Medical Lake Founders Day Sprint Triathlon - TriathlonSprint


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Medical Lake, Washington
United States
85F / 29C
Sunny
Total Time = 58m 52s
Overall Rank = 10/150
Age Group = M30-39
Age Group Rank = 3/84
Pre-race routine:

This race doesn't start until 1pm, so slept in until 7:30. Ate cold cereal w/ my daughter, then the whole family went into Medical Lake and watched the parade, etc. at 10am. It was 'hot' early today. Probably not the best thing to sit out in the sun all morning...
Ate a Clif bar and drank a Gatorade about an hour before race. Then drank water and had a gel just before getting in the lake.
Event warmup:

Swam 400 yds across the lake to the start line.
Swim
  • 05m 59s
  • 400 yards
  • 01m 30s / 100 yards
Comments:

Didn't have a lot of adrenaline going at the start of the race today, not sure why. Just pretty relaxed. Never got into a very good groove today and felt tired on the swim. Could have had something to do w/ a kids b-day party last night at a local pool. We swam & played until 10pm.....
My swim time was OK, just didn't feel that way.
What would you do differently?:

Not swim til 10pm the night before. ;)
Transition 1
  • 00m 58s
Comments:

Had a quicker transition this year than last and had my bike shoes already clipped into the pedals at T1 for the first time. Worked out well.
Someone had knocked my helmet and sunglasses onto the ground, so it took a few extra seconds to track that down.
My brother Stan (flyboy) was standing near my bike in T1 and encouraging me which was cool. He's doing IMCDA tommorrow!
What would you do differently?:

Nothing
Bike
  • 30m 25s
  • 12.2 miles
  • 24.07 mile/hr
Comments:

Felt strong on the bike. Disappointed by some local tri-club members riding in a pack/peloton. It made it hard to get around them briefly on the narrow roadway.
I love to blow the doors off of people that are drafting. It's also fun to blow by the people on high dollar tri bikes w/ discs and racing wheels! he, he
What would you do differently?:

Nothing.
Transition 2
  • 00m 49s
Comments:

Came in to t2 feeling great, until I pointed my toes to stick them in my shoe. Cramped hard just below the calf on both legs, although the left was way worse. Had to take some time to stretch the cramp before I could get my shoes on.
Stan was still there at the rack and I heard him yell that I'd had a killer bike. That's always good to hear!
What would you do differently?:

Take some endurolytes or something during the bike that will help me w/ my leg cramps.
Run
  • 20m 31s
  • 3 miles
  • 06m 50s  min/mile
Comments:

Took it pretty easy to start the run, cause I was worried about my legs cramping again. Started getting passed by some faster runners in the first mile. Settled into a pretty good pace by mile two and hung on to the end. My legs felt strong, but my lungs weren't up to pushing any harder today.
What would you do differently?:

Need to do more speed work for the run. Also, need to get some 'long' w/o's in to increase my endurance later in the race.

Post race
Warm down:

Ate some oranges, watermelon and drank water while chatting w/ friends and family. Ended up w/ bling for 3rd place AG.

What limited your ability to perform faster:

Details.......This was my 3rd tri, 3rd place AG, and I'm happy w/ it. It was a PR over the same race last year.

Good luck to Stan for IMCDA tommorrow!!

Event comments:

Good local race that always attracts top talent.




Last updated: 2008-04-10 12:00 AM
Swimming
00:05:59 | 400 yards | 01m 30s / 100yards
Age Group: 10/84
Overall: 15/150
Performance: Average
Suit: Xterra Vortex Pro2
Course: Point to point swim straight across the lake.
Start type: Deep Water Plus: Shot
Water temp: 62F / 17C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding:
T1
Time: 00:58
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:30:25 | 12.2 miles | 24.07 mile/hr
Age Group: 2/84
Overall: 4/150
Performance: Good
Wind: Some
Course: One loop, false flats w/ rollers.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:49
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Below average
Running
00:20:31 | 03 miles | 06m 50s  min/mile
Age Group: 0/84
Overall: 0/150
Performance: Average
Course: Rolling run around the lake on a paved trail.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3