Virginia Run Sprint Triathlon - TriathlonSprint

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Centreville, Virginia
United States
Fins Wheels Feet Racing
47F / 8C
Total Time = 1h 15m 13s
Overall Rank = 108/367
Age Group = 25-29
Age Group Rank = 6/14
Pre-race routine:

This was my first triathlon, and I didn't get to put in the amount of training time I would have liked to. Even worse, I played a 90 minute soccer game the night before that finished 7 hours before transition opened... By the time I got home, got my equipment laid out, and showered, I needed to be up in 4 hours. Of course, I then proceeded to stare at the ceiling for the next 2 hours, partly in anticipation of the tri, partly because I was still pumped from the soccer game.

I woke up at 4:45, feeling surprisingly good for 90 minutes of sleep, grabbed my stuff, and was at the transition by 5:30.
Event warmup:

Given that it was 45 degrees, I stood around in my warmups until I was almost ready to get in the pool. I watched a lot of people shivering on the deck, and was glad I had a sweatsuit and a warm hat. Chatted with my wife and a good buddy who was supposed to do the tri with me, but had to catch a flight for work before it was over. It was great having him come out for the start of the race and give me a little last minute coaching.
  • 05m 8s
  • 273 yards
  • 01m 50s / 100 yards

I was seeded 278th out of 500 or so entrants. That wound up being way too far back. I wound up wading about half the race, and passed 8 or 9 swimmers in just 5 minutes of swimming (including a pack of 4 at one turns!). There's no way those people were swimming to their seeding estimates. I think next time I might be tempted to overseed myself just to avoid the holdup.
What would you do differently?:

I made two equipment changes the day before the race. I bought new goggles, as the old ones leaked a little, and a new nose closer thingie. I've never been able to swim without one of those, and had done all my training with my nostrils clamped shut.

The new one came off halfway through the first lap, and wouldn't stay on. After three attempts, I threw it away in frustration. I then had a hard time keeping my head in the water, as every time my face went under, my nostrils and throat filled with water. This wasn't a huge issue as I spent so much time wading, but would have been had I had space to swim.

The goggles, on the other hand, worked great!
Transition 1
  • 02m 55s

I hadn't practiced transition, but it was really pretty simple. The only slight hiccup was my helmet buckle was twisted into the adjustment mechanism at the back, which probably lost me 20 seconds or so. I had everything well laid out.

However, I almost forgot and rode my bike out of the transition. I realized it as I started to mount, so dismounted and jogged it out. This cost me a bit of time.
What would you do differently?:

If I had swam with my shirt on, that could have saved me some time... Running on asphalt/gravel hurt my feet a little, but it seems like running in flipflops would slow me down...

Would be curious to try the shoes clipped into pedals thing...

  • 38m 17s
  • 12.4 miles
  • 19.43 mile/hr

I knew the bike would be my best event, and it was. I was riding without aerobars, so spent most of my time in the drops. I must have literally passed 100-150 people in my 38 minutes (it was two loops, so some people I passed on the second loop were just starting their first one).

I particularly noticed form in the corners. I don't think I touched the brakes at all until I got back to transition, and was amazed how many people slowed to 10mph in sharp curves while I was taking them at 22. I wouldn't have felt confident doing that on wet pavement, but since it was dry, I went all out.
What would you do differently?:

I bought new tires the day before, but never had time to put them on...

I'd be curious to see how much aero bars would improve my bike time. I also probably would have spent a little more energy, but was nervous about the run.

I also took two water bottles with me on the bike, which was way overkill. One would have been plenty for under 40 minutes.
Transition 2
  • 01m 13s

I was one of the first people back to my rack, so had free reign over spots to rack it. Also, I came flying towards the transition area, instead of slowing down 100 yards out. As long as I stopped and dismounted before I entered, this was ok, right?
What would you do differently?:

I wish I had thought to pull my feet out of my shoes before I hit the transition area.
  • 27m 39s
  • 3.11 miles
  • 08m 53s  min/mile

I was a cross country runner in high school, ran a 5:05 mile, and sub 6-minute miles in the 5k. So to run almost 9 minute miles in a race is disheartening. The reality, though, is that I put in virtually NO running training, and no bricks. My longest run in training was maybe 200 meters...

This almost ended badly, however, as my legs started to cramp badly at the beginning of the run, but then miraculously loosened up immediately. Because I play a lot of soccer, I'm used to sprinting over short distances, then catching my breath, and repeating for 90 minutes. So that's pretty much what I did for the run. I would run for a fifth of a mile, walk for a bit, then repeat. It worked for my first race, but I need to build stamina to get this time down, and improve overall. I would guess with a medium amount of training, I could drop five or six minutes off my time here.
What would you do differently?:

I sprinted out the last few hundred yards, and even though I felt like I was going to throw up at the end, I should have started a little earlier.

Training was key here, as I was way out of shape cardio and weight wise, and it caught up to me. Dropping 10 pounds and gaining some endurance will be my goal for my next tri.

Also should have practiced running in my tri shorts, just to get a feel for it versus soccer shorts.
Post race
Warm down:

Kissed my wife, posed for photographs, and soaked in the music and people. Absolutely loved the atmosphere and how supportive / exciting all the volunteers and participants were. I really was blown away by the people... Results were up VERY quickly, which was great to see.

What limited your ability to perform faster:

My general conditioning and limited tri-specific training and running. I bike a lot, but that definitely wasn't enough.

Event comments:

Again, really pleased with the volunteers and the atmosphere. EVERYONE seemed to "want" to be there, whether racing, volunteering, or coordinating. I hope my next one is run this well...

Last updated: 2008-05-11 12:00 AM
00:05:08 | 273 yards | 01m 50s / 100yards
Age Group: 8/14
Overall: 110/367
Performance: Average
Suit: Just Tri Shorts
Course: 250m snake pool swim
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Drafting:
Waves: Navigation:
Time: 02:55
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
00:38:17 | 12.4 miles | 19.43 mile/hr
Age Group: 3/14
Overall: 80/367
Performance: Good
Wind: None
Course: Relatively flat other than one hill on each loop
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
Time: 01:13
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:27:39 | 03.11 miles | 08m 53s  min/mile
Age Group: 10/14
Overall: 187/367
Performance: Below average
Course: long uphill going out, then long downhill coming back. Nothing too steep, just extended.
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
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