Lavaman Triathlon - TriathlonOlympic

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Waikoloa, Hawaii
United States
Lavaman Triathlon
81F / 27C
Total Time = 3h 28m 9s
Overall Rank = 525/798
Age Group = 35-39
Age Group Rank = 55/67
Pre-race routine:

Got up about 4am and did some light stretches. Ate a couple cereal bars, a banana, and a slice of my leftover pizza. Drank a couple glasses of water and a cup of coffee. Headed down to the transition area and set up my gear.
Event warmup:

Did a light spin on the bike, more stretches, and ate a pre-race snack.
  • 42m 9s
  • 1640 yards
  • 02m 34s / 100 yards

As a not very fast swimmer, it was an okay swim. At the start, I just tried to get my breathing under control and stay on course for the turn buoy. I ended up a little off course (about 75 yards) but did a quick sighting and got myself pointed in the right direction. I did find myself weaving a bit along the course. It was mostly my trying to find someone to draft off. The rest of my swim was pretty uneventful except for the jostling at the turn buoys.
What would you do differently?:

I need to improve my swim stroke and learn how to draft better. Also I think I could have pushed a higher stroke and kick rate and not have lost too much energy for the rest of the event.
Transition 1
  • 04m 21s

It was a slow transition for me. This being my second tri and first oly, I wanted to take a little time to get in a gel and a few ounces of water. I also took a bit longer than usual to get my gloves, helmet, and shoes on.
What would you do differently?:

I'll probably go ahead and tape a gel packet onto the bike and suck it down on course. I'd also change how I place my helmet, glasses, and gloves.
  • 1h 27m 20s
  • 24.85 miles
  • 17.07 mile/hr

My bike leg felt like an easy Sunday ride. The ride out to the turnaround was mostly uphill but with a good tailwind. I felt like I held myself in check too much behind slower riders on the ride out. Ended up losing my water bottle about a mile from the turnaround after getting hit by a gust while in my aerobars. The return ride turned into a battle against the wind for about eight miles. I found my energy wasn't sapped as long as I stayed low on the aerobars or in the drops.
What would you do differently?:

Push myself harder and not let myself play follow-the-leader behind slower riders. I should have passed slower riders whenever I felt like I could get by them on the uphills.
Transition 2
  • 03m 44s

Again a fairly slow transition. I took in another gel and more liquids. Ended up using the porta-john to relieve my bladder.
What would you do differently?:

I was definitely over-hydrated. I may cut back a little on the pre-race fluids and try to empty my bladder before race start.
  • 1h 10m 35s
  • 6.21 miles
  • 11m 22s  min/mile

Like with my swimming, I'm not a fast runner. The course was warm and breezy. I took it easy in the final mile running along the shoreline trail. I didn't want to take the chance of putting my foot down wrong on a loose portion of the trail and taking a spill. There were aid stations at roughly every mile and I took advantage of those to grab some water and cool down.
What would you do differently?:

Be more willing to push my pace more.
Post race
Warm down:

Walked around and went back to transition to pack up my gear and stow in the car.

What limited your ability to perform faster:

Didn't push myself harder than I could have done.

Event comments:

I'm looking forward to doing this race again next year.

Last updated: 2009-03-30 12:00 AM
00:42:09 | 1640 yards | 02m 34s / 100yards
Age Group: 58/67
Overall: 667/798
Performance: Average
Course: M-shaped in right-to-left direction
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Good
Time: 04:21
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
01:27:20 | 24.85 miles | 17.07 mile/hr
Age Group: 49/67
Overall: 393/798
Performance: Good
Wind: Headwind with gusts
Course: Out of the Waikoloa resort and onto the Queen K towards Kona. Turnaround through tunnel and back to Waikoloa.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:44
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:10:35 | 06.21 miles | 11m 22s  min/mile
Age Group: 51/67
Overall: 558/798
Performance: Average
Course: Single-track, pavement, concrete, more single-track, and sand to the finish.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4