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Luray Triathlon - International - TriathlonOlympic

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Luray, Virginia
United States
Set-Up, Inc.
85F / 29C
Total Time = 2h 37m 15s
Overall Rank = 78/354
Age Group = 25-29
Age Group Rank = 13/40
Pre-race routine:

Woke up at 4am, in the car by 4:15 to make it down to Luray by 6am.
Event warmup:

Did some quick swims in the water, no wetsuit so I was getting used to wearing just the tri top.
  • 25m 25s
  • 1640 yards
  • 01m 33s / 100 yards

Felt good going out but the sun got in my eyes right off the bat and I had a tough time sighting. Swim felt long, or maybe I just wasn't used to not wearing a wetsuit in open water.
What would you do differently?:

Went out in the first 200m a little too hard. Need to ease into the swim and not get caught up in the guys sprinting for the first buoy.
Transition 1
  • 01m 48s

Had to run in from the beach up a set of probably 50 stairs that were really low. Found my rack easily, grabbed my gear and I was off.
What would you do differently?:

I need tri shoes. I waste way too much time messing with socks and my bike shoes when I should just be worrying about getting ON to the bike.
  • 1h 15m 2s
  • 25.56 miles
  • 20.44 mile/hr

Took a minute or two to shake the legs out, but felt pretty good going out. Long, gradual climbs wore my legs down. I haven't done much bike training in the last 6 weeks and I really started to feel it later on the course. I bought my first tri bike 3 weeks ago, and against my better judgment I decided to use it instead of my road bike. In retrospect, I probably should've used my roadie and I think I went too hard on the bike and didn't leave much left for the run. Took down two shots of hammer gel and a bottle of sports drink.
What would you do differently?:

Pace better, I got pretty aggressive on the hills and wore my legs out.
Transition 2
  • 01m 6s

Everyone talks about that it's not IF you ever get in a bike crash, its WHEN. Well, I decided that this would be my moment. I was coming in, 50 feet from the dismount line, I swing my right leg over riding on the left crank with my hands on the brakes, and just as I approach the dismount line I hear a huge WOOSH a few feet behind me. Someone came in very quickly right on my heels, and it scared the living sh!t out of me. I look over my left shoulder, twist the handle bars and send myself over on top of my bike as it buckles over. Very graceful. No injuries, bike is fine, just a shot to the ego. Well done me.
What would you do differently?:

Learn to dismount properly, or just worry about myself when coming up to the dismount line.
  • 53m 56s
  • 6.2 miles
  • 08m 42s  min/mile

Surprisingly, my legs felt pretty good coming out of transition. I get to the 1m mark at 7:30 and decide I'm going out too fast. I slow it down to something a little more comfortable because I know that there are bigger hills coming up. This is when my legs decided that they didn't want to work any more. Tried to keep an 8 min/mile pace, then an 8:30/mile pace, then a 9:00/mile pace, and finished up my final mile at almost a 10 min/mile. As I made the turn at 3.1, I heard Mary from Rehab2Racing yell "c'mon Tim, where are those afterburners!!" Apparently I left them at home =)

Sun was beating down, legs were fried and coming up that last hill was like a death march. With all of the run training I've been doing in the last few months I thought I'd be ok, but all the running in the world doesn't change the fact that I cooked my legs on the bike.
What would you do differently?:

Pace my bike better to leave some for the run.
Post race
What limited your ability to perform faster:

Pace better on the bike! I was 7th in my AG after the bike and fell to 13 during the run.

Event comments:

I have to give props to Team FeXY and Team Z, getting up that last hill on the bike was brutal and those horns were hilarious. Also, the support from the aid stations on the run was great (thanks BT'rs). David G. put on a well organized race, hopefully next year I can do it a little better trained on the bike.

Last updated: 2009-03-05 12:00 AM
00:25:25 | 1640 yards | 01m 33s / 100yards
Age Group: 7/40
Overall: 29/354
Performance: Good
Course: Funky M shape
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Average
Time: 01:48
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
01:15:02 | 25.56 miles | 20.44 mile/hr
Age Group: 7/40
Overall: 53/354
Performance: Average
Wind: None
Course: Lollipop shape course with a double loop
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Too hard Drinks: Just right
Time: 01:06
Overall: Bad
Riding w/ feet on shoes
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:53:56 | 06.2 miles | 08m 42s  min/mile
Age Group: 28/40
Overall: 200/354
Performance: Below average
Course: Rolling hills
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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] 5

2009-08-17 8:36 AM

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Extreme Veteran
Subject: Luray Triathlon - International

2009-08-17 8:45 AM
in reply to: #2352627

Subject: RE: Luray Triathlon - International

Great job! Yeah, that long uphill by the farm on the run course WAS a death-march, a lot of people that I know are fast, walking (including myself!). It was hot out and that course is no joke.

Glad you liked the horns

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