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Old College TRI Sprint Triathlon - TriathlonSprint

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Denton, Texas
United States
Dallas Athletes
65F / 18C
Total Time = 1h 27m
Overall Rank = 80/201
Age Group = 40-44
Age Group Rank = 9/15
Pre-race routine:

Easy Run to the truck to get my Safety glasses. LOL Drank Cytomax Muscle Milk IPO solid Cliff Bar.
Event warmup:

100m laps in the pool to make sure everything was tight and not issues.
  • 06m 20s
  • 328 yards
  • 01m 56s / 100 yards

I was caught in the first 50m but the swimmer behind fell back after 75m. Good pulls and form. I have been working on flip turns but didn't do them. Used Open turns and didn't lose much time.

Ranked 92nd
What would you do differently?:

Need to get 1 piece suit. The Two piece pick up water and seems to slow me down. HR monitor moved on the dive in. It didn't look like I lost any data but Need to put the strap tighter.
Transition 1
  • 01m 39s

Split decision to not use socks. I had them rolled up and ready to go. I had rode without them before so it wasn't a big deal. Slipped shoes on and ran to bike mounting point. T1 to Bike Transition was smooth. Passed 5 people at T1 exit trying to get on there bikes.
What would you do differently?:

Tri Specific road bike Shoes. Shimano SPD-SL's are great Training/Bike racing shoes but are difficult to get into in race conditions with them clipped to the pedals. It put them on by the rack and run with them.
  • 49m
  • 16 miles
  • 19.59 mile/hr

Avg Cadence was good keep the gears in the meat of my spin for efficient peddling.
What would you do differently?:

Nothing really Maybe keep my cadence higher. Get an Areo helmet.
Transition 2
  • 01m 7s

Transition from Bike to Run went smoothly. Had a little problem with my legs being tight from the bike portion.
What would you do differently?:

Stretch my calf and thigh muscles more thoroughly before dismounting.
  • 28m 56s
  • 3.1 miles
  • 09m 20s  min/mile

Still had problems getting pace up. After Mile 2 I felt much better and could pick the pace up more. Cadence was off a little bit. However this run was by far my PR for sprint length Tri 5k.
What would you do differently?:

Had a goal of a 9:15/mile pace. I was ahead at the first mile but the hills and my lack of street running started to really bit into the time I made on the bicycle. Need to focus on speed work and getting comfortable running at 8:00/Mi or better pace.
Post race
Warm down:

Walked around the block to reduce HR to Zone 1-2. Then walk back to start area to get drinks.

What limited your ability to perform faster:

Running. See above ;-(

Event comments:

The course had some areas where exposed aggregate sidewalks seemed a little slippery when wet. Hey it was raining though. The indoor facility Pool was excellent. Maybe next year the rain will hold off.

Last updated: 2009-08-10 12:00 AM
00:06:20 | 328 yards | 01m 56s / 100yards
Age Group: 0/15
Overall: 0/201
Performance: Good
Made good Turns and finished strong. HR AVG 154, Perceived Pace was 2:00min/100m.
Suit: Zoot Tri Tank and Bottom
Course: 300m Pool Swim Snake swim with 10sec TT start.
Start type: Inside Pool Plus: Shot
Water temp: 78F / 26C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding: Good
Time: 01:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:49:00 | 16 miles | 19.59 mile/hr
Age Group: 6/15
Overall: 60/201
Performance: Good
Went out a little hard at first. HR 174BPM on the first major hill, backed it down a little to conserve Energy then averaged 152bpm on rest of course
Wind: Cross-winds with gusts
Course: Rough country road. Chipseal Really had to fight to keep the bike going and had fairly heavy cross winds.
Road: Rough Wet Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:07
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:28:56 | 03.1 miles | 09m 20s  min/mile
Age Group: 11/15
Overall: 132/201
Performance: Below average
Course: Fairly Hilly mostly sidewalks, Running surface was slick in spots(exposed aggregate) had to take it easy on those spots
Keeping cool Average Drinking Just right
Post race
Weight change: %0
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: Average
Race evaluation [1-5] 4

2009-09-17 10:25 PM

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Subject: Old College TRI Sprint Triathlon
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