breath for the first ~150 mt. It was hard to catch my breath - I was doing the side stroke and evenually got a rhythm doing the breast stroke. I broke into freestyle for the last 200MT or so, but only did one-side breathing. I did 6 strokes to the right, 6 to the left, then 8 breast strokes. Once again, I really had trouble getting into the rhythm that I have in the pool. I know it's an acquired skill to get OWS technique down - I still need to acquire it.
What would you do differently?:

I think the really cold water added to my usual breathlessness that I have with OWS in the beginning. However, I think I need to maybe get someone to coach me with OWS techniques. Maybe an off-season plan.
Transition 1
  • 03m 37s

The transition went great. I remembered to keep my goggles on my head, unzip my wetsuit and roll down the top half, then take the cap and goggles off. OVerall, no confusion with T1.
What would you do differently?:

Maybe I'd move a little faster, but my methods were pretty good.
  • 58m 20s
  • 14.8 miles
  • 15.22 mile/hr

This was a tough course for me. After a while, I was getting upset when I saw a hill in front of me, because I was running out of gas! I took a gel around mile 5 which helped, but was at my race HR and breathing rate the entire time. Had enough water, though.
What would you do differently?:

I need to 'get my butt back on the bike!' AND, pay attention to the course that I'll be racing on - re:hills - and train accordingly. I got complacent with bike training because I have been focusing on my running for the recent 10-miler I did in early May. Unfortunately, that totally screwed me over in this race.
Transition 2
  • 02m 5s

I was so frikin spent after those hills.... I was wondering how I was going to finish the run! I walked from the rack to the exit.... running was not an option.
What would you do differently?:

Logistics were smooth. Again, move faster.
  • 39m 22s
  • 3.1 miles
  • 12m 42s  min/mile

My legs were shot after the bike ride. I walked for the first ~50 yards, then tried to get into a 'shuffle' run for the first mile. Once I hit the forest, I got a good rhythm for a jog. not at ALL at my max speed. At the halfway-point turnaround, I ended up run-walking the rest of the course.
What would you do differently?:

This was CERTAINLY not my best run - but I know you're not supposed to hit a personal best on the run, or you didnt leave it all on the bike course. I definitely left TOO MUCH on the bike course! Learning experience for me!!
Oh, I coulda used some more water on the course, but I realize it's only a 5K..... but I needed more water!
Post race
Warm down:

I walked laps around the trans area, and finally filled up my water bottles to down a few 'gallons' of water. Grabbed some bananas, then eventually headed to my car and had a recovery drink.

What limited your ability to perform faster:

I wasn't prepared for the hills on the bike course. That reverberated thru the run.

Event comments:

This was a well-organized race. I'd definitely do it again, for the reason that it was a well-thought-out course. The race director really did a great job of communicating to participants, before the race via email as well as at the end during the awards ceremony. As a new particpant, I was impressed at his passion (which was contagious) for the organization - that he is part of- that benefitted from this race. (The myelin project)

There were drink stations at the entrance/exit to the trans area, so I grabbed a drink after the swim and at the beginning of the run. Plus there was an icy cold bottle of water handed to me at the end of the run. I just think I need more water than the average person durnig a run.

Oh, and the participant tech shirts are really nice!

This was a great event for a great cause. I learned a lot - I respect the course as a great challenge - and I had fun (in an 'I want to cry if I ever see another hill' sort of way) ;)

Last updated: 2008-03-26 12:00 AM
00:17:35 | 500 yards | 03m 31s / 100yards
Age Group: 0/14
Overall: 0/
Performance: Average
Suit: full-length long sleeve 2XU
Course: Trangular course in a lake.
Start type: Run Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Below average Drafting:
Waves: Navigation: Good
Rounding: Average
Time: 03:37
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:58:20 | 14.8 miles | 15.22 mile/hr
Age Group: 0/14
Overall: 0/
Performance: Average
Wind: Some
Course: Started with a tough hill at mile one - which I was expecting (along with the one at mile 10). Especially since I was mostly still out of breath from the swim! However there were also rolling hills throughout the course.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:05
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Bad
Racking bike Average
Shoe and helmet removal Good
00:39:22 | 03.1 miles | 12m 42s  min/mile
Age Group: 0/14
Overall: 0/
Performance: Bad
Course: Really nice run course, out of the park and onto a flat 'rails to trails' path. It was in the forest, and therefore completely shaded on the rails path. The exit/entrance to the park had some rolling hills. small ones (comparably)
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 1
Physical exertion [1-5] 1
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Good
Race evaluation [1-5] 2