Festival of Flowers Triathlon

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Festival of Flowers Triathlon - TriathlonOlympic


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Ninety Six, South Carolina
United States
Setup Events
 		Total Time = 2h 23m 12s
Overall Rank = 64/236
Age Group = M25-29
Age Group Rank = 9/21
Pre-race routine:

Camped the night before right at the race site. Decent campground on the lake. Woke up and set up my stuff in transition. Ate a power bar and a gel. Drank some HEED and Perp mixture.
Event warmup:

Jogged around a bit (in my sandals).
Swim
  • 30m 24s
  • 1640 yards
  • 01m 51s / 100 yards
Comments:

About what I expected on the swim. My sighting was the best its ever been for the first half of the race. About half way in, the water got choppy and I went back to my usual all over the course swimming. Could have been better, but could have been worse.
Transition 1
  • 01m 2s
Comments:

Slow. Again. WTF? Every time. :(
Bike
  • 1h 06m 52s
  • 24 miles
  • 21.54 mile/hr
Comments:

Great ride for me. Even though I still got passed...a lot...it was a good ride for me. I just need to get more time in the saddle. I can make up a lot of time here.
What would you do differently?:

Maybe push just a little harder? Hard to say if the run would have come out the same.
Transition 2
  • 01m 15s
Comments:

Extra slow. Putting on socks really slows me down, but I have to do it. The next sprint I do I'm gonna go without.
What would you do differently?:

?
Run
  • 00m
  • 6.21 miles
  •  min/mile
Comments:

A great run. Pretty much held just over 7 minute pace. Caught a second wind with 2 miles to go and really hustled. Not sure if the last mile was short, or if I really sped up that much, but I ran a 6:0x mile!
What would you do differently?:

Nothing.
Post race
Warm down:

Hamburger.

Event comments:

Great race, I'll be back for more.




Last updated: 2009-04-30 12:00 AM
Swimming
00:30:24 | 1640 yards | 01m 51s / 100yards
Age Group: 0/21
Overall: 75/236
Performance: Average
Suit:
Course: Two left turns.
Start type: Deep Water Plus:
Water temp: 79F / 26C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation:
Rounding:
T1
Time: 01:02
Performance: Below average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
01:06:52 | 24 miles | 21.54 mile/hr
Age Group: 0/21
Overall: 96/236
Performance: Good
Wind:
Course: Rolling Hills.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:15
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
Running
00:00:00 | 06.21 miles |  min/mile
Age Group: 0/21
Overall: 51/236
Performance: Good
Course: Out and back. Plenty of aid stations.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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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2009-06-09 10:52 AM

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Elite
3371
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Subject: Festival of Flowers Triathlon

2009-06-19 11:04 AM
in reply to: #2205009

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Master
1741
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Chapel Hill, NC
Subject: RE: Festival of Flowers Triathlon
Great race Steve! I am always in awe of your fast run splits :-) I think your swim and bike are super too.

Are your T times way slower than your age group peers? One year I did several weeks of a multi-stage brick workout. You'll be amazed at what time wasters you discover! You can vary the distances below to your training needs...

Set up T area in your back yard (or whevever)
5-10 miles warm up bike ride
Do the following at a race pace, trying to do transitions fast!
1 mile run
2 mile bike
1 mile run
2 mile bike
1 mile run
cool down jog.

For socks, I can skip them in a sprint. For long races, put baby powder inside them for faster slippage. Also, put the socks on in T2, because your feet will be less wet than in T1.

Also, any time you are doing any workout, you can practice a T1 or a T2. Just set your stuff up in your backyard first, go to the end of your driveway, run to the backyard to put your hat and running shoes on! I do this alot leading up to races.
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