General Discussion Race Reports! » In Training Spring Pool Triathlon Rss Feed  
Moderators: k9car363, alicefoeller Reply

In Training Spring Pool Triathlon - TriathlonSprint

View Member's Race Log View other race reports
Saratoga Springs, Utah
United States
65F / 18C
Total Time = 1h 11m 14s
Overall Rank = 85/218
Age Group = 25-29 M
Age Group Rank = 20/34
Pre-race routine:

Wander around between the pavilion and transition area in anticipation of the race start. Layed out all reqired items in my transition area, and payed more attention this time to how I could reduce my transition times.
Event warmup:

Light ~1/8 mi. warmup run... not too fast. Just enough to loosen me up.
  • 04m 27s
  • 250 yards
  • 01m 47s / 100 yards

Swim felt really effortless this time. I remembered to place the goggles over my eyes before jumping in the water this time :) and remained relaxed during the course of the race. Passed two people in front of me on the swim, boosting my confidence- Got done with the swim feeling like I could have done another 500 yards.
What would you do differently?:

Raise my pace slightly. I could have pushed slightly harder, esp. considering the short swim. I've been able to do 4:00 for 250 consistently in the past. Can't feel too bad though- still seem to be one of the faster swimmers in the crowd.
Transition 1
  • 01m 44s

WAY better than last race's T1. This time I had an easy time running out of the pool (wasn't winded at all), and had my bike shoes opened and ready to go. Socks over the wet feet were a little slow, and strapping the watch on took some time- also took a drink. All in all, I'd say I did very well.
What would you do differently?:

Could try some different socks that go on wet feet more easily, and possibly swim with the watch on (athough that's only possible if I'm going to continue using a stopwatch- I'll likely be buying a GPS watch soon). Also, need to work on jumping on the bike and clicking in. Considering trying regular toe clips and running shoes instead of the bike shoes for another race- That might help as well.
  • 36m 47s
  • 12 miles
  • 19.57 mile/hr

Did much better than last race- managed to hold better than 19 mph- In fact, almost 20- Met my goal speed, so I'm happy. Got passed by a few fast guys, but I managed to pass a few myself too!
What would you do differently?:

Push! I could have done better than 20 mph, but I dinked around with my water bottle, slowing way down on parts. I was also a bit wide/slow on my turnarounds (intimidated by them after last week's little turnaround spill). I would like to get the aerobars too... I'm thinking it might be the ticket to an extra mph or so.
Transition 2
  • 01m 13s

Came in and did this one okay. Still have a hard time with the bike dismount. Just unclipped... should have unstrapped shoes and run in socks. Ran into the transition area in my clunky bike shoes- makes for slow running... Still debating whether using the clipless shoes on the bike makes up for the lost transition times too.
What would you do differently?:

Possibly lose the bike shoes altogether. If I do use the shoes on the next race, I'll make sure I've practiced up on the art of unstrapping my shoes before the dismount so I can just leave the shoes attached and run my bike in on socks.
  • 27m 2s
  • 3.11 miles
  • 08m 41s  min/mile

Let the run kick my butt... After the poor start and wasted time, I was kind of discouraged. I was also breathing hard and felt the need to catch my breath a couple of times. Still, most of the issues were more mental than physical... Ran most of the run at too comfortable of a pace.
What would you do differently?:

Should have REALLY focused on NOT STOPPING and walking!! I've done better in training runs, and know I can handle an 8:00/mi (even sub 8s)... I need to devote more time to running, and incorporate some more bike/run bricks in my training to better simulate and prepare me for the mental torture. I could have easily shaved 2-3 minutes off of my run. I've done it before!! Heck, I've run a half-marathon with 7:59/mi pace before... I just have to get back to my roots! Maybe some base training (just as Yojimbo was touting recently... BASE, BASE, BASE!!!)
Post race
Warm down:

Stretches/walking... Rode my bike after I got home with my son at a slow comfortable rate about 4 mi. or so to loosen things up.

What limited your ability to perform faster:

Mental willpower... That run whooped me again- Gotta work on that running AFTER the bike. For whatever reason, my mind says NO to running after a bike ride right now, and I listen!

Event comments:

Pool was too hot (athough if they're truly fed by hot springs, there wasn't much that could be done)... Run course, esp. right out of transition was poorly marked and caused some frustration. I felt like I might have blown the race there, since it didn't seem like I was in the right area (even though I was).

Profile Album

Last updated: 2006-04-09 12:00 AM
00:04:27 | 250 yards | 01m 47s / 100yards
Age Group: 0/34
Overall: 0/218
Performance: Good
5 Laps of 50yards/lap. Narrow lanes, crowded pool.
Course: Serpentine-style laps in all five lanes
Start type: Inside Pool Plus: Shot
Water temp: 92F / 33C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Average
Time: 01:44
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:36:47 | 12 miles | 19.57 mile/hr
Age Group: 0/34
Overall: 0/218
Wind: None
Course: Out 3 mi., back, and out 3 mi. other direction and back. Mostly flat first 6 miles, and gentle hills other 6 miles.
Road: Smooth Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 01:13
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:27:02 | 03.11 miles | 08m 41s  min/mile
Age Group: 0/34
Overall: 0/218
Performance: Below average
Confused at run entrance and actually stopped and walked in circles confused about whether I was in the right spot...
Course: Mild uphill first 1 1/2 mi, and short downhill followed by flat dirt trail and flat finish.
Keeping cool Good Drinking Just right
Post race
Weight change: %1
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3

2006-04-24 11:51 AM

User image

Draper, Utah
Subject: In Training Spring Pool Triathlon

2006-04-24 6:20 PM
in reply to: #404885

User image

Extreme Veteran
Subject: RE: In Training Spring Pool Triathlon

Base! Base! Base!

(and that is of course why you beat me by two minutes)! HA!

You had a great race man. Great swim and bike. But I know what you mean getting "mentally" whooped up on during the run. I was enjoying the race so much and was so pleased with my bike that I just didn't want to go to meet up with with Mr. Pain like I did at IB!

Your swim was awesome. You are going to really do well in OW. Really well! Great bike! Add a few easy LSDs a week to your scheudle and a couple of long bricks and you'll have the juice to bust out that run like your workouts . . . or so they tell me.

2006-04-24 9:20 PM
in reply to: #405290

User image

Austin, TX
Subject: RE: In Training Spring Pool Triathlon
Yojimbo is right... Work on that base, then do some serious bricks leading up to the races and you'll be wearing a medal in no time!

And running after the bike is a pain, but it gets easier each time you do it in training.

Nice race, though. Keep up the hard work and improvement from race to race!
2006-04-24 11:36 PM
in reply to: #404885

User image

Extreme Veteran
Subject: RE: In Training Spring Pool Triathlon
Great pics! Can I get copies?
General Discussion-> Race Reports!
General Discussion Race Reports! » In Training Spring Pool Triathlon Rss Feed