WOU Sprint Triathlon (West Oregon University) - TriathlonSprint


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Monmouth, Oregon
United States
Eclectic Edge Events
45F / 7C
Overcast
 		Total Time = 1h 25m 52s
Overall Rank = 7/120
Age Group = 35-44
Age Group Rank = 6/16
Pre-race routine:

I woke up early and ate some oatmeal, loaded the van, and headed to Monmouth (about an hour drive). Helped Red and her sister get their bikes ready for the race and set up in transition.

Ate a banana about an hour out and drank a redbull about 10min prior to the start.
Event warmup:

Swam a 100 before the start.
Swim
  • 09m 48s
  • 500 yards
  • 01m 58s / 100 yards
Comments:

The wave started just as I was finishing my 100 warm up so I just took off. I actually lapped one of the other swimmers in my lane (a first for me). I felt comfotable the whole time...I'm happy with this one!!
What would you do differently?:

Nothing. Better than my predicted time.
Transition 1
  • 01m 9s
Comments:

I forgot to lube my road shoes so I had to fight with that and I know it cost me time on the bike...fricken FRICK!!
What would you do differently?:

Lube my feet and shoes...this is a no brainer! Other than that it went pretty smooth.
Bike
  • 50m 54s
  • 17 miles
  • 20.04 mile/hr
Comments:

I felt great the whole time. Everytime I started to relax or let up I would dig in a little harder. I didn't want to leave a lot for the run because I knew this race would be won on the bike.

On a side note: The roads were absolutely shit! I was expecting to see the Belgium flag because I thought I was riding the Paris-Roubaix!!
What would you do differently?:

More hill training,
Transition 2
  • 00m 33s
Comments:

Only one guy faster than me in T2...I have this one down.
What would you do differently?:

Move faster.
Run
  • 23m 28s
  • 3.11 miles
  • 07m 33s  min/mile
Comments:

I decided race morning that I wasn't going to run with the garmin and just go hard the whole time. I think next time I'll opt for grabbing the garmin cuz I think I'd have pushed myself a little harder if I knew my pace was slipping.

I also think the intake of gels, gatorade, a banana, and a redbull put a rock in my gut that I felt every step of the 5k.
What would you do differently?:

Run with the garmin and dont each so much before a sprint.
Post race
Warm down:

Walked around, talked to Lisa's mom, and waited for Lisa and her sister to finish.

What limited your ability to perform faster:

Bad nutrition decisions and too much easy time before a race. Last hard workout was over 2 weeks ago.

Event comments:

I'm definately stoked about my results and performance today!! I would have been 3rd in my age group had they used traditional age groups. I am very motivated to continue training hard for the next one!!!

I will probably never do this event again. My goodie bag had disposable tampons, transition wasn't secure, roads were dangerous, timing was archaic, pool was too small, run wasn't marked...disposable tampons in a goodie bag...are you fricken kidding me?!?!




Last updated: 2009-02-10 12:00 AM
Swimming
00:09:48 | 500 yards | 01m 58s / 100yards
Age Group: 0/16
Overall: 0/120
Performance: Good
Indoor lap pool that was about 2 feet at the shallow end.
Suit: ZXU tri suit
Course:
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding:
T1
Time: 01:09
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Bad
Biking
00:50:54 | 17 miles | 20.04 mile/hr
Age Group: 4/16
Overall: 5/120
Performance: Good
Wind: Some
Course: HILLY and more hills and on the way back it was hilly. The roads were dangerous and some of the other competitors wouldnt move over so I had to go in the other lane to pass a few times.
Road: Potholes Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:33
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
00:23:28 | 03.11 miles | 07m 33s  min/mile
Age Group: 7/16
Overall: 13/120
Performance: Average
Course: Out and back pretty flat. Probably longer than 5k.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 2