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mini-Mussel Sprint Triathlon - TriathlonSprint

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Geneva, New York
United States
Musselman Triathlon
75F / 24C
Total Time = 1h 21m 31s
Overall Rank = 40/738
Age Group = 30-34
Age Group Rank = 5/48
Pre-race routine:

Woke up early and ate a bagel and a granola bar. Made sure my transition bag was all ready and headed to the race. Unpacked bike and equiptment, got numbers and chip, set up transition, taped my ankle and headed for the starting line 20 minutes before my wave start. I sprained my ankle a week before the race, so I felt there was no pressure in this race. Wasnt even sure I was going to finish once I started running.
Event warmup:

Did a bit of jogging to the bathroom to test my taped ankle. It felt ok but not great. Still hadnt done any jogging on it for a week. Got in the water about 6 minutes before the wave start so did a short warm up towards the starting line.
  • 12m 49s
  • 820 yards
  • 01m 34s / 100 yards

My swim last year was 16 minutes. I worked on my swim all winter and spring, so I was ready for the swim this year. However, I went out way too fast the first 200m and could barely breathe for the next 200 meters. I had to quickly switch to 2 strokes then breathe and twice had to stop for a second or two to get some air. I regrouped and the second 400 went pretty well - even though my form was awful and I had to continue with 2 storkes then breathe. All in all, my time was over 3 minutes faster than last year and I learned a lot from actually being in the middle of the pack instead of the back of the pack.

Ankle held up well and was not a factor in the swim.

What would you do differently?:

Not much, I guess. I learned a lot from this race and next year will be even better. Although, probably not another 3 minutes. This year I wasnt "out of it" after the swim, but I'd still like to be 1-2 minutes faster to be closer to the competitors that beat me by a few seconds overall, but were over a minute faster than me in the swim.
Transition 1
  • 02m 12s

My transition went well, although after looking at the people who finished around me, I lost almost a minute to everyone. I had to jog slow because of my tender ankle and also took my time getting my wetsuit off my ankle. When I put my bike jersey on, I ripped my number so I had to pin one of the pins back on. I put on my bike shoes in transition instead of on the bike, which I had planned on doing originally.
What would you do differently?:

Wear a tri suit and get a number belt. Putting on my bike jersey wasted lots of time. If my ankle were better, I would have saved 15-30 seconds running through transition, running with bike shoes on and pulling my wetsuit off.
  • 44m 50s
  • 16.1 miles
  • 21.55 mile/hr

Felt strong and focused on the bike, even though I was pretty winded from the swim for the first part. I pushed it hard the whole time and passed about a dozen people with 2-3 people passing me. From the halfway point there was a good group of about 5 guys, including myself, who kept passing eachother and pushing the pace. It was really nice competition and we all kept up a good pace because of it.

I was 4m 30s faster in the bike this year compared to last year. Last year I was on a road bike that didnt fit that great and this year I had a TT bike which I had rode for a few hundred miles. I felt comfortable in the aero position and everything about the bike was excellent.
What would you do differently?:

The only thing I can do differently is train harder. My longest ride was 30 miles (once) and most rides were 15-16 miles. Overall, I rode about 300 miles in preparation for the race. I am confident I could train harder and be near 23mph average.
Transition 2
  • 01m 31s

Pretty slow transition, although I didnt lose as much time to my competitors as in T1. I took my bike shoes out of my pedals and stopped completely before dismounting my bike. I didnt want to turn my ankle so I took it easy going from the pavement to the grassy transition area. Changed bike shoes to running shoes, which was a bit slow because of my tender ankle.
What would you do differently?:

If I was more focused and more importantly, agile, I could drop my T2 transition time by 15-30 seconds, which would put me right around the time of my competitors. It will just take some practice and a good ankle.
  • 20m 9s
  • 3.1 miles
  • 06m 30s  min/mile

For the first mile of the run, I ran really slowly (7:30 pace), because I wasnt sure how my ankle was going to hold up. After the first mile though, my ankle (and leg muscles) loosened up and I was able to push it through the finish. My run was slower than last year, but mostly because of my ankle and lack of run conditioning the past week.
What would you do differently?:

I was hoping to be in the top 3 in the run this year, becuase I'm in much better shape and running is my strongest event. Due to my ankle being hurt, I didnt have much of a chance to do that, but next year I will train even harder and I can definiately be in the top 3. If I were to transition better and run at my full ability I would be right in mix for a top 3 finish in my age group.
Post race
Warm down:

My ankle felt okay, but I visited the medical tent for some ice. The temperature was rising and I was getting overheated, so I cooled off and just relaxed in the grass for awhile.

What limited your ability to perform faster:

Sprained ankle.

Event comments:

The race was well organized. Seneca Lake is a beautiful location and I had a lot of fun. Exceeded expectations.

Last updated: 2010-07-14 12:00 AM
00:12:49 | 820 yards | 01m 34s / 100yards
Age Group: 14/48
Overall: 137/738
Performance: Good
Suit: yes, sleeveless
Course: In a narrow, but deep canal at the North end of Seneca Lake that connects Cayuga Lake with Seneca Lake.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Below average Drafting: Average
Waves: Good Navigation: Average
Rounding: Average
Time: 02:12
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:44:50 | 16.1 miles | 21.55 mile/hr
Age Group: 5/48
Overall: 46/738
Performance: Good
Wind: Some
Course: Out and back rolling hills along West side of Seneca Lake.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:31
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
00:20:09 | 03.1 miles | 06m 30s  min/mile
Age Group: 3/48
Overall: 15/738
Performance: Good
Course: Flat, paved path along Seneca Lake North shore.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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

2010-07-14 8:52 AM

Subject: mini-Mussel Sprint Triathlon
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