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Iron Horse Triathlon - Sprint Distance - TriathlonSprint

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North Platte, Nebraska
United States
Great Plains Regional Medical Center
60F / 16C
Total Time = 1h 46m 55s
Overall Rank = 22/29
Age Group = M30-39
Age Group Rank = 10/12
Pre-race routine:

Woke up at 4:00 A.M. and couldn't get back to sleep thinking about this race. Wanted to switch to the Super Sprint but they wouldn't let me. Really nervous about the run today. Got up, showered and went to Wal-Mart for some breakfast. Rode to race with Clayton and Justin. Found that my back bike tire was flat. Tried to air it up but my tire pump quit working. Changed my tire and got it inflated. Set up transistion and found my family.
Event warmup:

Stood with the family and watched the waves before me start.
  • 10m 50s
  • 547 yards
  • 01m 59s / 100 yards

Let the guy I was sharing lanes with get a few strokes ahead so we didn't beat each other to death. Swim was uneventful. Happy with the swim for the lack of training I have done lately.
What would you do differently?:

More training.
Transition 1
  • 02m 36s

Grabbed towel right out of pool and tried to dry off while running to racks. HR monitor on, shirt on, helmet, glasses, garmin, socks and shoes all on. Went fairly well. Seemed like lots of stuff.
What would you do differently?:

Be faster. Do less stuff in transition.
  • 44m 41s
  • 15 miles
  • 20.14 mile/hr

Really pushed this bike. Plan was to take it easy and save it for the run, but once I was on the bike I pushed it. Passed several people and wasn't passed once. Course was flat and fast.
What would you do differently?:

Transition 2
  • 01m 16s

Got to my spot and there was a bike already there. Moved my bike to the other side of Justin. Otherwise went fairly well.
What would you do differently?:

Get faster.
  • 47m 17s
  • 5 miles
  • 09m 28s  min/mile

Left transition and the legs felt a little heavy. Got into the groove and made it to the first aid station. Walked this aid station to get some water in. Ran with another runner until the turn around which was nice. He dropped me just before the turn around to catch a friend. Took a short walk at the turn around aid station. After this walk the legs felt good. Ran the rest of the way in. Really tried to push the last half of a mile. Sprinted into the finish. Really happy with this run considering the lack of run training lately.
What would you do differently?:

More training
Post race
Warm down:

Hung out with family and waited for Clayton to finish the Super Sprint.

What limited your ability to perform faster:

Training as usual.

Event comments:

Really well organized. Might be getting a little big for a pool swim since there were lots of waves and people spread over the course. Had bikers and runners all trying to share the same lane. With the country portion of the bike and run this could have been not safe because I saw several cars on the race route. Overall loved the course and had a great time. Run might be a little long for a sprint distance, maybe shorten the run or turn it into a true Olympic distance event.

Last updated: 2009-07-20 12:00 AM
00:10:50 | 547 yards | 01m 59s / 100yards
Age Group: 10/12
Overall: 22/29
Performance: Average
Course: Pool swim. 50 meter pool which was nice since I'm used to a 25 meter pool.
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Time: 02:36
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:44:41 | 15 miles | 20.14 mile/hr
Age Group: 5/12
Overall: 11/29
Performance: Good
Avg. HR 172, Max. 176.
Wind: Little
Course: One mile on city streets and then the rest on paved rural roads. Flat with one hill.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:16
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
00:47:17 | 05 miles | 09m 28s  min/mile
Age Group: 12/12
Overall: 27/29
Performance: Average
Avg. HR 168, Max 184. Mile 1 9:31 Mile 2 9:33 Mile 3 9:57 Mile 4 9:49 Mile 5 8:25
Course: Out and back with one mile in city and the rest on rural paved roads. Same as bike route.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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

2009-08-03 3:56 PM

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Beatrice, Nebraska
Subject: Iron Horse Triathlon - Sprint Distance

2009-08-05 12:57 AM
in reply to: #2324991

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Subject: RE: Iron Horse Triathlon - Sprint Distance
Good job man.  Glad you were able to put it all together.
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