Kinetic Sprint, Race #4 - TriathlonSprint

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Spotsylvania, Virginia
United States
Set-Up, Inc
70F / 21C
Total Time = 1h 32m 36s
Overall Rank = 76/350
Age Group = 25 - 29
Age Group Rank = 7/43
Pre-race routine:

Get there in time... Leesburg Bakers Dozen MTB race the day before. Bed at 2am, wake at 6:15. Bags pre-packed cup of coffee and out the door.
Ate a banana and a cliff bar before the race.

Event warmup:

No good stretch or warm up prior to race start, mostly dazed...
  • 16m 55s
  • 750 meters
  • 02m 16s / 100 meters

This was horrible. I couldn't get comfortable until the second half of the swim and even then things weren't great. My breathing was bad and I'm guessing my heart rate was jacked up. Spent first half mostly swimming breast stroke. Swallowed a lot of water and had a difficult time getting used to swimming open water with others. At one point flipped onto back briefly to regain composure and catch my breath.
What would you do differently?:

Get a better warm up before hand so body is prepared to go. With this experience under my belt I should be better prepared for what a group swim will be like and be able to better navigate and work through the crowds. In training I used a three stroke breath count but once I finally settled in to the swim I had to breath every second on the same side. Maybe due to fatigue from day before, nerves or just general differences of pool swimming vs open water group swimming. We'll see.
Transition 1
  • 02m 15s

Muddy conditions led to a difficult clip in, had to reach down while cruising on bike multiple times to try and clear the cleat. Transition other wise was great. Top half of suit,cap/goggles off before reached bike, remainder of suit peeled right off. Shoes on, could have been slightly faster but weather conditions prevented good transition layout. Forgot to grab glasses and spare kit. Had helmet on aero bars and gu on elbow pad.
What would you do differently?:

Area layout. Not coered by jacket. Shoes out and open. Maybe w/ bad weather it would be better to have shoes clipped onto peddles already. Should practice this in case.

For level of transition prep for first tri this was a great transition.
  • 49m 46s
  • 18 miles
  • 21.70 mile/hr

Bike felt good. The legs were probably a bit tired from Saturday but they churned out some decent power. Kept a relatively high cadence so as to not crush myself too quickly and be unable to finish strong. Aero position felt great and I passed a number of riders throughout the ride. Fresher legs should produce a better result next. Intensity during the ride was excellent!
What would you do differently?:

Glasses and repair kit are important and I need to remember these in the future. Weight is not an issue to worry about here. 2/3rds to 3/4 of the way through had a slight bonk going up the final hill. Am hopeful I can avoid that in future outings.
Transition 2
  • 02m

Never thought to pull feet out before bike finish. Coasted to stop with both legs on one side and hopped off an ran smoothly into transition area. Shoes on was fine but tying laces with slightly numbed fingers was very difficult. Watched another guy come in after and leave before while I was tying my shoes.
What would you do differently?:

Unsnap helmet before reaching rack location. Already have bike shoes removed. New lacing system for running shoes is very important for time savings. May also consider a gu before transition during final bit of bike for good measure but not too important.
  • 21m 42s
  • 3.11 miles
  • 06m 59s  min/mile

Run started well for the first 100 yds or so, then the hill zapped my emotional energy a lot. Struggled in recovering from that. Would see guys coming up behind and try to convince self to hold them off and pick up my cadence but the legs wouldn't quite respond. General fatigue a big factor but there was there; more issues probably with mental fatigue here then physical. Pace was faster then I would have imagined but certainly far from what I am capable of.
What would you do differently?:

More rest the day the before!
Post race
Warm down:

Huh? Bend over and catch my balance for a bit. Pasta and a pee.

What limited your ability to perform faster:

Fatigue from previous days' activities. Mental and physical. Preparedness for a group open water swim.

Event comments:

Best tri I've ever done... 1st tri also but well run. No issues aside from rain.

Last updated: 2008-04-22 12:00 AM
00:16:55 | 750 meters | 02m 16s / 100meters
Age Group: 23/43
Overall: 187/350
Performance: Bad
Suit: Nineteen - Bonzai rental
Course: Triangle course. Out over and back, bouy marked.
Start type: Wade Plus:
Water temp: 65F / 18C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Bad Drafting: Bad
Waves: Navigation: Average
Rounding: Average
Time: 02:15
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:49:46 | 18 miles | 21.70 mile/hr
Age Group: 4/43
Overall: 57/350
Performance: Good
Wind: None
Course: Nice rolling course out of park around a loop and back. Very nice course with a couple of climbs that were a little tough to take. Zonked out a bit on the last one before turning it back on for the final couple of miles.
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
00:21:42 | 03.11 miles | 06m 59s  min/mile
Age Group: 8/43
Overall: 72/350
Performance: Below average
Course: Inside park loop, started with a terrible short uphill section then more or less flat/false flat until finishing section on a slightly steep decline.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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:
Race evaluation [1-5] 5