Old College Tri - TriathlonSprint

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Southlake, Texas
United States
Dallas Athletes
56F / 13C
Total Time = 1h 14m 8s
Overall Rank = 140/400
Age Group = 40-44
Age Group Rank = 13/28
Pre-race routine:

Breakfast of whole grain waffles with peanut butter and jelly.
Event warmup:

Dynamic warmups along with a few laps in the pool. Nothing much. Could probably benefit from more lower back and hip movements to warm them up.
  • 05m 31s
  • 300 meters
  • 01m 50s / 100 meters

This was a solid but not spectacular swim. My goals were to swim 5:30 and focus on my breathing and form. The last race, I gulped and gasped during the swim and performed poorly. This time, my form was consistent, as was my speed. I didn't start out too quickly and maintained a steady pace. I passed five people, which surprised me, and wasn't passed. While not spectacular, I'm very pleased with this solid swim.
What would you do differently?:

For this race, not a thing. I would like a faster swim time, but this race was about technique, not speed.
Transition 1
  • 02m 20s

Transition was fine. I'm sure I'll get more efficient in the future, but my time was basically the same as the last, so I'm happy. I took a shot of gel before getting on the bike this time for some extra fuel.
What would you do differently?:

  • 38m 38s
  • 12 miles
  • 18.64 mile/hr

This was the area where I thought I could improve the most, and I was right. The additional time spent on the bike with the Carrollton Cycling Club increased my confidence and pace. The shifting could use some more work, but I have no complaints. I've been riding this bike for just over three months now. I took an additional gel shot a couple miles before transition and finished my water bottle as I planned. My back did hurt but not as much as the last race. However, because I was pushing hard, my power levels declined as the race leg progressed. I must continue to work on this area because the bike rides will get longer as the season progresses. If I want to maintain top speeds, my back has to be strong. Overall, I'm very pleased with this ride.
What would you do differently?:

Maybe more back specific warm ups prior to the race, but there's not much I can do while I'm on the bike.
Transition 2
  • 01m 31s

Very smooth transition. No issues. Found that running on the my toes and not my heels made the run easier.
What would you do differently?:

  • 26m 9s
  • 3.1 miles
  • 08m 26s  min/mile

The course was made for turning a fast time, but my legs were shot from the bike ride. However, that was expected because I have not been running much due to the achilles issues. I had not run the week leading up to the race and had not practiced any bricks since my last race in March. That said, the achilles behaved and I had no calf issues, although both felt a little tight. I began the race deliberately slow, waiting for my running legs to come. They never came, but my pace was steady. No kick, but my pace was steady. I usually only take one drink during a 5K, this time I took two. I had a brief sloshy episode but it quickly passed. Overall, I'm happy with the time.
What would you do differently?:

Nothing other than only taking one drink during the race leg.
Post race
Warm down:

No warm-down. Drank fluid, ate pancakes, visited with friends, and cheered on my girlfriend.

What limited your ability to perform faster:

My sore back may have slightly limited my bike performance. I felt my power leave me over the last couple of miles of the bike leg. For the run, the issue with my achilles is clearly slowing me down. I've running decent times for the races but I know that I can go faster.

Event comments:

Another great race by the Dallas Sports University. And the weather was stunning and perfect. As with the St. Patrick's Day tri, I was beaten by the 11-year old girl from The Woodlands. Although, I'm closing the gap.

Last updated: 2008-03-26 12:00 AM
00:05:31 | 300 meters | 01m 50s / 100meters
Age Group: 0/28
Overall: 0/400
Performance: Good
Suit: Tri bottoms, no top
Course: Serpintine swim in the Southlake natatorium. Swimmers enter the water at five second intervals.
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Time: 02:20
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:38:38 | 12 miles | 18.64 mile/hr
Age Group: 0/28
Overall: 0/400
Performance: Good
Wind: Some
Course: Two-lap course on slightly rolling course. Couple of steep but shot hills and one surprising difficult hill that wasn't steep but long.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:31
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:26:09 | 03.1 miles | 08m 26s  min/mile
Age Group: 0/28
Overall: 0/400
Performance: Good
Course: Flat loop through a neighborhood. Made for fast times.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5