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Plattsmouth Sprint Triathlon - TriathlonSprint

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Plattsmouth, Nebraska
United States
City of Plattsmouth
56F / 13C
Total Time = 1h 13m 23s
Overall Rank = 11/120
Age Group = M3539
Age Group Rank = 3/10
Pre-race routine:

Tapered by doing an easy run on Thursday and taking Friday off. I was a little worried because I ran 7.5 miles on Wednesday and wasn't sure my legs would be back, but they were.
For breakfast I had a Cliff bar & a Naked Fruit smoothy
Event warmup:

some light stretching
  • 5h 19m
  • 300 yards
  • 1h 46m 20s / 100 yards

I had always swam with just my trunks on and no shirt. I did this swim with my Tri top and from the very start I felt like my breathing was really restricted. I don't know if it was the sensation of having a shirt on or just nerves that caused me problems but I was out of breath after just one lap and sucking wind the whole time. I lost a good 30-40 seconds on my swim by being out of breath. I felt horrible when I got out of the water and had a tough time catching my breath running into T1
What would you do differently?:

either not wear my tri top or do some practice swims with it on.
Transition 1
  • 01m 30s

Going into T1 I was horribly out of breath from my swim and ran somewhat slowly to my bike. I got my helmet and glasses on quickly and ran up to the mounting line. It was a good 100y run up a fairly steep hill so I didn't run it that fast due to my breathing issues.
My shoes were clipped to my pedals and getting on the bike was fairly smooth, I just put one foot on top of the left shoe and started. I didn't get fully up to speed before I tried slipping my shoes on so I lost a lot of time trying to get my feet into the shoes. Plus I had never practiced slipping my feet into the shoes while riding with wet feet, so that was a new challenge that wasn't easy.
also forgot to hit the transition buttons on my watch, so i didn't record my T time.
What would you do differently?:

practice mounting more and putting shoes on with wet feet.
  • 40h 32m
  • 15 miles
  • 0.37 mile/hr

The first mile going out was a steep hill with a real sharp turn to the right at the bottom of the hill. So I had to go from 38mph down to 10 in a short distance to make that turn. OK, i didn't have to, but I tried to hold as much speed as I could. My rear tire did slip out a little bit as I was braking but it was a non issue.

after the first steep hill I was able to hold really good speed on the straightaways and downhills but I wasn't going very fast up the hills. This is my first tri and I just got my bike a month ago so I'm learning as I go. The first several hills I was down close to 10mph, which killed my average speed. after about 5 miles a very fast rider blew by me going up one of the hills and I noticed he was standing up and pushing it hard going up the hill so I figured what the heck and did the same. My speed went from 10 up to 15-18 going up the rest of the hills. booyaa I learned something. :)
coming back was more of the same with the last mile being a very steep hill heading back to transition. This got the HR up very high and made transition a little tougher.
I brought one bottle with gatorade in it but when I took a drink or two it just didn't taste good. I was wishing I had water versus the gator.
I still had a difficult time breathing through the entire bike ride. It seemed like I was horribly out of breath and my HR was spiking pretty high to the 170s. I don't know if this was still the nerves from the pool or if it was the tight Tri top constricting things.
What would you do differently?:

learn how to go up hills better
Transition 2
  • 02m

pulled my feet out easily from my shoes and swung my leg over to be on one side of the bike without issue. I came to a complete stop and jumped off versus doing a running stop, but it didn't add much time.
running my bike back to the bike rack was challenging because the paved road was very rough on my feet and there was a steep hill going down to transition. i initially grabbed my seat and ran down the hill but the bike started pulling me faster than I could run barefoot so I had to pull it back and use the brake on the bile a little to slow down my run.
Racking the bike was without incident and I decided to ditch the tri-top and put on a regular running T-shirt. this probably cost me 5-10 seconds but it was worth it.
I ordered some Zoot's but they're not here yet so I had to put on my socks and tie my shoes which slowed my T2 down a lot (plus the shirt).
What would you do differently?:

order zoots overnight... lol, ok not really

  • 24h 05m
  • 3.1 miles
  • 7h 46m 08s  min/mile

I started the run feeling very fresh and strong. I wondered if I should have pushed the bike harder, but oh well.
after a short uphill to get out of transition there's about 1/2 a mile that's fairly flat and I was holding a 6:45 pace through that. Finally my breathing was under control, so either the nerves wore off, or it was my tri top constricting things. (personally i think it was in my head)
at about the 1/2 mile mark I hit a horrible down hill that was about a 100 ft. drop (according to my gps watch) over less than a half mile. I have a tendency to over stride on downhills and hurt my knees/feet, so I kept my strides short and my head down. I was able to hold a 5:15 or so pace going down and felt great with no foot/knee pain at all. there was then a series of roller coaster hills with very steep inclines/declines. They had a water stop at the top of the steepest hill, but I grabbed a water and was so out of breath I couldn't drink it. i just put some water in my mouth and spit it out and continued on. I skipped the water again on the way back because i wasn't really thirsty.
at the end my legs were still very fresh and didn't even feel like I had pushed hard. My cardio was redlined most of the way, but that is my limiting factor, not my legs.

What would you do differently?:

run faster. :)
I wanted to hold a 7:00/mile pace overall, but ended up with a 8:13 which I felt was very good considering the mountains I had to run up. :)
Post race
Warm down:

grabbed a water and orange and did some stretching

What limited your ability to perform faster:

BREATHING. it killed my swim and didn't help on my bike. Not sure if it's just an experience thing or if it's my tri top.

Event comments:

I thought it was a good race. It was small with 120 participants. There were a couple places on the run that I wasn't 100% sure which way to go, but i just kept running straight and it worked out. so there were maybe a couple places a volunteer or two would have helped.
My wife did a little video as well.

Last updated: 2011-06-05 12:00 AM
05:19:00 | 300 yards | 1h 46m 20s / 100yards
Age Group: 4/10
Overall: 22/120
Performance: Bad
start to water exit I was right at 4:50, and the mat was a little ways away.
Suit: Tri top/bottom
Course: 25m pool serpentine swim
Start type: Inside Pool Plus: Time Trial
Water temp: 75F / 24C Current: Low
200M Perf. Below average Remainder: Bad
Breathing: Bad Drafting:
Waves: Navigation: Good
Time: 01:30
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
40:32:00 | 15 miles | 0.37 mile/hr
Age Group: 0/10
Overall: 0/120
Performance: Good
Wind: Some
Course: Out and back with some hills.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
Time: 02:00
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Good
24:05:00 | 03.1 miles | 7h 46m 08s  min/mile
Age Group: 4/10
Overall: 16/120
Performance: Good
Course: OMG, i didn't know they made hills that steep out and back
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: Below average
Race evaluation [1-5] 3

2011-06-11 4:50 PM

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Omaha, NE
Subject: Plattsmouth Sprint Triathlon

2011-06-13 10:06 AM
in reply to: #3543994

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Subject: RE: Plattsmouth Sprint Triathlon
Congrats on becomming a you will have this experience to grow and learn from. Maybe I'll get the chance to meet you at the Papillion Tri in a month. If not, good luck at that race and the others you have planned for this year.
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