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Indian Creek Triathlon - TriathlonSprint


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Woodworth, Louisiana
United States
86F / 30C
Sunny
Total Time = 1h 24m 48s
Overall Rank = 6/181
Age Group = 40-44
Age Group Rank = 1/16
Pre-race routine:

Stayed in a hotel about 20 minutes from the race site. Woke up at 6 and ate a PB&J sandwich. Left for the race site at 6:30.
Event warmup:

Swam about 200 yds to get my heart rate up. Should have swam a little more.
Swim
  • 13m 14s
  • 875 yards
  • 01m 31s / 100 yards
Comments:

Pretty good swim considering I just came off a cruise and only swam twice in about 10 days. I lined up on the front left and took off hard for the first 200 meters then tried to settle into a rythm.
Lots of grass on the bottom of the lake, I actually got tangled in it on th way back in.
What would you do differently?:

Not go on a cruise before a race.
Transition 1
  • 00m 43s
Comments:

Not sure why, but I pulled my bike off the rack before putting on my helmet and sun glasses, kind of threw me off rythm. Not sure what happened here, transitions are usually pretty slick for me.
What would you do differently?:

Not pull my bike off the rack before putting on my glasses and helmet.
Bike
  • 48m 18s
  • 20 miles
  • 24.84 mile/hr
Comments:

Overall a solid performance. The course was rolling hills and I train on the flattest terrain imaginable. Right before I got to the turnaround I saw a group of 5-6 35-39's heading back to transition, I tried to catch them but could not reel them in. They started 3 minutes ahead of me so I knew if I kept them in range I would still be able to beat most of them with a good run. About mile 11 I caught up to a rival that has been trying to beat me for the last few years at the bottom of a bridge, I stayed behind him going up to see how strong he was looking. He looked like he was working pretty hard so I made my move at the top of the bridge and blew by him and hammered it on the downhill to create a gap between us.
I looked back a few minutes later and he was no where near me.
What would you do differently?:

Not gain 5-7lbs a week before a race.
Transition 2
  • 00m 39s
Comments:

Helmet off, visor on, shoes on, and race belt on as I run out of transition.
What would you do differently?:

nothing
Run
  • 21m 54s
  • 3.1 miles
  • 07m 04s  min/mile
Comments:

My legs felt pretty good, I tried to keep my pace below 7 min miles. My Garmin measured the distance at 3.15 miles, Run splits were:
Summary Time: 00:21:49 Distance: 3.15 Average speed: 06:55
1 00:06:49 1.00 06:50
2 00:06:58 1.00 06:58
3 00:07:01 1.00 07:01
4 00:01:00 0.15 06:34
So my run was pretty much on target. Not bad, but still have lots of room for improvement.
What would you do differently?:

More speed work, I just started doing speed work a few weeks prior to the race.
Post race
Warm down:

Walked around for a few minutes, rinsed off in the showers and went to the hotel to check out. The hotel would not give us a late check out so I had to go check out, causing me to miss the post race food and awards ceremony.

What limited your ability to perform faster:

Little run speed work and going on vacation right before a race. I really didn't plan to do this race, I didn't sign up until the Friday before the race.

Event comments:

I really like this race, the course is one of the best in the state. There are a few things I would change, noting major:
1)Differnet color swim caps for age groups.
2)Somewhere to wash the sand off your feet coming into T1.
3)Water at the turnaround on the run.
There is also a kids race after, so the whole family can get involved.






Last updated: 2011-06-13 12:00 AM
Swimming
00:13:14 | 875 yards | 01m 31s / 100yards
Age Group: 2/16
Overall: 21/181
Performance: Good
Suit: none
Course: Triangle
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 00:42.8
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:48:18 | 20 miles | 24.84 mile/hr
Age Group: 1/16
Overall: 4/181
Performance: Good
Wind: Little
Course: Out and back, rolling hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 00:39.3
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:21:54 | 03.1 miles | 07m 04s  min/mile
Age Group: 2/16
Overall: 12/181
Performance: Good
Course: Out and back, mostly flat.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities:
Race evaluation [1-5] 4

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2011-06-13 11:15 AM

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