Iron Horse Super-Sprint - TriathlonMini Sprint


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North Platte, Nebraska
United States
Platte River Fitness Series
65F / 18C
Sunny
Total Time = 49m 18s
Overall Rank = 9/29
Age Group = 30-39
Age Group Rank = 2/2
Pre-race routine:

Got up at my normal workout time (5:38am). Dressed and out the door at 6am to travel to Cody Park with Jeff and Justin. Set up transition, aired up bike tire, got marked for the race. Much time to wait around since I was in the last heat of the day. Drank a grape G2 and lots of water. Was plenty hydrated by race time.
Event warmup:

Walked for 10 minutes on my own. Stretched and returned to pool deck. Used the time to get mentally prepared, and spent some time in prayer and meditation with the Lord. Nice routine that got me prepared.
Swim
  • 03m 43s
  • 200 meters
  • 01m 52s / 100 meters
Comments:

Was supposed to be the slowest swimmer in my heat, but beat a few out of the pool. When race results hit, I found out that only the relay folks were faster than me in the water. I had the fastest swim/T1 time in the Super-Sprint Competitive division!
What would you do differently?:

Can't think of much I could do better. Did review some video footage my son Daniel took for me. Breathing is a bit slow, and I need to have a longer reach before my hand enters the water.
Transition 1
  • 01m 24s
Comments:

Smooth transition except for putting on my right shoe. Couldn't keep my balance on my left foot, so had to kneel to get right shoe on all the way.
What would you do differently?:

Plan to kneel to put on shoes.
Bike
  • 23m 50s
  • 8 miles
  • 20.14 mile/hr
Comments:

Did well on the bike. (After reviewing final results, I had the 2nd fastest bike/T2 time in the Super-Sprint Competitive division!) Enjoyed encouraging other competitors along the way, especially with a bunch of people like me doing their first tri. A dead skunk was lying in the road right at our turn-around. Wish they would have moved it, but the smell was minimal. Caught some wind on the way back in.
What would you do differently?:

My shot blocks didn't work so well on my stomach. Got a side ache about 5 miles in. Had some grape G2 in my water bottle. Just too much sugar, and the blocks hit my stomach hard. Need to experiment a little more with my "nutrition."
Transition 2
  • 00m 30s
Comments:

Came in well on the bike. Several came in too fast ahead of me, and didn't want to do that. Right leg came off, and I coasted into transition on the run. Had to shout at a lady who was in my way coming into the rack. She moved. Good thing, because I might have ran her over!
What would you do differently?:

Absolutely nothing.
Run
  • 19m 50s
  • 2 miles
  • 09m 55s  min/mile
Comments:

This was rough. Calves were shot coming off the bike. Felt really rough the first mile, although after reviewing Daniel's video footage, I was moving faster than I thought I was. Had to walk several times. Finally felt good in the last half mile.
What would you do differently?:

Need a better running/cardio base. Need to lose another 50+ pounds. Need to learn to become a runner while expanding my base on the swim and bike.
Post race
Warm down:

Walked some with Rebecca, stretched out.

What limited your ability to perform faster:

Not a strong enough run base.

Event comments:

Great race for beginning triathletes. Need to focus on training for a half-marathon. Eisenhower, here we come!




Last updated: 2009-02-06 12:00 AM
Swimming
00:03:43 | 200 meters | 01m 52s / 100meters
Age Group: 0/2
Overall: 0/29
Performance: Good
Suit:
Course: Had a lane to myself. Most had to race with two people per lane.
Start type: Inside Pool Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:24
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:23:50 | 08 miles | 20.14 mile/hr
Age Group: 0/2
Overall: 0/29
Performance: Good
Wind: Little
Course: Flat and fast. Lots of traffic.
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:30
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:19:50 | 02 miles | 09m 55s  min/mile
Age Group: 0/2
Overall: 0/29
Performance: Bad
Course: Mostly flat course out and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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