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Cranberry Trifest - TriathlonSprint

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Lakeville, Massachusetts
United States
Sun Multisport Events
80F / 27C
Total Time = 1h 20m 4s
Overall Rank = 73/344
Age Group = Athena
Age Group Rank = 2/14
Pre-race routine:

Stayed over on Friday night in Middleboro. Up around 5 a.m. Unsweetened applesauce, Powerbar and coffee. Headed to Lakeville to set up transition. In attempting to rack my bike the rack itself fell apart -- after a little help got it back together. Chatted in transition while Shaun played transition police and tried to get people to rack correctly.
Event warmup:

Off in the last wave so no real warm up. Ate another half of a Powerbar and took my GU 15 minutes before the swim start.
  • 15m 53s
  • 880 yards
  • 01m 48s / 100 yards

Some of the slowness was caused by swimmers in the waves in front of me crowding the line and running into me but most of it was my fault.

As my bike and run have improved, my swim has stayed the same. Its coming to the point where I need to consider how much effort I need to put into swimming to get what kind of improvement.
Transition 1
  • 02m 24s

Long transition (up the stone step, across the rode, run up the length of transition and then all the way back to my bike slot).
What would you do differently?:

Not much. My Gramin said I travelled .33 miles in transition, so there's not much I can do to go faster than I did.
  • 34m 35s
  • 12 miles
  • 20.82 mile/hr

The bike has become pretty solid. Despite having over 700 miles in my legs for the month and having the race come at the end of a 22 hour training week, I was still able to push out pretty solid numbers. I'd like to be able to do this course on fresh legs and see how fast I could go.
What would you do differently?:

Rest. Taper.
Transition 2
  • 01m 43s

I dismount at the dismount line and as I'm about to run into transition a older man and his grandson decide it owuld be a good idea to cross in front of me. Not good as I have to stop dead in my tracks and essentially throw the bike back so it doesn't hit them. I may have screamed at them as well.
  • 25m 31s
  • 3.1 miles
  • 08m 14s  min/mile

I didn't look at pace once. Goal was just to keep the HR in Z2. My legs were cooked but I just kept running.
What would you do differently?:

Once again, I would like to try this on fresh legs. I think I'm due for a 5K PR and but for my training load this week, could probably have set one on this course.
Post race
What limited your ability to perform faster:

It was week two of my third build period and the weeks volume was 22 hours. I knew I was training through these races. With fresher legs, I think I oculd have shaved a few more minutes off my time.

Last updated: 2010-07-12 12:00 AM
00:15:53 | 880 yards | 01m 48s / 100yards
Age Group: 0/14
Overall: 90/344
Performance: Average
Suit: BlueSeventy Sleeves Axis
Course: Rectangle in Loon Pond with alternating green and orange buoys.
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 02:24
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:34:35 | 12 miles | 20.82 mile/hr
Age Group: 0/14
Overall: 69/344
Performance: Good
Wind: Some
Course: Two laps of the Cranberry run course in reverse. Short climb, followed by a longer down hill, a few more short climbs and then down hill to flat, repeat.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:43
Overall: Average
Riding w/ feet on shoes
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:25:31 | 03.1 miles | 08m 14s  min/mile
Age Group: 0/14
Overall: 132/344
Performance: Good
Course: Lollipop loop through a golf course and adjoining neighboorhood. Decent little hill climb between miles one and two.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
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

2010-09-01 2:07 PM

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Nutmeg State
Subject: Cranberry Trifest

2010-09-02 1:55 PM
in reply to: #3076543

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Extreme Veteran
Subject: RE: Cranberry Trifest
Fresh legs smesh're getting fast!!! Great race! Did you do the Oly too?
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