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Columbia Triathlon - TriathlonOlympic


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Ellicott City, Maryland
United States
The Columbia Triathlon Association Inc.
Sunny
Total Time = 2h 58m 28s
Overall Rank = 769/1600
Age Group = W 30-34
Age Group Rank = 27/88
Pre-race routine:

up super early, banana and coffee. then picked up my family and drove to the race. ate PBJ on the way. drank nuun and relaxed. set up transition, got body marked, back to the car.
Event warmup:

run x 10 minutes E pace. stretch, stick. relax. a couple minute warmup in the water just before my wave went off.
Swim
  • 31m 9s
  • 1500 meters
  • 02m 04s / 100 meters
Comments:

felt pretty good navigating people - i really feel this was probably my best OWS to date. PRed by 2 minutes. was more aggressive than i have been in the past and more confident. it definitely helped. i was super relaxed leading up to the race and it paid off.
What would you do differently?:

nothing - great swim!
Transition 1
  • 03m
Comments:

felt a bit fatigued and i had forgotten what a long transition this is. ran a bit then walked. got some minor calf cramping when i was getting my feet out of my wetsuit - had to stretch for a minute.
What would you do differently?:

hurry a little more i guess but overall i'm not to concerned with this
Bike
  • 1h 27m 7s
  • 25.1 miles
  • 17.29 mile/hr
Comments:

definitely need to be aware of switching to lower gears earlier and really focus on powering through the hills. overall i really pushed more and more on the bike and focused on speed on the downhills. had some stomach issues where i was feeling pretty sick with too much sweet/nutrition and no plain water. i ended up puking once on the bike (that was a first) but powered through. also ended up successfully doing my first bottle exchange - yay!
What would you do differently?:

take a bottle of plain water and not add pre-race to as much stuff. more jelly bellys - i feel like i tolerate those better than the gu. sit more on the hills and gear down, rather than power through standing up in bigger gears.
Transition 2
  • 01m 26s
Comments:

steep hill to run down - i was cautious as i was a bit worried about falling. when i racked my bike i got it stuck on my wetsuit a bit - otherwise i was pretty happy with this.
What would you do differently?:

decided to take my tri top off and just run in my sports bra - AFTER i had my visor on. lost a few second there. otherwise i think it was good.
Run
  • 55m 49s
  • 6.21 miles
  • 08m 59s  min/mile
Comments:

the hills really did me in. ended up walking short spurts on multiple occasions. i just couldn't mentally or physically tough it out - which i'm a bit disappointed about. but overall pretty happy with the run considering how hard i pushed the swim and bike and coming into the run dehydrated.
What would you do differently?:

hydrate more on the bike to make sure i had enough in the tank for the run
Post race
Warm down:

collapsed. ate a bit then headed to pack up and leave. ate on the way home. stretched and showered after i got home.

What limited your ability to perform faster:

hills. maybe heat a bit and certainly not having enough fluid on board.

Event comments:

not a fan of the post-race food...




Last updated: 2011-01-25 12:00 AM
Swimming
00:31:09 | 1500 meters | 02m 04s / 100meters
Age Group: 44/88
Overall: 981/1600
Performance: Good
avg HR 173 avg HR 175
Suit: full sleeve
Course: rectangle. a decent amount of traffic throughout but i managed to find some clear water a few times.
Start type: Deep Water Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:00
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
01:27:07 | 25.1 miles | 17.29 mile/hr
Age Group: 31/88
Overall: 928/1600
Performance: Good
avg HR 158 max HR 176
Wind: None
Course: rolling hills with a few challenging ones
Road: Smooth Dry Cadence: 79
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:26
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:55:49 | 06.21 miles | 08m 59s  min/mile
Age Group: 25/88
Overall: 662/1600
Performance: Average
avg HR 161 max HR 172
Course: hilly! way more than i anticipated even having done a shorter version of the course in the past and really studying the course
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5]

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2011-05-22 4:38 PM

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