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Valley Girl Triathlon - TriathlonSprint

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Liberty Lake, Washington
United States
Emde Sports, LLC.
70F / 21C
Total Time = 1h 19m 8s
Overall Rank = 46/455
Age Group = 40+ Athena
Age Group Rank = 1/21
Pre-race routine:

Got up at 5, drank Perpetuem, tried to convince myself that a latte would be a great idea (lost that argument), picked up coffee for my tri-brother, then picked him up on the way. Everything was packed and just had to throw it in the car. Took my bike out, locked the front door, then realized that I'd left all my gear inside. Glad I remembered then and not later...
Event warmup:

Watched the other waves start, paddled around in the water...overall pretty relaxed.
  • 09m 9s
  • 400 yards
  • 02m 15s / 100 yards

Pretty sure my swim was not the 24th best of the day - I just don't swim that well. Started toward the outside, had plenty of clear water, was able to slip between a couple of women right before the buoy, and passed several women from waves ahead of mine.
What would you do differently?:

More training - I haven't been in the water much this year. I would love to be able to do this swim wetsuit-free, but I've tried it twice and had panicky swims both times. This was not the year since I haven't been training much, but it's in my future.
Transition 1
  • 02m 12s

One other woman was at the rack before me and I watched her run out as I was trying to unstick my suit from my heels. Plus I was dizzy so it was not one of my best transitions. My socks were soaked when I put them on - ewwww - and my shoes went on easy. Helmet and glasses easy, off to the Looooong run out. My rack had the longest run out of anyone.
What would you do differently?:

Not sure - I don't want to cut the legs of my wetsuit. I kicked my legs coming in or I would have probably been dizzier, but overall it was ok for the first one in a year.
  • 36m 5s
  • 11.5 miles
  • 19.12 mile/hr

My favorite part of the race. Starting in the very last small wave in a race of 450 women means I get to say 'onyerleft' a lot. Didn't get passed once on the bike, but passed a bunch of people. Fun times. Pushed a little too hard on one hill and had noodly legs for a bit, and backed off a couple of times when my breathing got too hard, but a good hard effort.

Passed the one person from my age group about halfway through the course. My club jerseys are the best out there, but are pretty bright with a big round sun in the middle - a nice target - so I felt chased the whole time.
What would you do differently?:

More training - not as much bike time as I'd like. Also, maybe not ride an hour and a half the day before the race.
Transition 2
  • 02m 43s

Once again, a looooong run in (and out). Had to navigate some sand on the way in which was a little difficult. Shoe change went fast, grabbed hat and number belt to put on while I was on the go. I was running a little scared since mine was the first bike back and I knew the next person in my group wasn't far behind.
What would you do differently?:

  • 28m 58s
  • 3 miles
  • 09m 40s  min/mile

Hmmm, 24th OA on the swim, 24th OA on the bike, 159th on the run... looks like I could use some work. :)

The run was a bit of a grind. I always feel like I'm running so slow when I get off the bike. I didn't take my Garmin because I didn't want to bother putting it on in transition, so I had no pace info, just HR and PEL info. I just tried to stay relaxed but push as much as I could.
What would you do differently?:

NOT dump water up my nose when trying to drink. Drinking while running is a skill I have yet to master.
Post race
Warm down:

Got a bottle of water and watched more finishers. Have I mentioned yet that the finish area is a big party? LOTS of support for the racers all down a long stretch to the finish. Fun times! Walk back to the lake to pick up bike and gear, eat pizza and salad in the park and wait for awards.

What limited your ability to perform faster:

Not enough training, too much extra weight as usual. I was sick for two weeks, then on vacation for a week in June with no workouts and feel like I'm still not 'back' from that.

Event comments:

Emde sports does a fantastic job with this race year after year. I HIGHLY recommend it to women, particularly first timers, who want a fun experience, although all ability levels are represented. Not too crowded, great volunteer and community support, and an all-around fun time. I described it as a big party with a triathlon attached at one point. You have to be ready to sign up in October, because spots go fast, but they allow transfers and it seems like there are always a few available for someone who didn't get registered at first.

Last updated: 2011-05-12 12:00 AM
00:09:09 | 400 yards | 02m 15s / 100yards
Age Group: 0/21
Overall: 24/455
Performance: Good
Suit: Sleeveless BlueSeventy Axis
Course: One CCW lap, two big turn buoys. About a million kayaks.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:12
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:36:05 | 11.5 miles | 19.12 mile/hr
Age Group: 0/21
Overall: 24/455
Performance: Good
HR in Z3 a lot of the ride - really pushed and only backed off when I got noodle legs at one point.
Wind: None
Course: Nice course, a few hills and some nice downhills. BISON in a field halfway through!
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:43
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:28:58 | 03 miles | 09m 40s  min/mile
Age Group: 0/21
Overall: 159/455
Performance: Average
Tried to keep HR at high Z2 until the end. Crept up into Z3 often.
Course: Big loop with a lot of uphill. GREAT downhill finish area with lots of cheering fans.
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

2011-07-13 8:38 AM

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Spokane, Washington
Subject: Valley Girl Triathlon

2011-07-13 8:58 AM
in reply to: #3594208

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Extreme Veteran
Subject: RE: Valley Girl Triathlon
1st place AG...congrats on a great race!
2011-07-15 2:06 AM
in reply to: #3594208

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Coeur D'alene, ID
Subject: RE: Valley Girl Triathlon
Congrats on a great race and the bling!
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