Lake Waramug Sprint Triathlon - TriathlonSprint


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New Preston, Connecticut
United States
70F / 21C
Overcast
 		Total Time = 1h 23m 46s
Overall Rank = 8/
Age Group = F4044
Age Group Rank = 3/18
Pre-race routine:

Left work early, drove up via the house to p/u Bob. Tried to sip Nuun throughout the day. Light lunch. Took a gel 45 mins prior.
Event warmup:

25 mins prior went running out of the TA on the run course (actually thought you came in from the swim this way but would find that to be wrong), ran for ~10 mins - wanted to just warm up and also get familiar with where the run course went. Wetsuit on and swim warm-up - ~200yds with some pick-ups.
Swim
  • 15m 14s
  • 880 yards
  • 01m 44s / 100 yards
Comments:

68th on the swim, xth in the women. not bad. one of these days I just have to push harder on the swim and see if that helps or not.
What would you do differently?:

Maybe warm-up a tad more. Try to get on feet. Swim straight
Transition 1
  • 00m 48s
Comments:

This race gave a rack specially to each club (Bethel, Cycle Center and ?), I was the only woman from our club so I had the whole rack to myself as all the guys had cleared out - I'm sure that helped. This was possibly my best T1 - 26th overall. I actually did put my helmet and glasses on while trying to step out of the wetsuit. I didn;t do the straps up on my shoes til I was going down the hill about 2 mins in to the bike.
What would you do differently?:

Get my new bike shoes going - need to break them in first. They are tri shoes and I might be able to do the "shoes on the bike thing".
Bike
  • 42m 54s
  • 13.5 miles
  • 18.88 mile/hr
Comments:

Man, I used to be such a fast biker (15 yrs ago!). Mind you I have not biked much and hope that my intervals and a longer ride once/week will help as I could gain 2-4 mins if I can get the bike going again. This is an amazingly beautiful course - you ride the 7 miles around the lake at lake's edge, the hill is a b***h but it's still beautiful.
What would you do differently?:

Train. Train hills.
Transition 2
  • 00m 29s
Comments:

I still can't get the bike right into the trough style racks. This was a great T2 for me, I seem to have settled at about :30 since going sockless and doing feet on top of shoes on the way in.
Run
  • 24m 21s
  • 3.1 miles
  • 07m 51s  min/mile
Comments:

I think the cramp came from hammering on the bike. I was in the aerobars a lot more than normal and that (plus the hill!) could have contributed.
What would you do differently?:

Ride hard more in the aerobars in training. Maybe when I get into longer intervals I can do it.
Post race
Warm down:

Knackered. Walked a little, drank water. Walked over to the car to get changed which was a good walk and then came back to the Bethel Cycle tent for BBQ, eats and beer!

What limited your ability to perform faster:

General amount of bike training limited the bike as I am not riding long or hilly. Cramp limited run as I was afraid to push too hard in case it cropped up again - didn't want to have to walk. Very pleased with T times.

Event comments:

This is a great venue (privately-owned camp) which has a lot of potential to grow this event. Course is possibly the most scenic where you ride right at lake's edge and run on trails and across lawns. The hill makes it hard but also fair - it's not an undoable course.
Fastest swim: M:10:44, W:12:42
Fastest T1: M: :30, W: 48 (me!)
Fastest bike: M: 33:52, W:38:33
Fastest T2: M: :19, W: :27
Fastest run: M: 18:20, W: 22:13




Last updated: 2008-06-10 12:00 AM
Swimming
00:15:14 | 880 yards | 01m 44s / 100yards
Age Group: 0/18
Overall: 0/
Performance: Good
Right before the start I heard someone talking about "swimming along here" which made me think that where I thought the swim finished was not right, so I went and asked the RD and sure enough I would have climbed out after 3 of the 4 sides! Good that I checked. Was in 2nd wave (women and relays) there was no jostling - nice. I didn't nav so well initially - kept drifting left but seemed to straighten out. 3rd leg sun was in the eyes, couldn't see a thing. managed to swim through the guys from the wave ahead pretty well.
Suit: john
Course: square, swum anticlockwise (all L turns), water was very dark cedar brown, no viz.
Start type: Wade Plus:
Water temp: 72F / 22C Current:
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding: Good
T1
Time: 00:48
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:42:54 | 13.5 miles | 18.88 mile/hr
Age Group: 0/18
Overall: 76/
Performance:
I was unfamiliar with the downhill and people were going alittle nutyy - not observing the center line. I hit 40 mph. You could then crank in the 52x12 (about the only time I ever have) off the base of the hill over to the lake. The lake loop is flat so there is a tendency to go hard - perhaps a little too hard for me - but hey. Passed a few women and a few folk and was passed by a few guys - not many - feel like I had a better ride than in the past - maybe the fitness is coming as I have some progress to make on the bike.
Wind:
Course: Starts out flat for a few 100 yds but then plummets downhill for 2 miles, loops around Lake Waramaug on the inside lane (clockwise) and then climbs back up the 2 miles back to the camp/race site. It's a hard course but it's beautifully scenic and it's fair. There is a short kicker (Strawberry Ridge) before the hill on Curtiss/Mtn Lakes begins which had people cursing as you are worked from the lake. The actual large hill was easier than this part.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks:
T2
Time: 00:29
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
00:24:21 | 03.1 miles | 07m 51s  min/mile
Age Group: 0/18
Overall: 71/
Performance: Good
Great T2 - I had passed a gal that was ahead of me on teh bike in T2 - and was ready to haul but about 100 yds in I got a wicked cramp in my R calf. Immediately she passed me back as I walked a little. I was getting pissed that I might not be able to run as that is currently my strongest leg. I took it easy around the meadow to try and not reaggravate the cramp while trying to keep the gal in my sights. Went through 1 mile in 8:04 which is slow for me - would normally be nearer 7:30, mile 2 was downhill which helped and I had caught the gal by the turnaround at mile 2 (7:02), then she pulled away again on the uphill and I never did catch her. My 3rd mile with the uphill was 8:02. Disappointed but managed teh cramp sitch well so that it didn't recur.
Course: Greta course. It wound it's way around the camp grounds - uphill slightly to a loop around a meadow then sharp uphill on a fire break and then plunged down into the woods before turning and coming back up. Then out across the flat lawn area of hte camp before going downhill on the road (same as bike but not as far) and turning around at the junction of Mtn Lakes and ?. Running the climb didn't seem as bad as riding it.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5] 4