BikeSource Triathlon - TriathlonSprint


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Olathe, Kansas
United States
50F / 10C
Total Time = 1h 01m 22s
Overall Rank = 16/154
Age Group = 35-39
Age Group Rank = 1/
Pre-race routine:

packed the car last night and got to the race early to score a good transition spot. Grapenuts and an orange for breakfast, apple ~1hr before start, 2 bites of a cliff bar before I got in the water.
Event warmup:

Walked around for awhile, ran half mile, stretched, ran another half mile, got in the water and swam a bit, wished I was in the du then settled down and swam ~150 yrds and felt great.
Swim
  • 08m 26s
  • 587 yards
  • 01m 26s / 100 yards
Comments:

They said water temp was 52, I don't think it was that cold. Staged toward fron on inside, drafted 1 guy for 50-100 yard with another on my left, then passed my drafter and snaked my way around the course. Was breathing on left side (weak) to see bouys, switched to right for 100 yrds at mid course then back to left for bouy sighting again. Caught the wave ahead of us about mid course and ran into quite a few people, started swimming along the bouy rope which helped but I snagged the rope a few times and a bouy once. Definately better on the first half of the swim but still got out of the water first in my wave.
What would you do differently?:

Sight forward a little more often swim straighter, don't stand up until my hands hit bottom.
Transition 1
  • 01m 39s
Comments:

since I had a transition spot near the bike exit I put on my shoes and ran with them. Fumbled with putting on the Garmin, need to find a good way of doing that on the fly.
What would you do differently?:

strap Garmin to bike and put on on the bike or maybe the run, leave shoes on bike and put them on on the fly, just need to practice this a few more times before trying it in a race.
Bike
  • 31m 1s
  • 11.5 miles
  • 22.25 mile/hr
Comments:

My first race with average speed over 22 mph. didn't know what to expect with very little time in the saddle this spring but felt great. Maintained that perfect level of intensity where you only puke in your mouth a teeny little bit from time-to-time. At the end of lap 2 I was feeling things in my legs that I haven't felt in a long time so I throttled back a bit for lap 3 to conserve for the run. I guess my swimming fitness has carried over to biking pretty well and the new bike and wheels didn't hurt. No complaints from the hip at all during the race.
What would you do differently?:

more time on the bike, add intensity to workouts. We'll see how my hip responds in the next couple of days and hopefully I can step up training intensity and volume.
Transition 2
  • 01m 11s
Comments:

Pulled feet out of shoes prior to transition and came into transition chute behind a big ol' pile of people and had to slow too much too early. Hopped off bike early and ran around most of them. Racked bike poorly, grabbed my left shoe, put toe in shoe, wiggled foot and got a massive calf cramp. Tried again to put on left shoe with same result. Removed helmet and sat down, put on right shoe, grabbed left calf and worked left shoe on, ran out of transition, no problems with calf unless I tried to point toe.
What would you do differently?:

adjust yankz laces, still too tight to slip shoes on easily, leading to cramp.
Run
  • 19m 8s
  • 3 miles
  • 06m 23s  min/mile
Comments:

strong run, 55 second improvement over last year. Again, didn't know what to expect with very little running or brick volume or intensity. I'll chalk it up to swim fitness carrying over again.
What would you do differently?:

not much, maybe crank up pace a bit earlier, at the turnaround instead of waiting for the dam.
Post race
Warm down:

eat and drink, hang out with kara and Riley. Got a massage and missed the awards ceremony. Iced when I got home.

What limited your ability to perform faster:

lack of bike and run training

Event comments:

Kind of odd awards deal, I got a plaque for 1st in age group but there were 5 guys ahead of me from the opening heat. Race director said that anyone in opening heat was only competing for overall, not age group awards. I thought they only pulled the ones who placed overall out of the age groups, not the entire heat, makes the age group race sort of a B race, but it's still a nice plaque.


Profile Album


Last updated: 2009-03-24 12:00 AM
Swimming
00:08:26 | 587 yards | 01m 26s / 100yards
Age Group: 6/
Overall: 15/154
Performance: Good
Suit: Full F2R
Course: rectangular, bouys on left
Start type: Wade Plus:
Water temp: 52F / 11C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting:
Waves: Navigation: Below average
Rounding:
T1
Time: 01:39
Performance:
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:31:01 | 11.5 miles | 22.25 mile/hr
Age Group: 6/
Overall: 23/154
Performance: Good
Avg HR 160, max HR 169 lap1: 22.5mph, lap2: 22.4mph, lap3: 21.0mph drank 2 bottles of water
Wind:
Course: 3 laps, a decent climb in the first half and a mostly down on the second.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:11
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal
Running
00:19:08 | 03 miles | 06m 23s  min/mile
Age Group: 0/
Overall: 0/154
Performance: Good
mile 1: 6:40 156 bpm on verge of cramps in thighs and calf mile 2: 6:50 161 bpm some uphill portions mile 3: 6:10 164 bpm downhill section
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]