Tri for Real Olympic Distance #2 - TriathlonOlympic


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Rancho Seco, California
United States
Total Body Fitness
75F / 24C
Sunny
 		Total Time = 2h 48m 23s
Overall Rank = 132/236
Age Group = 35-39
Age Group Rank = 18/25
Pre-race routine:

Normal routine. I got around 6 hours of sleep. Woke up had coffee and an english muffin with an egg and cheese. packed the car up and drove out to the race site. I arrived there and registered with an hour and 45 minutes before the race.
Event warmup:

I did a 10 minute run warmup. Then a 10 minute bike warmup. I ate a 100 cal portion of a clif bar with 45 to go. Hit the bathroom, then put on the wet suit and headed down to the swim start. I did an 8 minute warmup swim. The warmups were more difficult today than normal.

Overall data:
AHR 157
Max HR 173
zones:
1 00:02
2 00:00
3 37:36
4 02:09:07
5 01:20
Swim
  • 25m 14s
  • 1500 meters
  • 01m 41s / 100 meters
Comments:

My swim was sub par. I didn't train for this as much as normal, with my vacation taking a way time I had access to a pool
What would you do differently?:

Better approach to training.
Transition 1
  • 02m 21s
Comments:

I still didn't put the shoes on the pedals and run in socks. I will do this next time.
What would you do differently?:

I will have shoes staged on the bike. Remember to hit my stop watch for the transitions. I hit it late coming out of the water.
Bike
  • 1h 16m 46s
  • 23.9 miles
  • 18.68 mile/hr
Comments:

This was a pretty good ride, I pushed it on the hills and got aero on downhills. This worked well, but I started to fade in the last 5 miles.
What would you do differently?:

Work on endurance to avoid the fade. Work on hills to bring my strength up.
Transition 2
  • 00m 36s
Comments:

This was a good transition for me.
What would you do differently?:

Not sure I could do this any differently.
Run
  • 1h 06m 7s
  • 6.21 miles
  • 10m 39s  min/mile
Comments:

I put too much water on my head and was splashed with too much. My shoes got wet and my feet started to hurt.
What would you do differently?:

Less water on me. More endurance training.
Post race
Warm down:

I had endurox r4 within 15 minutes of finishing. Stretched and stood around. I probably should have moved around and maybe soaked in the lake.

What limited your ability to perform faster:

endurance training, and my limited training time this month due to my vacation.

Event comments:

I really like TBF races. The people are great and high energy. It's a fun group to race with.




Last updated: 2008-05-27 12:00 AM
Swimming
00:25:14 | 1500 meters | 01m 41s / 100meters
Age Group: 10/25
Overall: 88/236
Performance: Below average
Max HR 172 AHR 141
Suit: QR Full wetsuit
Course: The TFR swim course. It was calm and warm.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Below average
Breathing: Average Drafting: Average
Waves: Below average Navigation: Good
Rounding: Good
T1
Time: 02:21
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:16:46 | 23.9 miles | 18.68 mile/hr
Age Group: 16/25
Overall: 101/236
Performance: Good
speed avg 18.7, max 27.5 cadence avg 83, max 108 HR avg 157, max 166
Wind: Little
Course: The course was hotter than usual. The first half of the out and back course is pretty rough, the the pavement smooths out. The end half of the return trip was really difficult partly because of the bumpy ride
Road: Rough Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:36
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:06:07 | 06.21 miles | 10m 39s  min/mile
Age Group: 22/25
Overall: 158/236
Performance: Below average
8:59,19:03,11:31,10:59,12:35. I didn't hit the watch on mile two. This is where my lack of endurance training really shows. I need to bring my endurance up. I started to fade at mile 3 again. 3:07
Course: Hot and dusty. The TFR run course. http://www.mapmyrun.com/run/united-states/ca/herald/28075448 The winding single track on the last of the course was difficult again.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 2
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: Average
Race evaluation [1-5] 4