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Mighty North Fork - TriathlonSprint


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Southold, New York
United States
Event Power
78F / 26C
Sunny
Total Time = 1h 02m 46s
Overall Rank = 97/408
Age Group = 30-34
Age Group Rank = 0/
Pre-race routine:

Up early at 4:45. Half a multigrain bagel with pb.
Event warmup:

Standing in line for the porta potty
Swim
  • 08m 45s
  • 457 meters
  • 01m 55s / 100 meters
Comments:

Got suited up right before the start and headed out to my wave which was in water technically I couldn't stand in which was new to me. Only had to bob around for a minute before the gun. Got going into an okay pace. was pretty crowded.. a lot of bumping around - had to push off a few slower guys and fight to get around them. Breathing was a little difficult. I'm pretty sure I need to spend a little more time in OW and in my wetsuit to get used to it. Would like to get my head in the water more and actually do less sighting. I think I'm so paranoid of getting kicked in the face, or swimming off course that I tend to look up too often. Rounded the bouy in around 5 min mark, and surprisingly was a little faster 2nd leg - less traffic. Overall a pretty good swim.
What would you do differently?:

Swim in the suit more and get my head in the water longer - I know I can breath every 4th stroke - would be nice to have the confidence to do that in a race!
Transition 1
  • 02m 20s
Comments:

Planned to actually rush through the transitions this race since I finally got through my first race this year and didn't need to be as conservative. Also swam with my number and shirt on which helped. 127/408
What would you do differently?:

Still would like a tri shirt and race number belt. Can move along even faster I think.
Bike
  • 21m 13s
  • 8 miles
  • 22.62 mile/hr
Comments:

Okay, so after a faster transition than I'm used to - my heartrate seemed like it was through the roof after the swim and T1 - so I got my composure on the bike and settled into a nice cadence. Got passed by a few guys but was okay with it for now - I'm used to it. :) Once I felt stronger I picked up the pace and actually started passing a bunch of riders. That felt pretty good for a change! I got into aero as much as I could, and even took some turns down in aero - also new for me. Towards the last 1/4 mile, a small group that had been just ahead of me either started slowing down or I started speeding up. I could have passed them if I had more room but the race director really scared us about crossing the middle divider. I was a little annoyed - b/c it seem like this 10 or so riders knew we were near the end of the ride so they started to take it easy. Ugh, it's a race after all!
What would you do differently?:

Be a little more confident in passing.
Transition 2
  • 01m 26s
Comments:

Well, after the traffic at the end of the ride, I was able to get off the bike pretty quickly. I was on the right side of the bike for some reason, so I ran holding the handle bars. Hmm. Some guy had leaned his bike on the end of the rack which screwed up the number that was posted, so I overshot my rack by one (good thing I had a physical marker - big light pole) to use as back up. Missing the rack probably cost me about 10 seconds, no big deal.. 166/408
What would you do differently?:

Don't miss the rack.
Run
  • 29m 4s
  • 3.4 miles
  • 08m 33s  min/mile
Comments:

I knew there was only 1 water stop, and I didn't think I drank enough on the bike (only a few sips) so I grabbed my water bottle and ran with that. On real long runs I usually run with a bottle so it was fine. Legs felt okay even after a fast ride for me. The start of the run on the beach was interesting. I think it actually helped me keep my pace down in the beginning of the run. So about 1/4 mile into the run, I see a guy pass me who was in my age group (ages were marked).. Ugh. There goes a spot! I wanted to run a sub 8min mile like I did after a 20mile training ride. This was only an 8mile ride so I thought it was do-able. I guess the swim and the race pace on the bike took a little more out of me though. I stuggled to keep it under 8:30 during the run. Somewhere around mile 2.5, another age grouper passed me. Ugh! I wish I had more energy! I finished strong though down the chute and was happy with my time. I'm definitely going to to this race next year and really going to push for a top 3 spot in my age group. 3rd place spot time was around 58:46. Look out next year.. here I come.
What would you do differently?:

Mix in more speed work in training..
Post race
Warm down:

watermelon and a banana at the beach. Packed up transition and half mile walk back to the car.

What limited your ability to perform faster:

More training!

Event comments:

Definitely going to do this race again next year. Going to skip the 10 yards of mulch the day before.. train more for speed, and work on transition speed. Looking forward to Montauk sprint next week. Man, I wish these races were at 6PM and not 6AM. I'm not a morning person.


Profile Album


Last updated: 2007-03-06 12:00 AM
Swimming
00:08:45 | 457 meters | 01m 55s / 100meters
Age Group: 0/
Overall: 98/408
Performance: Good
Suit: Orca Sleeveless
Course: Out and back along shore. Bouys to the left.
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 02:20
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:21:13 | 08 miles | 22.62 mile/hr
Age Group: 0/
Overall: 108/408
Performance: Good
Wind: Little
Course: Must have been a little longer than 8. My computer showed an avg around 19.6mph
Road: Smooth Dry Cadence: 95+
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:26
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Below average
Shoe and helmet removal Good
Running
00:29:04 | 03.4 miles | 08m 33s  min/mile
Age Group: 0/
Overall: 120/408
Performance: Average
Course: Pretty flat and smooth loop - first couple of 1/10's started on the beach in the shells and rocks.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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

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2007-07-09 10:10 AM

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Member
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Subject: Mighty North Fork


2007-07-09 10:20 AM
in reply to: #877161

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Master
1704
1000500100100
Long Island, NY
Subject: RE: Mighty North Fork
Great race! Yeah, that swim was a real slugfest! You think the traffic was bad up front, you should have seen the cluster of people in the Mop-Bop on bike! Good luck at Monatuk and I hear ya about starting times!
2007-07-09 10:28 AM
in reply to: #877190

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Member
72
2525
Subject: RE: Mighty North Fork
Thanks.. Nice race! I guess 400 people in a sprint can be a little tight. I think TOBAY is a lot worse. I did it last yr but don't remember much since it was my first TRI.
2007-07-09 2:43 PM
in reply to: #877161

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Master
2235
200010010025
Pacific Northwest
Subject: RE: Mighty North Fork
Great job! I think your goal to place next year is awesome, and you will probably do it!
2007-07-10 2:39 PM
in reply to: #877161

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Expert
856
5001001001002525
Pittsburgh
Subject: RE: Mighty North Fork
Excellent job!  Those are very good times - plus you have a good benchmark to beat next year!
2007-07-10 7:59 PM
in reply to: #877161

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Veteran
189
100252525
Okiehoma
Subject: RE: Mighty North Fork
Nice race! I hear you about wishing the races were not so early in the morn.


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