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Smith Mountain Lake - Sprint Triathlon - Triathlon

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Smith Mountain Lake, Virginia
Set-Up, Inc
55F / 13C
Total Time = 1h 10m 13s
Overall Rank = 8/394
Age Group = 35-39
Age Group Rank = 1/46
Pre-race routine:

I didn't taper much, if any, for this race since it is getting close to Colubmia and this was a training race.

Ensure Plus
Power Bar
Endurance - Gatorade
Event warmup:

Swam 10 minutes before race which was very important
Practiced mounting the bike on the steep uphill and climbing the initial steep hill (dropped gear to easiest gear which was helpful)
My rack position was closest to the bike mount which was great
  • 11m 44s
  • 900 yards
  • 01m 18s / 100 yards

The swim was much better than the kinetic sprint. I acclimated myself to the water 10 minutes before the race and got over the hyperventilation due to the cold. I also floated with my face in the water immediately prior to the race since we were starting in chest deep water. This again helped me start relaxed. I started to the left and front of the pack.
What would you do differently?:

Nothing, except work on my sight swimming to swim more directly to and around the buoys.
Transition 1
  • 00m

T1 was awful. I had trouble getting my zipper on my wetsuit off, but I was eventually able to get it. My bike was laying on its side when I got to the rack. I started to go to the mount without my helmet and it took me minute to find it as it had rolled 6 bikes away on someone elses transition pile.
What would you do differently?:

Rack my bike in a way that it won't fall off.
  • 37m 25s
  • 12.5 miles
  • 20.04 mile/hr

Overall, the bike was pretty good. I was frustrated with not finding my helmet, so I went very hard up the first hill. I ended up pushing the ride hard up and down the hills and got tired on the very last hill before entering the park and dropped my speed to 14 mph and a couple people passed me. I immediately passed them after I crested the hill and got my speed back up and recovered. No one sustained a pass on me during the pike. A few additional people tried to pass me, but I was able to accelerate when I felt them starting to pass.
What would you do differently?:

Ride with a little less urgency early in the ride.
Transition 2
  • 00m 59s

Overall, a good transition
What would you do differently?:

Consider using the expandable shoes laces so I can avoid the tightening step.
  • 20m 7s
  • 3.1 miles
  • 06m 29s  min/mile

The run was pretty hard. 3 people passed me during the 1st mile. It turns out one was in my age group, but got 2nd in the race with a 16:30 5K. I passed back one of the people who passed me during the 2nd mile when I started to pump my arms. It turns out the other 2 were in the age group below me so they had a 3 minute head start.
What would you do differently?:

Start running harder a little earlier. I had a little energy at the end.
Post race
Warm down:

No warm down. I ran 50 minutes later than day to get my run time in for my Olympic distance training.

Last updated: 2005-05-14 12:00 AM
00:11:44 | 900 yards | 01m 18s / 100yards
Age Group: 1/46
Overall: 17/394
Performance: Good
Suit: Full Wetsuit; tri-suit; tri-shirt
Course: Beach entrance, but we started in the water and swam a U back to shore
Start type: Wade Plus:
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Bad Navigation: Below average
Rounding: Average
Time: 00:00
Performance: Bad
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
00:37:25 | 12.5 miles | 20.04 mile/hr
Age Group: 4/46
Overall: 18/394
Performance: Good
Wind: Some
Road: Smooth Dry Cadence: 95
Turns: Average Cornering: Below average
Gear changes: Below average Hills: Average
Race pace: Hard Drinks: Just right
Time: 00:59
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:20:07 | 03.1 miles | 06m 29s  min/mile
Age Group: 9/46
Overall: 30/394
Performance: Good
Course: Uphill for 1st mile and then flat with a short uphill/downhill in 2nd mile and the last mile is downhill
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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

2005-05-14 6:49 PM

New user

Clarksville, MD
Subject: Smith Mountain Lake - Sprint Triathlon

2005-05-14 8:47 PM
in reply to: #157644

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Extreme Veteran
Shiloh Illinois
Subject: RE: Smith Mountain Lake - Sprint Triathlon
great job, good times
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