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Gator Grinder - TriathlonSprint

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Canby, Oregon
United States
65F / 18C
Total Time = 1h 34m 52s
Overall Rank = 130/177
Age Group = 40-44
Age Group Rank = 8/15
Pre-race routine:

Woke up at 4:45am to leave the house by 5:30 am. Had my usual oatmeal protien muffins and coffee. I packed up the car and the food for the tailgate party while my H was attending to the animals and we managed to leave by 5:35am. Arrived at the site at about 6:20am and there wasn't a soul to be seen (outside of volunteers and organizers). We used the bathroom, checked in, got marked, scoped out the transition area, set up our bikes/stuff and then went to look for people we knew.
Event warmup:

My heat didn't start until 8:40 am, so I had a little time to kill. I bumped into a few friends from the swim clinic, so that was cool. I watched the first two heats and the start of the third before I went out and started jogging around before my heat started. I ran back to the car twice (once to get some lip stuff!) and was dropping it off in transition (which did not 'close' like it some races), when a friend alerted me to the fact that my heat was getting in the water! Oops!
  • 10m 58s
  • 500 yards
  • 02m 11s / 100 yards

Ran into the pool area through the spectator door - threw my jacket and sandals at my husband, pulled on cap as I ran to my lane and jumped in! We had a quick explanation by a volunteer while I put on my goggles. I managed to do one lap half-assed behind another swimmer (who was barely swimming!) as a 'warm-up' but I was pretty jacked by that point anyway. I was in position 4, so I watched three others leave before me and then when I heard the whistle for me, I took off. For the first 4 laps, I easily did freestyle and was right on the tail of the woman in front of me. It felt effortless! She was doing a backstroke breast stroke thing but was actually moving pretty quickly! I had to switch to alternating in lengths of breaststroke when my HR got too high and I felt a bit sick to my stomach. I managed to keep up pretty well and did the last lap all free style. It felt like it went pretty well. When I jumped out of the pool, I was a tad wobbly, but I managed to head the right direction. My swim instructor was there (he was the lifeguard) to cheer me on and told me that I did it under 11 min (my best time yet). Yay!
What would you do differently?:

More pool time. I know that if I was in better shape (cardio), that I'd have been able to freestyle the whole thing and drop at least 0:30 off my total time.
Transition 1
  • 01m 59s

I could have been faster here. I did ok though. My cap didn't come off as fast as it could have but I didn't pull it off getting out of the pool knowing that they were taking photos at the pool door. Stupid reason, but whatever. I got the cap off, my tank on, my buff on and I was held up slightly by my helmet which NEVER goes on quickly. The buff helped, but not enough. I'm glad I'm due for a new helmet soon anyway! The shoes/socks went on as well as can be expected. I do need to practice getting from running with bike to riding bike (while wearing bike shoes) faster.
What would you do differently?:

Better helmet. Take off swim cap coming out of water.
  • 45m 15s
  • 12.8 miles
  • 16.97 mile/hr

My legs were freezing for the first 1/3 of the course due to evaporative cooling on tri capris. Those things should only be used for HOT days. I was only passed by people on aerobars and only one or two, so I felt pretty good about that. I think I could have been faster but I was thinking of the bike as the place to recover from the swim and rest up for the run, so I didn't push as well as I could have. I did feel like I was trying to 'catch up' in terms of hydration. While I did ok, I expected to do better on this leg, so I'm a little disappointed. I think part of the problem is that I didn't see hardly any other racers out there, so the 'competition' feeling wasn't there. I guess I need to make sure it's stronger within me, huh?
What would you do differently?:

Carry HEED next time. Get aerobars. Go harder!
Transition 2
  • 01m 19s

I really didn't do well with the running with my bike in road shoes after just having ridden. I need to practice this part, next time. My spot was also not optimal for transition from bike to run, so a lot of time felt wasted by the walking/running with the bike around barriers and stuff. Switching to run gear went really well. I also paused to see where my H was (he hadn't left yet for his bike leg).
What would you do differently?:

Not look for my husband. ;-) Practice running in bike shoes with bike after biking.
  • 35m 19s
  • 3.1 miles
  • 11m 23s  min/mile

The run actually went pretty well considering how unprepared I felt for this segment. 35:19 is 0:41 faster than I've ever done 5K, so I'm pleased. I never even once thought about walking, so that's also good. I ran one lap around the paved track with a friend who was doing her second one (my first one). That helped make the time go faster. I was suffering pretty badly until I got to the drink station - I needed water! I felt much better after that. All in all, I'm pleased. I have lots of room for improvement, but I think I did as well as can be expected given my training.
What would you do differently?:

Run faster. I think I could have turned it on quite a bit at the end, and I didn't. I could easily have come in under 35 min had I started pushing a little more once I saw how far I had to the finish (it was in sight for awhile).
Post race
Warm down:

Warm down consisted of running back to transition to pick up my timing chip band that I didn't use and then running back to the finish line to cheer on others finishing behind me (from later heats). I should have eaten something closer to finishing than I did.

What limited your ability to perform faster:


Event comments:

I thought it was a very well organized race. I don't have much to compare it to since it was my first, but based on other reports I've read and other biking events I've attended, this one was very well done. The only mark against them was that the post race food was kind of lame. Mostly 'rest stop food' like you'd find at bike rides - nothing really substantial.

Last updated: 2009-12-18 12:00 AM
00:10:58 | 500 yards | 02m 11s / 100yards
Age Group: 10/15
Overall: 0/177
Performance: Good
First half: freestyle Second half: alternating freestyle w/ breast stroke
Suit: desoto tri capri & sports bra
Course: Canby Swim Center pool - 6 lanes. I was lane 4, position 4.
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation:
Time: 01:59
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:45:15 | 12.8 miles | 16.97 mile/hr
Age Group: 5/15
Overall: 0/177
Performance: Average
Avg HR (including run) was 153 which is high for me.
Wind: Little
Course: Flat then hilly then flat again. Beautiful - not much traffic. One dead racoon.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:19
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Bad
Racking bike Good
Shoe and helmet removal Good
00:35:19 | 03.1 miles | 11m 23s  min/mile
Age Group: 10/15
Overall: 0/177
Performance: Good
Avg HR (including bike): 153
Course: Flat - two loops around small paved track - one water station. Finish on larger track.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4

2010-05-10 11:59 AM

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