Graniteman Triathlon - TriathlonSprint


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rockville, Minnesota
United States
Sunny
Total Time = 1h 21m 2s
Overall Rank = 60/310
Age Group = 30-39
Age Group Rank = 12/53
Pre-race routine:

up at 4am for the 175 mile drive!
Cliff Bar and a small bowl of Kashi Cinnamon Squares w/ skim milk
Got to transition setup. Setup in the middle of the 30-39M rack
Steph helped me with garbage disposal and by just being there
Did final air of tires and the damn closure pin broke off! Luckily had a second spare in the car 'just in case'.
12-16 oz water 30 minutes before event

Event warmup:

Maybe 1/2 mile spin on the bike and got gears setup.
Probably a 200M out and back warmup, (which I need to do more often).
Swim
  • 10m 54s
  • 581 yards
  • 01m 53s / 100 yards
Comments:

Felt good. First event with the sleeveless wetsuit. MUCH prefer to the too tight full sleeve used previously.
Was pretty much in the clear, as I swam next to the swim line the whole way, noone else seemed to this, not sure why ... came up on slower swimmers from previous heats and had to navigate around, but no 'battling for position' issues. Went easy on way out and started to push it on the way back in.
What would you do differently?:

Figure out who the faster swimmers on and try to stay on their heels.
Transition 1
  • 00m 50s
Comments:

Fast enough for me.
No socks, which is the only way to go from now on (assuming Oly and Sprint).

What would you do differently?:

Didn't have the shoes rubber banded, completely forgot bands ... was 'almost an issue' at first.
Bike
  • 43m 25s
  • 15 miles
  • 20.73 mile/hr
Comments:

HR high to start, around 165-168 for first three miles. Pulled back a little to not burn out. Then HR began to drop too much. Had trouble figuring out the right 'output' to be in.
Passed by a couple riders at first, then played cat-n-mouse with a roadie and one of those freaky lookin 'SofRide' bikes. Held off on the flats ok, but got hurt on the hills, as they would catch up and pass. They left me around mile 12 ... I then started to get passed by some of the guys from the heat after me, who were just flying.
Decided to hold off on trying to keep up with the other guys, as I wanted to not be dead for my weak-spot 'the run'.

Came into transition area with my feet out of shoes and pedaling backwards. Moving dismount.

What would you do differently?:

Get out of Fargo and do more Hill work, as usual...

Was I losing tire pressure during the race? When I got home three hours later, the rear tire was completely flat (bike was in the hatch back with wheels taken off and riding in the hatchback also). Tube I used was a flat repaired tube, since it was the only 'extra' tube I had ... poor decision I guess ... live and learn!
Transition 2
  • 00m 38s
Comments:

Can't complain ... how much faster can I be? This included taking the Garmin off the bike and trying to get the wrist band on.

What would you do differently?:

Took a second just outside of the transition to get the wristband on ... have to figure out a better way to get my 'GPS crutch' on.
Run
  • 25m 18s
  • 3.1 miles
  • 08m 10s  min/mile
Comments:

(GPS says 3.20 miles. Was the course a little bit long? If so, I was closer to 8min/mile, which is BY FAR a PR for me in a tri 5k)

First 3/4 mile seemed easy. 8:10/mile

Started to get heavy legs in second mile. Was concerned about getting stomach trouble, like I usually do. Might have held back some. Started to open up the stride during the decline, which was nice. 8:11/mile

Stopped for 5 seconds to get two sips of water at turn around. Realized my stomach was as good as it has ever felt on a triathlon run. Focused on form and steadiness. Decided I wasn't going to get passed by anyone in my AG from mile 2 on. 7:43/mile

Gave it everything the last 200 yards, as I thought someone behind me was about to catch me, ended up being a different AG. Held him/them off though.

Had the pukey feeling at the finish ... but thankfully no-go.
Steph came over to grab me after I made it back to my feet.
What would you do differently?:

Heart rate results look a little low ... 155 / 156 / 162 / 167(last .2 miles). I should have been able to push it harder on mile one and mile two, according to HR data. I should be in the low 160's to start with, I think. 162 - 167 is my normal fast training range, so need to get more confidence earlier in the run.
Post race
Warm down:

basically walked around, did some calf and hamstring stretching. Stretched out legs pretty well while waiting for awards.

What limited your ability to perform faster:

About as well as I could have done, I think. If I would have pushed it harder on the bike, not sure I could have had a PR run.

Event comments:

The best.
I am sure the sunny skies and good temp helped my opinion ... I think it stayed under 80 the whole morning through noon?
Awards were good and fun. LOTS and LOTS of giveaways.
Good lake for swim, nice cycle course with turns (only one sorta dangerous looking asphalt missing curb), good run and great finish line area.

The BEST event I have been to so far!




Last updated: 2008-04-13 12:00 AM
Swimming
00:10:54 | 581 yards | 01m 53s / 100yards
Age Group: 15/53
Overall: 68/310
Performance: Good
Suit: Blue Seventy Reaction sleeveless
Course: dog-let right curve, swim line to the right
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Average
T1
Time: 00:50
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:43:25 | 15 miles | 20.73 mile/hr
Age Group: 13/53
Overall: 53/310
Performance: Average
153 AVG 171 MAX
Wind: Strong
Course: Loop with mostly rollers.
Road: Smooth Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:38
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:25:18 | 03.1 miles | 08m 10s  min/mile
Age Group: 22/53
Overall: 115/310
Performance: Good
158 AVG 171 MAX
Course: gradual, long decline and incline, out and back. Bit of a decline on out, incline on way back. Fairly sheltered. Asphalt top. Easy to see competitors.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 5