Shawnee Mission Triathlon - International Distance - TriathlonLong Course


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Shawnee, Kansas
United States
Johnson County Parks and Recreation Department
70F / 21C
Sunny
 		Total Time = 1h 45m 32s
Overall Rank = 36/
Age Group = 35-39
Age Group Rank = 10/
Pre-race routine:

Packed car the night before, Kara and Riley came with me so we had to pack for them too. Had a bowl of Grapenuts and a banana, half a rasberry hammer gel. Rolled my bike through the muck in the parking lot and had to pull the wheels to clean out the brakes.
Event warmup:

easy ride to transition area, swim to beach
Swim
  • 19m 52s
  • 1094 yards
  • 01m 49s / 100 yards
Comments:

swam WAAAY too fast at the start, I was spent before the dock, mixed in the occasional breast stroke for a minute or so to recover then put my head down and swam smart. Me and another guy (166?) swam side by side, stroke for stroke and breath for breath for probably 800m, only ran into each other a few times. Really hard to pick out the finish with the sun. Felt great coming out of the water.
What would you do differently?:

Control my pace at the beginning, otherwise it went exactly as planned and practiced.
Transition 1
  • 01m 52s
Comments:

putting on socks and shoes is slow, but running with bike in SPD MTB shoes is fast. Almost forgot by camel pack.
What would you do differently?:

practive this once in awhile
Bike
  • 50m 50s
  • 18 miles
  • 21.25 mile/hr
Comments:

Nice bike leg, halfway through my 2nd lap a group of 4 or so riders and pace motorcycle passed me (their 3rd lap, 5 min head start on the swim), they put 20 yards on me on the flat section then I caught and passed them on the dam hill, continued this for a lap and a half. I don't believe they were the leaders, I'm not going to add 2 mph for 7 miles with no perceived effort change but the motorcycle confused me, maybe he was watching for drafting. Anyway, no doubt tri bikes are fast on the flats but I had no problem taking them on the climbs.
What would you do differently?:

Nothing, my fastest 4 laps around SMP, the swim set this up perfectly.
Transition 2
  • 01m 1s
Comments:

Got the camel pack off running to my spot, but kept fumbling with my shoelaces.
What would you do differently?:

I'm gonna get me some of those yankz laces
Run
  • 31m 59s
  • 4.5 miles
  • 07m 07s  min/mile
Comments:

legs felt great, I felt great, then huge side stitch straight out of T2, under control by the dam hill, then back a bit after the climb, gone for good by about mile 2. Ran a very controlled pace because of the side cramps, was feeling darn good by mile 3 then my quads started cramping. Finished strong, lots in the tank since I held back for the cramps. Despite the cramping, I had a blast on the run, I tried to thank every volunteer, and they were everywhere, cheering and handing out water. It rocked.
What would you do differently?:

More bricks and high intensity running.
Post race
Warm down:

banana, coke, and Chris Cakes sitting in the shade with Kara and Riley.

What limited your ability to perform faster:

cramping on the run and and overzealous start in the swim. Other than that, nothing, I thought I could put together a sub 1:50 if everything went well, and everything went better than well.

Event comments:

Great venue, perfect day, well organized, awesome volunteers, and a great race to boot.




Last updated: 2008-07-07 12:00 AM
Swimming
00:19:52 | 1094 yards | 01m 49s / 100yards
Age Group: 0/
Overall: 57/
Performance: Good
Suit: just my tri shorts
Course: lots of bouys, great course marking
Start type: Wade Plus:
Water temp: 80F / 27C Current:
200M Perf. Below average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Below average
T1
Time: 01:52
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:50:50 | 18 miles | 21.25 mile/hr
Age Group: 0/
Overall: 46/
Performance: Good
Wind: None
Course: 4 laps around the lake, hills early in the lap, long slight downhill at the end of the lap
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:01
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:31:59 | 04.5 miles | 07m 07s  min/mile
Age Group: 0/
Overall: 37/
Performance:
Course: partially around lake, up dam hill then on to streamway trails, mostly uphill last mile to finish
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Good
Race evaluation [1-5] 5