Keuka Lake Triathlon - Triathlon

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Penn Yan, New York
United States
55F / 13C
Total Time = 1h 26m 40s
Overall Rank = 84/319
Age Group = 35-39
Age Group Rank = 11/31
Pre-race routine:

Stayed in the dorms at Keuka College the night before. Woke up at 5 am. Put the bikes on the car and loaded everything else into the back. Drove to Dunkin Donuts for a plain bagel with butter and coffee. Went back to the race site and set up the transition area. Got a great spot on the end of the row. Listened to the pre-race meeting then went to watch the first two groups of the Intermediate race start. Went back to the car to get wetsuit on, hit the bathroom and then went down to the water. Watched two more waves go and then got in the water with my wave.
Event warmup:

Was in the water for about 5 minutes waiting for the swim to start. During that time got my face wet and then swam about 20 yards to get the feel for the water. After that joked with some of the guys in the water around me.
  • 14m 6s
  • 800 yards
  • 01m 46s / 100 yards

Started to the outside to avoid the mad dash in the beginning. Was fairly close to the bouy at the firt turn. Then had some directional issues and wound up way outside. Stroke kept wanting to pull me to the outside so I had to correct pretty often.
What would you do differently?:

Need to practice sighting more often and swimming in a straight line.
Transition 1
  • 02m 7s

Exit water, goggles up of eyes, unzip wetsuit, caps and goggles off, wetsuit off, race number belt on, sunglasses and helmet on, socks on (had powder in them and rolled up to help get on faster), shoes on, go. Had a little trouble getting my wetsuit off the second foot. Everything else went smoothly. Put my race number on in T1 to save time in T2. Put shoes on in transition, didn't have them clipped in.
What would you do differently?:

Not much. Just need a little more practice getting the suit off. Someday I might be ready to have the shoes clipped in already and do a flying mount!
  • 45m 32s
  • 13.9 miles
  • 18.32 mile/hr

Ran with bike to the mount line then stopped and got on the bike. Had a little trouble getting my right foot clipped in. Didn't take a lot of time but slowed me down a little. Seemed to do pretty good on the flats and downhills but felt really slow going up hill. Was passed on the uphills many times like I was standing still! Road was kind of rough. Glad that I didn't flat as I had repair tools but no pump or CO2. Drank about 8-10 oz of Gatorade on the bike but this probably wasn't enough.
What would you do differently?:

Need to get better at hills! Get a CO2 pump--just in case. Drink more--probably gatorade and water.
Transition 2
  • 00m 56s

Great Transition. 8th in my age group and 55th overall. Rode to dismount line, unclipped and hopped off. Ran to transition area. Ran slightly past my spot then found it. Racked bike, removed shoes. Put on running shoes and left.
What would you do differently?:

Not miss my spot. Probably would have been 8-10 seconds faster. Everything else went great.
  • 23m 59s
  • 3.1 miles
  • 07m 44s  min/mile

Felt really slow in the beginning. Seemed to take almost all the way to the turn to get my pace up. Mostly, it was my legs, not from being out of breath or tired.
What would you do differently?:

Hydrate more on the bike. This may have been the problem. Also might need to consider pre-race nutrition. Not sure if this had an impact or not.
Post race
Warm down:

Hung out with friends and family. Watch other racers come in.

What limited your ability to perform faster:

Nothing really. Feel really good about this being my first tri. Know that I have some things to work on for the future.

Event comments:

Great race, well organized. Transition area was set up nice and well controlled for access. Not the best swim race for spectators but everywhere else was good. Tons of volunteers on the road during the bike. Adequate aid stations on the run.

Last updated: 2009-03-09 12:00 AM
00:14:06 | 800 yards | 01m 46s / 100yards
Age Group: 13/31
Overall: 85/319
Performance: Good
Suit: Sleeveless Xterra Vortex 2
Course: Water start, rocky bottom. Counter clockwise swim around three bouys. Soft bottom exit.
Start type: Wade Plus: Waves
Water temp: 61F / 16C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:07
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:45:32 | 13.9 miles | 18.32 mile/hr
Age Group: 17/31
Overall: 137/319
Performance: Average
Wind: Little
Course: Open road. Lots of potholes and uneven surfaces.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks:
Time: 00:56
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:23:59 | 03.1 miles | 07m 44s  min/mile
Age Group: 11/31
Overall: 75/319
Performance: Average
Course: Out and back loop. Relatively flat.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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