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James O'Rourke Memorial Triathlon - TriathlonSprint

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North Platte, Nebraska
United States
50F / 10C
Total Time = 1h 38m 34s
Overall Rank = /150
Age Group = 20-29
Age Group Rank = 3/6
Pre-race routine:

Only got about 5 hours of sleep. Ate at 5:30am because the race was supposed to start at 8:30am, but I didn't think about being seeded in heats. So, I didn't start until 9:30ish. Realized after the race that I need to tear the goo packets open before the race (easier that way).
Event warmup:

Didn't do too much because I wanted to save energy. Rode the bike for a few minutes to make sure it was ok. Ran a few minutes, then hung out in the pool to warm up.
  • 12m 30s
  • 500 yards
  • 02m 30s / 100 yards

no splits were taken by the tri-group
What would you do differently?:

Well, the one thing I'll do different is to do more intense training in swimming. I just learned to swim and didn't realize how challenging 500 meters would be until 3 weeks before the race. But all things considered, I did well.
Transition 1
  • 02m 30s

Felt a little wobbly after the swim and it was still in the 40's outside.
What would you do differently?:

Didn't rush because I wanted to make sure I was together when I got on the bike. I'm going to really push bricks in training to make my transition much quicker.
  • 53m
  • 14 miles
  • 15.85 mile/hr

averaged 18-19 mph out and only 13-15 back. Reached the turn around at 23:00, which is good compared to my training and the tempo felt nice.
What would you do differently?:

Just keep pushing the training. Need to build up some power to face that wind. Also need to get in some longer rides.
Transition 2
  • 02m 30s

Again, took more time than I wanted in this transition.
What would you do differently?:

Practice bricks more..tough ones.
  • 27m 30s
  • 3.1 miles
  • 08m 52s  min/mile

Run felt good. I was going to be happy if I made 30 minutes:)
What would you do differently?:

Drink more water and push a little harder. I think I had a little juice left.
Post race
Warm down:

Drank Ultra Fuel recovery drink. Ate 2 bagels and a banana.

What limited your ability to perform faster:

Well, I only trained for 8 weeks, so 4 more weeks would have improved my time significantly. Transition times were slow. Pacing is the one thing that I was weary about. I tried to go as hard as I could, but backed off a tiny bit to avoid "bonking out". So, doing tempo work would help. Overall though, I trained consistently and ate a very good diet. I came in at a time that I didn't think I would make on my first one. I'm going to knock my time down the next go around!!:)

Event comments:

They were VERY organized and super friendly. Great atmosphere and great course for a beginner.

Last updated: 2005-04-25 12:00 AM
00:12:30 | 500 yards | 02m 30s / 100yards
Age Group: 0/6
Overall: 0/150
Performance: Good
165 was probably an average HR. This was in a pool, two swimmers per lane. Temp was warm, although I don't know the exact temp. I keep improving evertime I go out for 500 meters.
Suit: Tri-shorts
Course: North Platte Rec. Center Pool
Start type: Inside Pool Plus:
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 02:30
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Below average
00:53:00 | 14 miles | 15.85 mile/hr
Age Group: 0/6
Overall: 0/150
Performance: Good
166 average
Wind: Headwind
Course: nice and flat, out and back. Going out: no wind. Coming back: hellish wind.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:30
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal
00:27:30 | 03.1 miles | 08m 52s  min/mile
Age Group: 0/6
Overall: 0/150
Performance: Good
Course: nice and flat
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2005-04-25 12:16 PM


Subject: James O'Rourke Memorial Triathlon
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