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Black Bear Triathlon - TriathlonSprint

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Lehighton, Pennsylvania
United States
CGI Racing
70F / 21C
Total Time = 1h 36m 15s
Overall Rank = 38/542
Age Group = 30-34
Age Group Rank = 10/61
Pre-race routine:

Up at 4:45, PB&J on a bagel, banana, coffee, and Gatorade. Had a short 20 min drive to the even where there was traffic at 5:30 when the parking lot opened. No stress really at all.
Event warmup:

Wanted to ride a little, but the transition to road distance was a little long this year (they changed the logistics a bit) so I bagged the ride. Did a 10 minute jog (runners knee). Stretched and set up transition, then headed to the lake for a swim. Chilly morning, so the lake water actually felt like it was warming up my toes. Race didn't start on time, so I got an extra long swim warmup including some pre-race meditation time.
  • 12m 49s
  • 820 yards
  • 01m 34s / 100 yards

One of my best swims, drafted for maybe a third of the distance. Felt completely comfortable. I think the extra long warmup really helped
What would you do differently?:

Transition 1
  • 01m 14s

Got the suit caught a bit taking it off, so I had to take a deep breath for a second before I got frustrated. There was a long run (on grass) from the transition to the road, so I decided to run with my shoes in hand and put them on at the road. Then, I had nothing to lean my bike on so it was a mess.
What would you do differently?:

Keep the shoes clipped in and learn to pop onto the bike and pedal
  • 59m 48s
  • 18 miles
  • 18.06 mile/hr

Poor effort for me. Biking is usually my strongest leg and I was slower than last year's race. My knee was bothering me a bit, and I just wasn't focused mentally (I found myself slowing down for no reason). This was also the 1st time I did this (or any) really hilly course on my tri bike. I think I'd opt for the roadie next year as I needed lower gearing.
What would you do differently?:

Road bike, focus more
Transition 2
  • 01m 2s

My feel where completely numb, so running barefoot to the trans area was terrible. Then I had issues getting on my running sneakers. Prob cost me 20 seconds.
What would you do differently?:

Faster w/ the shoes.
  • 21m 22s
  • 3.1 miles
  • 06m 53s  min/mile

Great run, considering my knee was swollen like a balloon and I hadn't run in weeks prior to the event. 6:54 pace was WAY faster than the 7:30 pace I put up in '08.
What would you do differently?:

Not have runners knee? :)
Post race
Warm down:

Iced down the knee in the medical tent.

What limited your ability to perform faster:

My knee.

Event comments:

Really love this race, great location, and well organized. I also liked the new transition layout better than the prior years.

Last updated: 2009-05-18 12:00 AM
00:12:49 | 820 yards | 01m 34s / 100yards
Age Group: 0/61
Overall: 84/542
Performance: Good
Suit: yes
Course: Changed it from the last 2 years to an L shape where the start and exit were in different places. I liked it a lot, sighting was easy and the turns were 90 degree (vs. the 45 degree triangle type turns I don't like)
Start type: Wade Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Good
Waves: Navigation: Average
Time: 01:14
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:59:48 | 18 miles | 18.06 mile/hr
Age Group: 0/61
Overall: 55/542
Performance: Below average
Wind: Little
Course: Hilly, but I expected it
Road: Smooth Wet Cadence:
Turns: Average Cornering: Good
Gear changes: Below average Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 01:02
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Below average
00:21:22 | 03.1 miles | 06m 53s  min/mile
Age Group: 0/61
Overall: 38/542
Performance: Good
Course: Out and back, some small hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2009-06-17 4:23 PM

Subject: Black Bear Triathlon
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