Racing for Recovery Triathlon - Sprint - TriathlonSprint


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Monroe, Michigan
United States
3D
65F / 18C
Overcast
Total Time = 1h 26m 48s
Overall Rank = 10/110
Age Group = 40-44
Age Group Rank = 4/13
Pre-race routine:

Woke up before the alarm went off and had oatmeal, banana, cottage cheese with blueberries. I knew being in the sprint that it was going to be awhile before my wave went off since it's the last to go.

Ate a Clif Bar before heading down to the beach, and a Hammer Gel and water 5 minutes before the start.
Event warmup:

Did a little bit of jogging, trying out my Zoot shoes, Kayanos, and Nimbus. With the thunderstorms that rolled through things were delayed so I spent sometime relaxing in the truck. Hit the lake before the start for a good swim practice and to see how the waves were going to be.
Swim
  • 22m 7s
  • 1000 meters
  • 02m 13s / 100 meters
Comments:

With the new way they started the waves as a wade start instead of the beach start they used to use, I just swam out into the Lake further and avoided all contact until the turnaround buoy. I was just trying to work on the same stroke I want to use for the IM distance, but breathing to the right was tough with the waves and chop. I managed to keep the stroke long and smooth. After the turnaround I was running into a few different color swim caps and some folks were getting pushed around by the waves or just inexperienced in swimming in choppy water so I did have to watch where I was going. Waves made sighting buoys tough at times. I never did get on anyone's feet or hip, with the waves I'm not sure it would've made much of a difference.
What would you do differently?:

Nothing, everything seem to go real well considering the choppy waters. I wanted to be close to 18 minutes here but that didn't happen. Not sure if the course was long or if winds off the lake created a current that slowed everyone down as there were just a few sub 2 min/100 meter times.
Transition 1
  • 02m 23s
Comments:

Long run from beach to the T1, I stopped in the playground which had a nice soft surface and slipped out of my wetsuit. Took time to remove watch and put the Garmin on which added a little chunk of time. Had the best rack position possible for the sprint and for the first time got the end spot. I really wish 3D would have assigned rack spots. Get with the times 3D.
What would you do differently?:

T1 time was long for me, but that included some extra run time due to the distance. Need to figure out how to get the quick strap for the Garmin on, didn't have time on Saturday due to working OT.
Bike
  • 34m
  • 12 miles
  • 21.18 mile/hr
Comments:

I wanted to break 21 mph on the bike and did that, after mounting and getting onto the park road I put it in the big ring and left it. First ride ever that I wasn't passed by anyone. I was shocked by how many folks had flat tires bet mile 3 and 5 area. With the amount of turns in this course I wish they would've swept the corners of debris the morning of the race as there was some rocks that made slowing down a must especially with the wet pavement. I was also surprised by the amount of riders that were riding down the road like they were out there all on there own on a quiet country road, taking up the entire lane by swerving for nothing. Seemed like I had to yell on your right way to many times from space cadets that were moving all around the lane of an open bike course.

Had a normal bottle of Infinit (IM dist formula) on the bike and drank most of it during the ride.
What would you do differently?:

Nothing. I had a good ride!
Transition 2
  • 00m 43s
Comments:

Even with having to dig through my bag to find my running hat I still had a decent time here.
Run
  • 27m 37s
  • 3.7 miles
  • 07m 28s  min/mile
Comments:

After pushing the bike leg I was interested to see how the stems would respond and everything went real well. The first two miles were kept at a nice steady pace around 7:45 then I started pushing for a strong finish. I was passed by 2 or 3 guys right in the beginning with one in my AG, but he was motoring and is a strong triathlete, so just knowing I was in front of him up until this point was kinda of nice. Didn't bother slowing down for any liquids and just ran.
What would you do differently?:

Nothing, this was a great run for me. I wanted to be sub 8/miles and easily did it and had a PR for pace in any previous tri run.

I ended up 4th in my AG, but only 47 seconds behind the guy that has won the AG here the last two years. In 2007 I was somewhere bet 8 and 10 minutes behind him. There were a couple of other fast dudes here this year as well, the guy that took 1st overall was in my AG.
Post race
Warm down:

Chatted with my lovely BT strappin crew and snacked a bit and took advantage of the quick sports massage.

Thanks to my beautiful wife Karen, daughter Lili, and TrishM!

What limited your ability to perform faster:

Nothing, I wanted to hammer this race and think I did okay.

Now if things work out for next year I'll be back to break 20 min on the swim, 22 mph on the bike and take some more time off the run, sub 7 sounds impossible to me at this point, but we can always dream can't we.

Go big or go home!

Event comments:

I enjoy this race and it's for a good cause. I may make it an annual event to start out the tri season. Glad I stuck with the sprint so I could continue with my IM training uninjured.


Profile Album


Last updated: 2008-12-01 12:00 AM
Swimming
00:22:07 | 1000 meters | 02m 13s / 100meters
Age Group: 6/13
Overall: 25/110
Performance: Good
Suit: Blue Seventy Helix Full
Course: Course ran parallel to shore then a 250 meter section angle back to the swim out.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:23
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:34:00 | 12 miles | 21.18 mile/hr
Age Group: 4/13
Overall: 10/110
Performance: Good
Garmin read 12.29 miles for a 21.7 mph avg. Bike computer was over 12 miles too.
Wind: Some
Course: Roads were better then 2 years ago, with just the rough patch heading out (and the return) of the park for about 1/2 mile or so, for the sprint course.
Road: Smooth Wet Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 00:43
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
00:27:37 | 03.7 miles | 07m 28s  min/mile
Age Group: 8/13
Overall: 20/110
Performance: Good
Garmin Paces: first 7:45, second 7:48, third 7:14, finish 6:48
Course: Run around the lagoons of Sterling State Park, which is nice and shady but the breeze doesn't seem to move through this area which can make it kinda of warm.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5] 4