Red Hills Triathlon - TriathlonSprint


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Tallahasse, Florida
United States
Red Hills Triathlon
62F / 17C
Sunny
 		Total Time = 1h 24m 1s
Overall Rank = 42/245
Age Group = 35-39
Age Group Rank = 9/26
Pre-race routine:

Honey nut cheerios and gatorade. I only got about five hours sleep due to a crazy night. Not the way to spend the night before a race
Event warmup:

Had a one mile walk with bike to swim start. Loosened up and swam a few strokes.
Swim
  • 09m 26s
  • 580 yards
  • 01m 38s / 100 yards
Comments:

I felt surprisingly good. I kept trying to draft off people but couldn't find anyone at the right speed. I did a two count breathing pattern the whole time. I don't know if that is normal or not, but it's not how I train. I felt good the entire way and could have gone much faster. I tried hard to stay in control and not smoke myself.
What would you do differently?:

Find someone to draft off before starting the swim. I could definitely corner better too. Maybe dig a little harder.
Transition 1
  • 01m 38s
Comments:

I had to sit down to get my suit off. I didn't use any body glide.
What would you do differently?:

Use body-glide
Bike
  • 48m 28s
  • 16 miles
  • 19.81 mile/hr
Comments:

Sadly, it was better than expected. I really wanted to avg 20 mph, and almost did. The bike gives me some trouble so I was pretty happy today. I rode hard, but didn't smoke myself to the point of having a bad run.
What would you do differently?:

Train more...much more.
Transition 2
  • 01m 31s
Comments:

I put my socks on, but to try and "save" time I did a crap job tieing my shoes. They bugged me the whole run.
What would you do differently?:

Get speed laces and lace locks. No socks for sprints.
Run
  • 23m
  • 3.1 miles
  • 07m 25s  min/mile
Comments:

I felt good. I got passed once and passed a couple guys. I had no watch or HRM, which I kind of enjoyed. However, I was in the dark with respect to pace and RPE. I just had no idea. I probably could have run a little harder. I got out-kicked at the end by some 23 year old. I didn't want to pull anything and wussed out.
What would you do differently?:

More speed training. I ran 7:24s and have done virtually no speed training.
Post race
Warm down:

Rice, beans, and beer.

What limited your ability to perform faster:

Training volume.

Event comments:

Fun race. Will do again if we still live here.




Last updated: 2009-01-14 12:00 AM
Swimming
00:09:26 | 580 yards | 01m 38s / 100yards
Age Group: 5/26
Overall: 29/245
Performance: Good
No HRM
Suit: Orca Predator 2
Course: Easy wave start. I was in wave 3. Clockwise rectangle swim in Lake Hall.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Average
T1
Time: 01:38
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:48:28 | 16 miles | 19.81 mile/hr
Age Group: 10/26
Overall: 56/245
Performance: Average
No HRM
Wind: None
Course: Meridian to Bannerman to T'ville...hills
Road: Potholes Dry Cadence:
Turns: Below average Cornering: Below average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:31
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
Running
00:23:00 | 03.1 miles | 07m 25s  min/mile
Age Group: 8/26
Overall: 48/245
Performance: Good
No HRM
Course: 1/2 trails 1/2 roads...nice and cool
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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] 5