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Lake Macatawa Triathlon - TriathlonSprint


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Macatawa, Michigan
United States
Classic race
68F / 20C
Overcast
Total Time = 2h 04m 32s
Overall Rank = 56/168
Age Group = 40-44
Age Group Rank = 9/19
Pre-race routine:

Up before the alarm clock! 1 cup strong coffee, bowl of Go Lean Crunch, 1 yogurt, 1 banana, 1 apple, Gatorade, left @ 5:40, arrived @ 6:00, got end of rack close to water.
Event warmup:

Stretched and jogged a bit, got into the water a bit.
Swim
  • 20m 9s
  • 880 yards
  • 02m 16s / 100 yards
Comments:

It blew 25 mph all night, and the lake was very choppy. I struggled to keep my head down and freestyle the first leg. On the second leg, I gave that up and did a combo of breast, side and backstroke. On the third leg, with the wind, I got my head down and freestyled in.
What would you do differently?:

Now that it's summer, I will swim more than once a week. I did not have the physical or mental toughness today.
Transition 1
  • 00m
Comments:

No transition times, so they're added into the bike leg. Everything went well except my left foot got stuck and my bike helmet strap was funky on the first try.
What would you do differently?:

Be more careful about getting the wetsuit leg laid out properly before stepping on it. Look at the bike helmet straps first.
Bike
  • 1h 05m 10s
  • 22.8 miles
  • 20.99 mile/hr
Comments:

Another good bike leg! One of the top women and I battled from the beginning to the very end of the bike leg. She would pass me on the uphills and I would get ahead for the downhills and flats. After the turnaround, a couple of others joined our group (NOT a paceline), and we'd all take turns passing one another. She said, "Thanks," at the end of the leg, and I congratulated her after the race.
What would you do differently?:

Nothing. I think she pushed me to my best performance today.
Transition 2
  • 00m
Comments:

Transition went well.
What would you do differently?:

Nothing.
Run
  • 39m 11s
  • 4.8 miles
  • 08m 10s  min/mile
Comments:

I have a lot to learn about running in pain. After a stiff first mile, I started to feel more comfortable and really picked up the pace after mile 3. There was no marker at mile 4, but I continued to pick up the pace through the end.
What would you do differently?:

The results of the last two weeks show improvement over last year but also a need for focusing more on the run.
Post race
Warm down:

Light stretching, MASSAGE!, lots of eating and drinking water, walking around.

What limited your ability to perform faster:

Lack of preparation for the swim was my biggest limiter today.

Event comments:

It's great to have a race so close to home, but this one is done ON THE CHEAP. They save money on chip mats and we get no transition times. There was no Gatorade anywhere, just water, and the post-race food did not have any protein at all. Fruit, juice, and mini-bagels are nice, but EVERY other race has much more for hungry athletes to replenish with.




Last updated: 2008-06-06 12:00 AM
Swimming
00:20:09 | 880 yards | 02m 16s / 100yards
Age Group: 0/19
Overall: 84/168
Performance: Bad
HR = 159. That seems low.
Suit: Sleeveless
Course: Clockwise triangle in Lake Macatawa from Dunton Park.
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: High
200M Perf. Good Remainder: Bad
Breathing: Bad Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 00:00
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:05:10 | 22.8 miles | 20.99 mile/hr
Age Group: 0/19
Overall: 26/168
Performance: Good
HR = 177. A little higher than last week.
Wind: Some
Course: Mostly flat along Ottawa Beach Road and some very gentle rollers along Lakeshore Ave. Out and back. Much of it was shaded.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:39:11 | 04.8 miles | 08m 10s  min/mile
Age Group: 0/19
Overall: 75/168
Performance: Good
HR = 177, Max = 183.
Course: Out through the neighborhoods near Dunton Park. Very flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 2

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2008-06-08 6:00 AM

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