Kinetic Sprint - TriathlonSprint

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Spotsylvania, Virginia
United States
Set-Up, Inc
75F / 24C
Total Time = 2h 09m 45s
Overall Rank = 320/342
Age Group = 40+
Age Group Rank = 206/216
Pre-race routine:

Lucky Charms for breakfast. Night before I made sure that I had all of my gear. I need to make a checklist though. Race started at 9:00 left to be there at 8:15. Parking problems pushed me back to about 8:35. Still had plenty of time, but didn't like the disruption. That's twice now. I'm going to make plans to be there an hour and 15 early from now on. Organized my gear at transition. The transition was through a gravel parking lot so I decided to put my shoes on in transition. So I had my shoes, shorts on top, then shirt. Bike helmet, sunglasses on the bars and run number on the tube.
Event warmup:

Swam a few minutes to get used to the water. The water was perfect. A few stretches.
  • 14m 52s
  • 820 yards
  • 01m 49s / 100 yards

Started out ok, but got into breathing trouble early because I forgot to breath. Started panting and took a little while to get the blood flowing everywhere and breathing settled down. Had some trouble with sighting too. Only got off significantly once. Didn't really settle in until nearly half way.
What would you do differently?:

Warm up more to get my heart rate and pulse up. Pick someone to follow and draft them.
Transition 1
  • 03m 33s

I had a horrible time getting my suit over my heels. I had my goggles and cap off and my suit unzipped by the time I got to my bike, but then I struggled getting my suit over my heels. Once I got through that I put on my shirt and shorts. Put on my helmet while putting on my shoes. After the wetsuit was off things flowed reasonably. The transition to the mount area was through gravel so I put my shoes on in transition and I'm using shoes that are too small, so getting them on while riding wouldn't work. One big mistake, I put my run number/belt on the tube and forgot about it. It got tangled in my brake right at the start and I had to stop and take it out.
What would you do differently?:

Be prepared to get wetsuit over heels (bodyglide?). Bigger shoes and go ahead and clip them in the bike and slip on while riding. If swimming in the wetsuit, go ahead and put the shirt on prior to the swim.
  • 1h 20m 37s
  • 18.2 miles
  • 13.55 mile/hr

I was really happy with my pace and performance before and after the FLAT TIRE!!!!! Everyone was not keeping right which made for little room to pass on the left and not cross the yellow, so people were crossing over the yellow. They were also drafting/following too close without making their move to pass. I had a guy riding off of my left hip and trying to pass, but was taking awhile. I got too close to the right edge and ran off. When I came back on I popped my rear tire. I was horribly slow at changing the tire b/c I didn't have CO2. I kept pumping and air would come out. I finally thought I had enough then went to start and realized I still didn't have enough air. Got off again and pumped the tire up. I was doing great up until the tire and when I got the situation resolved I felt really good on the balance of the course and passed a lot of the back of the pack, but time was disastrous.
What would you do differently?:

CO2 pump!!! Stay to the right of the center of my lane and not worry about the overtakers.... there problem if they can't make the pass.
Transition 2
  • 01m 37s

I didn't feel good about the transition. No major problems, but I couldn't get my feet out of the small shoes because they were tight. Since I had the shoes on, jumping off on pavement was not an option. Racked the bike slowely. I tried running without socks during training and wound up with a weeks worth of hot spots, so I had to put socks on. I'm not sure what to do about that problem.
What would you do differently?:

Talk with some folks about the sock problem. Get better fitting bike shoes so that I can have them off while riding.
  • 29m 6s
  • 3.11 miles
  • 09m 22s  min/mile

Legs felt ok. A little time in the conversion, but not too bad. Biggest problem was air. I was breathing too hard and had to slow down. Felt reasonably good for the run though.
What would you do differently?:

Train, Train, Train!
Post race
Warm down:


What limited your ability to perform faster:

1) Flat
2) Swim mechanics
3) Run training.

Event comments:

Not enough parking and not enough volunteers to point directions. Everything else was great.

Last updated: 2009-03-20 12:00 AM
00:14:52 | 820 yards | 01m 49s / 100yards
Age Group: 170/216
Overall: 232/342
Performance: Average
Suit: 3mm
Course: Triangle.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Below average Drafting: Below average
Waves: Average Navigation: Average
Rounding: Below average
Time: 03:33
Performance: Below average
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Bad
01:20:37 | 18.2 miles | 13.55 mile/hr
Age Group: 0/216
Overall: 0/342
Performance: Good
Wind: Some with gusts
Course: Course was great. 2 hills that I thought would be a little tougher, but I was happy with my performance on them.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:37
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Below average
Shoe and helmet removal Below average
00:29:06 | 03.11 miles | 09m 22s  min/mile
Age Group: 192/216
Overall: 257/342
Performance: Below average
Course: Easy out and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3