Shawnee Mission Triathlon - International Distance - TriathlonOlympic


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Shawnee, Kansas
United States
Johnson County Parks and Recreation Department
Sunny
 		Total Time = 2h 01m 43s
Overall Rank = 111/181
Age Group = M 40-44
Age Group Rank = 20/30
Pre-race routine:

Breakfast early (granola cereal), Sobe Adrenalize sugar free energy drink on the drive down and coffee once I got there. Ipod and light stretching.
Event warmup:

Stretching, short swim from Marina to beach where the start line was
Swim
  • 24m 42s
  • 1094 yards
  • 02m 16s / 100 yards
What would you do differently?:

Get better, swam fine for me, no wetsuit so was a little bummed, but did ok.
Transition 1
  • 03m 20s
Comments:

Body was wet, had a hell of a time getting my top on (it's fairly form fitting).
What would you do differently?:

Might consider a one piece or pay more attention putting on the top.
Bike
  • 50m 30s
  • 18 miles
  • 21.39 mile/hr
Comments:

Felt great on the bike, knew it was going to be the only place for me to make up any ground so just went for it. Goal was to have a respectable split, think I managed that.
What would you do differently?:

Not much, would like to get faster, but that should come with time and training.
Transition 2
  • 01m 36s
Comments:

Felt ok here, took a few extra seconds to drink from my jug of Accelerade, might not have needed that.
What would you do differently?:

Zip laces and skip the drink at T2
Run
  • 41m 35s
  • 4.5 miles
  • 09m 14s  min/mile
Comments:

Ok, this hurt, and I don't mean it was painful. Lost a lot of time here. Telling myself that between the bout of achilles tendonitis and the flare up of my herniated discs in the back last week, 9:15 isn't terrible. It's what I've been training at, when I've been able to run.
What would you do differently?:

Freaking get back into shape. Once upon a time I could run 6 minute miles...would like to just get back to 8 this year.
Post race
Warm down:

water, banana, walked, stretched calf.

What limited your ability to perform faster:

Serious issues with running, hopefully worked through them and I'll be able to devote some real training time to that portion of the race. Need to keep pushing the OWS whenever I get a chance, and start adding volume to the swim workouts.

Event comments:

Great race, lots of volunteers and they were all upbeat and fun to be around. Nice pancake feed at the end too (I skipped it, but it was a nice touch.)




Last updated: 2008-06-23 12:00 AM
Swimming
00:24:42 | 1094 yards | 02m 16s / 100yards
Age Group: 19/30
Overall: 139/181
Performance: Average
Suit: None
Course: Sort of a chopped off rectangle, leg out was longest, short leg over, then medium leg to transition area.
Start type: Wade Plus:
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Good Navigation: Average
Rounding: Average
T1
Time: 03:20
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
00:50:30 | 18 miles | 21.39 mile/hr
Age Group: 8/30
Overall: 29/181
Performance: Good
Wind: Little
Course: Fairly technical, lots of ups and downs and very little flat road. 4 loops around the park.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:36
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
00:41:35 | 04.5 miles | 09m 14s  min/mile
Age Group: 27/30
Overall: 154/181
Performance: Below average
Course: Loop, moderately hilly but nothing terrible.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 5