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Lions Spring Sprint Triathlon - TriathlonSprint

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Marlboro, Massachusetts
United States
F.I.R.M. Racing
55F / 13C
Total Time = 1h 08m
Overall Rank = /
Age Group = Female relay
Age Group Rank = 1/
Pre-race routine:

After racing in FL together we decided to do a Graves' family relay. The race last weekend was sold out when we tried to register so we opted for this race. Emily & I came up with it being a Mother-Daughter thing in honor of Mother's Day so Kevin was on his own to do the whole thing.

Busy day before giving a talk at a RI Y about my journey from the couch to Ironman. Stressed a bit about it all week.

Finally got working on packing up for tri around 9:30 took off wheels, changed brakes, opted to change cassette on my Zipps. Kevin helped but I gave him some not complete directions which got things more messes up.

Up at 5:15 left at 6:10, arrived just after 7.

Hard to pack everything as we had to go straight to 2 soccer games so we were going to be gone 12 hours and wasn't sure what the weather would be like.
Event warmup:

It is fun just doing the bike so I did the whole hill at start of race easy and then rode around as I could tell they were starting late.

  • 04m 25s
  • 250 yards
  • 01m 46s / 100 yards

Emily did great!

She swims a few times before a race and can swim strong. She is a natural fish type and is comfortable in the water always has been.
Transition 1
  • 00m

She ran out and I was ready to ride and met her at exit point and open area of racks, she swapped timing chip as I was holding my bike. We practiced changing the chip a few time before the race.
  • 30m 6s
  • 9.3 miles
  • 18.54 mile/hr

My goal was to go zone 5 whole way and try to keep my cadence close to 80. I was treating this like a time trial. Doing this type of effort in training is more mentally challenging than in a race.

I went as hard as I could, and watched my cadence more than I did last two races. I have a feel for 80 now and could tell when I was going higher shift gears.

Climb going hard hurt a lot more than warm up pace. I maxed out gears in quite a few places. Legs burned nicely and I was panting.

Passed a bunch of folks none passed me. It was windy in places..gusts up to 16-20 mph. My second half of the race my power was higher than first half which is good pacing and something I've been working on.

Marlboro Sprint:
Duration: 30:06
Work: 335 kJ
TSS: 55.1 (intensity factor 1.048)
Norm Power: 194
VI: 1.05

4th time doing this race..highest power but not fastest bike split shows how wind/weather effects times.

2009: 30:06, NP 194
2007: 29:32, NP 180
2006: 32:06
2005: 38:50

What would you do differently?:

My legs were pretty tired from training this week and run the evening before. I was hoping for NP in 200s but today wasn't the day. The last 3 years I can get my power in races, crits or TT up to 192-195 but no higher. 200+ has been my goal for awhile I had hoped today might be the day.

I left it all out there and was panting and wheezing horribly when finished. Cold and wet are my two worst asthma triggers add in hard effort not good combination as I hammered the way back into the wind.

Strange pushing really hard for 30' I didn't feel like "when is this going to end" but rather that was super short...weird.

Ended up 3rd fastest bike split of relays and one had a bike time that would have put him averaging 30 mph so not right. I would have been 51/196 on the regular sprint..not bad for being old women relatively speaking.
Transition 2
  • 00m

Off my bike fast, through timing mat, there was Emily took my chip off put it on and off she went. At same time Kevin was going out on the bike...yah Kevin.
  • 32m 33s
  • 3.2 miles
  • 10m 10s  min/mile

Emily did well. She runs on her own, but with soccer 3x a week limited amount of other training she can do safely.

She finished strong and I could tell you did her best and gave it her all.
Post race
Warm down:

After I finished bike, found a place to see both Emily finish run and Kevin finish bike. Emily finished run and Kevin came in about 4' later so we were able to get some T2 pictures of him.

Took a shower and changed then timed it perfectly to see Kevin come in.

Talked to some new members of my tri team who both won 3rd in their AG.

Found out we placed first so hung around for awards. The other female relay either didn't show (we scared them off LOL) or switched to coed. Hardware is hardware...with my time on this course from 2 years ago I would have placed 2nd in my AG which normally would never happen. I can only control my training and doing my best race day. I picked out a jug of Hammer Gel Apple Cinnamon as my prize which I use on my long runs.

What limited your ability to perform faster:

It wasn't about being fast today. It was about having fun with my family with the fitness we all have.

I felt incredibly proud and happy that my changing from lazy Mom on the couch to athlete has touched and changed others in my family. I felt blessed today.

Event comments:

Firm has races almost every weekend which is great but more disorganized and less glitz than some.

Profile Album

Last updated: 2009-05-06 12:00 AM
00:04:25 | 250 yards | 01m 46s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Clock time 4:45 includes out of pool outside and over timing mat.
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 00:00
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:30:06 | 9.3 miles | 18.54 mile/hr
Age Group: 1/
Overall: 3/
Performance: Good
Wind: Headwind with gusts
Road: Potholes Wet Cadence: 82
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal
00:32:33 | 03.2 miles | 10m 10s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
Official time 32:33 which includes T2
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Events on-time? No
Lots of volunteers?
Plenty of drinks?
Post race activities: Below average
Race evaluation [1-5] 3

2009-05-18 11:09 AM

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Subject: Lions Spring Sprint Triathlon

2009-05-18 2:41 PM
in reply to: #2157961

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Reston VA
Subject: RE: Lions Spring Sprint Triathlon
Congrats on a great family race! That is cool that you have the data from last year.. Wind does play a factor!
2009-05-18 3:05 PM
in reply to: #2157961

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Evergreen, Colorado
Subject: RE: Lions Spring Sprint Triathlon
Congratulations!  Sounds like a REALLY fun day!
2009-05-18 3:06 PM
in reply to: #2157961

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Extreme Veteran
Waterboro, Maine
Subject: RE: Lions Spring Sprint Triathlon

great race!  My daughter raced mtb on Sunday up in Camden Maine. She was the only junior female.  She did it and I am proud of her. 


Yeah, the weather on Sunday was tricky for biking, but I like it that way. What fun is flat dry ride?

2009-05-18 5:53 PM
in reply to: #2157961

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Science Nerd
Redwood City, California
Subject: RE: Lions Spring Sprint Triathlon
Sounds like a great race!  Love that you did a mother-daughter relay. 

Congratulations on the hardware!
2009-05-18 9:05 PM
in reply to: #2157961

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Brooklyn, NY
Subject: RE: Lions Spring Sprint Triathlon
Kathy, this is just unbelievably cool! How great that you can do this with your family. You need to get your daughter on the bike and then she can do triathlons with you! Congrats on the win. What a special way to celebrate Mother's Day.

2009-05-19 11:53 AM
in reply to: #2157961

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Subject: RE: Lions Spring Sprint Triathlon
Love the pics!  So cool you are doing this with the family!  Great job on the bike.  Congrats!
2009-05-19 12:19 PM
in reply to: #2157961

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Extreme Veteran
Subject: RE: Lions Spring Sprint Triathlon
So COOL!!!  The pics are so great too.  Congratulations to the Graves family!  What a great team. 
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