Crystal River Triathlon Series - Sprint #3 - TriathlonSprint


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Crystal River, Florida
United States
DRC Sports
 		Total Time = 1h 24m 53s
Overall Rank = 104/217
Age Group = 30-34
Age Group Rank = 6/6
Pre-race routine:

Got there before the rush. Had a bagel about 4:15am, half banana at about 6:30 and a GU at 7:10. This worked well except the GU tasted terrible.
Event warmup:

Jogged a little and stretched.
Swim
  • 06m 32s
  • 440 yards
  • 01m 29s / 100 yards
Comments:

Swim went as I hoped. Did not have to stop due to being tired our out of control. Started in front to the outside. A little rough with others in the beginning but ok. Glad I was not near the bouy, it was a madhouse of bodies up under it. Went a little off course toward the 2nd bouy and that probably cost me 15 seconds.
What would you do differently?:

Stay on course and swim a little harder. My swim is much better now but I really needed this for confidence.
Transition 1
  • 01m 4s
Comments:

Put one sock on upside down. That cost 5-10 seconds. Other than that, i just need to get a little faster.
What would you do differently?:

Not much
Bike
  • 45m 50s
  • 15 miles
  • 19.64 mile/hr
Comments:

This is the best bike split I have ever had on a time trial by more than 1mph for average. I had hoped to average about 18mph and ended up at 19.6. I was very pleased but a little worried that I would not leave enough energy for the run.

Felt sick to stomach for about 1st 1/3. Took 1/2 GU at about 30 minutes.
Transition 2
  • 01m
Comments:

Had to take a few extra seconds to put the ITB wrap on. Not too bad.
What would you do differently?:

Nothing
Run
  • 30m 27s
  • 3 miles
  • 10m 09s  min/mile
Comments:

Had not run in 3 week due to ITB. Not sure what it would feel like. Was committed to not hurting it further. If pain got too much, I would walk. Pain never got beyond a 3 out of 10. The off-camber was terrible. I had calf cramps for about 1/2 mile. Had to stop once and stretch them. I thought the pace was real slow but did about a 9:20 the 1st mile. Probably a little too fast since I faded.
What would you do differently?:

Not have ITB issues but it really did not slow me much but the lack of training for 3 weeks was the most limiting factor.
Post race
What limited your ability to perform faster:

No run training for 3 weeks and ITB issues.

Event comments:

Nice small race that was done well in a good location. Don't like the off camber on the run though.




Last updated: 2008-07-22 12:00 AM
Swimming
00:06:32 | 440 yards | 01m 29s / 100yards
Age Group: 0/6
Overall: 83/217
Performance: Average
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:04
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
00:45:50 | 15 miles | 19.64 mile/hr
Age Group: 0/6
Overall: 86/217
Performance: Good
Wind: Some
Course: Mostly flat. A little head wind on the way out but tail wind on the way back.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:00
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Below average
Shoe and helmet removal Average
Running
00:30:27 | 03 miles | 10m 09s  min/mile
Age Group: 0/6
Overall: 141/217
Performance: Average
Course: Out and back. Very off camber. Not good for ITB.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 4