Tower Triathlon - TriathlonSprint

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Niles, Illinois
United States
Leaning Tower YMCA
50F / 10C
Total Time = 1h 06m 33s
Overall Rank = 50/245
Age Group = 19-24
Age Group Rank = 4/14
Pre-race routine:

As a preface, this is the race I did as my first race two years ago today. I did that race on a mountain bike, and just a few months after semi-serious training. Last year I started the season with this same race, and saw a dramatic improvement mostly because of my road bike. The goal was to improve considerably over last years time of 1:11

Up at 6:30 since my wave start was at 8:34. Had two pieces of toast and some coffee. Loaded up the car and drove the 30 minutes to Niles.
At the race sight, I took everything into transition area and took out the necessities. Towel, biking shoes, running shoes, socks, etc. Grabbed my goggles and swim cap and headed to the pool. Everything was set up.
Event warmup:

Jumped into the shallow area where there was about 15M to warm-up back and forth. Did a few one arm drills and a few fast lengths. I was ready to go.

Counted for the guy one wave ahead of me, jumped in the pool after that wave was done and before I knew it was go time.
  • 08m 2s
  • 400 meters
  • 02m 01s / 100 meters

Swam well. Here's the thing, I half think that my counter was wrong and I swam an extra lap. Looking at my time, it doesn't match my effort or my times from training. Lesson learned, don't trust the person who is in charge of counting your laps. I could be totally wrong. I still won my wave.

Not much else to mention. I pushed myself pretty hard, but I still had enough left in the tank. It's only 400M so it's over before you know it.
What would you do differently?:

Nothing. I paced myself pretty good. Maybe a little to hard for the first two laps but I didn't drill myself. Finished strong.
2008 results- 8:02
2007 results-8:37
2006 results- 9:10
Transition 1
  • 01m 52s

1:52 is ok. You have to run a few hundred feet around the building and into the t-area. I could have been a little quicker getting into my cycling shoes but I'm not going to lose sleep over it.
What would you do differently?:

Learn how to leave my shoes clipped in and jump into them? I probably am not coordinated enough for that. It would be funny to watch me try though.
2008 results- 1:52
2007 results- 1:37
2006 results- 2:33
  • 30m 31s
  • 11.2 miles
  • 22.02 mile/hr

I improved and felt like I didn't drill myself to hit this pace. My first three loops were very comfortable, and my last two were semi-hard. The wind was heavy, so I tried to use it to my advantage. One half of the course was into the wind, the other half had the wind at the back. I feel like I did a good job using this to my advantage. Dropped into a lighter gear and upped the cadence when going into the wind. I only remember 1 person passing me, and I passed a bunch.
What would you do differently?:


2008 results- 30:31
2007 results- 33:38
2006 results- 44:17 * on mountain bike, thats why it was so slow (excuse)
Transition 2
  • 01m 11s

Last year I did :59 because I biked in my running shoes. Now that I have clipless pedals I knew I would be looking at a slower t2 time. 1:11 is still solid.

Did a good job finding my spot on the rack. Put the bike up, shoes off, run shoes on, grab gel and out we go. Almost turned my ankle as I took an odd step, but recovered and felt good. Down the chute and out to run a 5k.
What would you do differently?:


2008 results- 1:11
2007 results- 0:59
2006 results- 2:01 (What was I doing for this long?)
  • 24m 58s
  • 3.11 miles
  • 08m 02s  min/mile

I didn't know what to expect. I have to admit that when I normally run, I don't know how far I actually run. I set out to run x number of minutes, and I don't have an HRM that tracks distance. I run by RPE for the most part, although I do know certain distances of places I commonly run. This will change as I think it's pretty evident that having this data handy will help me run the 13.1 in August to the best of my ability.

As far as details of the race, I set off on the out and back at a pretty solid pace. I felt comfortable after a few minutes, and started to slowly pass people. Made the turn onto the main street and then could see the turn-around in my sights. Hit the turn-around and told myself it was time to get serious.

On the way back in I was pretty much on my own. When I got to be between .5-.8 mi away I picked up the pace considerably. Finished the last quarter mile in an all out sprint.

With that being said, this run was the highlight of my day. 24:58 beats my last two years by 90 seconds, and destroys the stand-alone 5k I ran this year. The best part is that I don't feel like I ran that hard. I'm ecstatic with this time.
What would you do differently?:

Nothing. This is the fastest 5k I've ever run. I want to build on this in my summer training for Steelhead.

2008 results- 24:58
2007 results- 26:37 (yes, same time as 2006)
2006 results- 26:37
Post race
Warm down:

Stretched, walked around, and then grabbed some food. The music was blasting and a bunch of people were around, and I was happy since I knew my time had improved.

What limited your ability to perform faster:

My training is focused on preparing for Steelhead, so I don't do much as far as speed is concerned. After Steelhead I need to make some decisions on if I want to go long or do the sprint/olympic distance focus. If I go the route of the shorter stuff, I'll definitely be able to up my race paces. If I go the longer route, I'll be more focused on finishing/improving.

At this point I still don't know what I would do. I like going fast, and i think I have some potential on the swim and bike, however the run still needs some work.

Event comments:

This is my third time, and I still think it's a solid race. A little lighter on volunteers this year, but they do a great job!

2008 Total Time-1:06:33
2007 Total Time-1:11:31
2006 Total Time-1:24:36

As you can see, I"ve improved a bunch of the three years I've done this race. I"m happy with how things have progressed, but I have a lot of work to do!

Last updated: 2008-05-18 12:00 AM
00:08:02 | 400 meters | 02m 01s / 100meters
Age Group: 0/14
Overall: 0/245
Performance: Good
Suit: tri-shorts only
Course: Indoor pool. 9 laps.
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Time: 01:52
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
00:30:31 | 11.2 miles | 22.02 mile/hr
Age Group: 0/14
Overall: 0/245
Performance: Good
Wind: Strong with gusts
Course: 5 laps around an industrial area.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:11
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
00:24:58 | 03.11 miles | 08m 02s  min/mile
Age Group: 0/14
Overall: 0/245
Performance: Good
Course: Out and back through the same industrial area as the bike. Out portion was into the wind.
Keeping cool Good Drinking Just right
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? No
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Below average
Race evaluation [1-5] 4