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Greater Nashua Y Tri - TriathlonSprint

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Merrimack, New Hampshire
United States
55F / 13C
Total Time = 1h 53m 24s
Overall Rank = 212/289
Age Group = 30-39
Age Group Rank = 48/54
Pre-race routine:

Having learned my lesson from my first triathlon last year, I ate a very light breakfast of Special K with fruit at 6:45AM. I had very little milk and sipped only small amounts of water pre-race. I had a good night of sleep the night prior, woke up at 6AM, and was at the race at 7:15AM for a 9:15AM start time.
Event warmup:

  • 11m 22s
  • 580 yards
  • 01m 58s / 100 yards

Came in #107 of 289 in the swim. I am happy at how much better I performed in this OWS compared to my first OWS ever at last year's Concord Y Tri. I had a little trouble starting off due to choking/inhaling water from the turbulence created by the other swimmers, who I deliberately let go ahead of me. I had trouble initially freestyle swimming and began to feel a repeat of the panic I had last year where I couldn't catch my breath and had to struggle the entire OWS. I forced myself to slow down and calm down and began freestyle swimming focusing on proper form and my usual 3-stroke/breath cadence. I then had a great swim and only had to use the breast stroke about four times to re-sync my breathing. This was a MAJOR improvement over last year!
What would you do differently?:

Calm down/slow down much sooner and force myself to get into the proper stroke and cadence from the get go--I need to learn to freestyle swim within a group of people at the start of a race. I tried starting with freestyle but quickly resorted to breast due to inhaling water. I could not get my head down initially in the freestyle either.
Transition 1
  • 06m 22s

The run from the swim to the Transition area was about 800'. I was a bit tired from the swim and needed to catch my breath so I only ran about 1/2 of the 800's. Wetsuit stripper made my day--I had no idea they were there. I had to put on a long-sleeve shirt due to cold weather and put on socks for my shoes (can't run w/o socks). I also had to fuss with riding gloves due to the chilly temp. My gear bag was in the way due to lack of space in racks, and my bike for some reason no longer slid under the rack (I mounted it rear wheel in via the seat) and I had to fuss to get the bike out. Walked quickly but carefully through bumpy terrain (knees hurt a bit) and had only minor issues getting cleats into pedals. I remembered to have my bike in the granny gear this time.
What would you do differently?:

Better conditioning will allow me not to have to catch my breath as much post-swim.
  • 55m 15s
  • 16 miles
  • 17.38 mile/hr

Was #140 of 289 in the bike. Overall, I'm disappointed in the time. I thought I was much quicker than I actually was. I passed a lot of people and only a handful of the real Tri guys passed me. I only consumed about 1/4 of the bike's water bottle and the course had only small rolling hills. I really liked the bike course and I loved my new Felt S32 for this race. It performed fantastic.
What would you do differently?:

I need more conditioning and especially need more hill training.
Transition 2
  • 03m 8s

A good T2 but I lost time due to having to stretch my calves, hamstrings, and quads.
What would you do differently?:

Not much I can do. I tried stretching my calves while on my bike and I lost some time on the bike because of it. The stretching is a must though, I can't seem to get around that. My legs simply are much too tight otherwise.
  • 37m 19s
  • 3.1 miles
  • 12m 02s  min/mile

I was #265 out of 289 on the run. The run was pathetic and I expected a dismal performance. I've had work done on both knees (needle procedures, Graston PT) in the last six months, one minor broken ankle (left), and sprained my right ankle three times since March. I've had almost no pre-race running except for a few 1.5 mile runs. The first 1/4 mile was tough as I felt a lot of tightness in my calves and some in my quads. I had to stop and stretch my calves because to not do so would have further hampered my run. The first mile took forever due to catching breath and muscle tightness, the second went much better because it was a nice, long slight downhill, and mile three was the slowest as I constantly stopped to walk.
What would you do differently?:

I simply need more conditioning and I need more bike/run brick workouts.
Post race
Warm down:


What limited your ability to perform faster:

Lack of training due to injuries

Event comments:

I can't wait for next year. Great race!

Last updated: 2011-03-08 12:00 AM
00:11:22 | 580 yards | 01m 58s / 100yards
Age Group: 0/54
Overall: 107/289
Performance: Good
Suit: Xterra Vortex 4 Sleeveless
Course: Approx 1/3 mile with 3 left turns around 3 buoys. Treading water start, was able to stand up only about 10' away from the shore line at the end.
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Average Drafting:
Waves: Below average Navigation: Good
Rounding: Good
Time: 06:22
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:55:15 | 16 miles | 17.38 mile/hr
Age Group: 0/54
Overall: 140/289
Performance: Good
Wind: Some
Course: Great bike course. Very few hills yet some good downhill opportunities for speed.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 03:08
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:37:19 | 03.1 miles | 12m 02s  min/mile
Age Group: 0/54
Overall: 265/289
Performance: Bad
Course: mile 1 = flat mile 2 = long slight downhill mile 3 = slight uphill at first, then flat, then slight downhill at the end
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

2011-06-12 8:25 PM

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Southern New Hampshire
Subject: Greater Nashua Y Tri
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