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Triangle Triathlon - TriathlonSprint

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Raleigh, North Carolina
United States
Set-Up, Inc.
85F / 29C
Total Time = 1h 31m 14s
Overall Rank = 100/579
Age Group = M35-39
Age Group Rank = 16/108
Pre-race routine:

PBBH sandwich at 4:30. 8 oz. V-Fusion blueberry-pomegranate. Sipped on some Gu Brew all morning. Vanilla Gu 30 minutes before swim start. Warmed up the water before the swim. Swam out maybe 50-75m, then back in. It was all I wanted to do. Choppy swim today.
Event warmup:

Spin out to the park entrance with Paul, testing out the speed bumps/water bottle combo. Ejected a bottle. Plan B meant leaning back against the bottle to keep it seated.
Racked the bike, then went for a jog to where the run turned off into the gravel lot. Noticed some discomfort on the top of my left foot when I got back; found a spot rubbed raw and bleeding. Apparently a mosquito bite right before the run. Suck it up buttercup; smeared on some bodyglide, resigned myself to wearing socks on the bike/run, and moved on.
  • 20m 4s
  • 750 meters
  • 02m 41s / 100 meters

Not too worried about this time. 19:48 to shore, but I spent about 2 minutes helping another swimmer get rescued on the outbound leg.
What would you do differently?:

I was pleased with my effort on the 2nd and 3rd legs. It was rockin' and rollin'
Transition 1
  • 02m 24s

Found the bike well. Was chatting with Greg and Chris, seeing how far up Paul and Kevin were. Paul up 4+, Kevin up 3:30+.
Couldn't get clipped in.
What would you do differently?:

No talking. No socks (see bug bite above). Just go. Outstanding rack position. Pays to sign up early!
  • 47m 7s
  • 17.5 miles
  • 22.29 mile/hr

Loved it. Was only passed by DeShon, the chief spin instructor at LTF in Cary, at the 3rd speed bump on the way back into the park. It felt good to pass, especially on the uphills. Hill workouts are paying off. Happy with this bike effort. Glad I could borrow Greg's HED 3's, but would like to know how much of this was me, and how much the wheels helped. They are heavier, and this was a hilly course...
What would you do differently?:

Go harder, and take the Gu at the turn back onto NH-Holleman on the way across the dam. Woulda shoulda coulda, but that could've helped me on the run.
Transition 2
  • 01m 5s

About took out transition with my dismount (cleat slid on pavement). Kept it upright and made it to the rack.
What would you do differently?:

Learn how to dismount well.
  • 20m 35s
  • 3.11 miles
  • 06m 37s  min/mile

Not my best effort. Was able to find a rhythm pretty quickly, easier than on the brick the other day, but just wasn't comfortable. I was basically just making sure that I had cushion on Kevin :). He had a faster swim and slower bike, so when I saw him enter the park once I was about 2:00 out of T2, I knew I had him. Paul was up 5 minutes on me after the bike, so I knew I couldn't catch him. So, I just ran my race. Cramping in right quad with 1 mile to go, so backed it off a little more.
What would you do differently?:

Take that darn Gu!
Post race
Warm down:

2 diet cokes, 3 oreos, a banana...passed on the hot dogs and red beans/rice.

What limited your ability to perform faster:

Cramp in right quad, just started getting hot, and only took one Gu during the race. Debated taking the 2nd but was just in too good of a groove on the bike. Oops.

Profile Album

Last updated: 2009-01-07 12:00 AM
00:20:04 | 750 meters | 02m 41s / 100meters
Age Group: 90/108
Overall: 433/579
Performance: Good
Suit: none
Course: squarish, right of the buoys, counterclockwise. Crosswind to start from right, then tailwind, then crosswind from left. Sighting was really pretty good today.
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Medium
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:24
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:47:07 | 17.5 miles | 22.29 mile/hr
Age Group: 8/108
Overall: 51/579
Performance: Good
Wind: Some
Course: I had the course at 17.72. Rolling, mostly uphill first half, mostly downhill return. Crosswind on NH-Holleman, tailwind on Friendship, crosswind on 55, headwind on Avent Ferry, crosswind on NH-Holleman again. Worked well.
Road: Smooth Dry Cadence: 90+
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:05
Overall: Good
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:20:35 | 03.11 miles | 06m 37s  min/mile
Age Group: 6/108
Overall: 54/579
Performance: Below average
Course: 20% pavement, 80% trail, is a fair assessment. It got warm out there, especially for later waves! Rolling, reasonably fun course. Shady for part of it (about 0.5-1.5 mile), not for the rest.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? No
Events on-time? No
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2009-07-12 11:07 AM

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Apex, NC
Subject: Triangle Triathlon

2009-07-12 5:12 PM
in reply to: #2279132

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Johns Creek, Georgia
Subject: RE: Triangle Triathlon
They should have given you a 5 minute bonus for what you did.  Great sportsmanship!  Super job out there as well!

Edited by hrliles 2009-07-12 5:12 PM
2009-07-12 8:10 PM
in reply to: #2279530

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Extreme Veteran
In front of computer when typing this.
Subject: RE: Triangle Triathlon
hrliles - 2009-07-12 6:12 PM They should have given you a 5 minute bonus for what you did.  Great sportsmanship!  Super job out there as well!

X2. Bill, nice job on the bike and run! You smoked both. But top score for taking the time to help that guy out on the swim!
2009-07-13 2:49 PM
in reply to: #2279132

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Apex, north carolina
Subject: RE: Triangle Triathlon
My husband was in the wave right after you and said someone was taken out of the water at the start.  That was very cool of you to help them!   Great job out there.  Smoking fast on that run! 
2009-07-15 8:13 AM
in reply to: #2279844

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Chapel Hill, NC
Subject: RE: Triangle Triathlon
louiskie - 2009-07-12 9:10 PM

hrliles - 2009-07-12 6:12 PM They should have given you a 5 minute bonus for what you did.  Great sportsmanship!  Super job out there as well!

X2. Bill, nice job on the bike and run! You smoked both. But top score for taking the time to help that guy out on the swim!

X3, definintely you deserve an award for that! You beat me on the bike, so you were smokin Great race and as always, super fast run.
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