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Riverwood Sprint Triathlon - TriathlonSprint

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Clayton, North Carolina
United States
Set-Up Inc
~55F / 0C
Total Time = 1h 20m 34s
Overall Rank = 171/277
Age Group = 35 - 39
Age Group Rank = 31/48
Pre-race routine:

Went to the airport to welcome the Hurricanes home from Montreal. They arrived at 1:15 AM to 200 cheering fans. :) I got about 3.5 hours sleep. It's all good!

Up at 5:15, showered, made coffee, ate a bananna, loaded up the car and hit the road. Arrived at 6:50, racked my bike, dumped my bag of stuff and went off to meet up with some BT'ers. Ran into fitphd and theattorney right away. A few minutes later, we met up with ellasdad. Jenneunc found me before the swim start, and she plays hockey! Have to get together at Iceplex soon. Missed out on meeting mandy7741. Hopefully next time.

I found the donuts and had a creme filled one. ;) Peed a few times. Watched fitphd's rockin swim and then headed back to finish setting up my transition area.
Event warmup:

Does eating the donut count? :O
  • 05m 19s
  • 300 yards
  • 01m 46s / 100 yards

This swim was interesting. I did well, but I never got into a groove. The fact that it was relatively short covered up for that a bit. I was averaging about 20-21 strokes/25 yards. I underestimated my swim time a little, since I've not really been hitting the pool all that hard. LOL I passed 4 people, I think, including two at once on the 5th lap. That took a lot out of me. My breathing was really good. I got good push offs from the walls, considering I have never bothered to learn how to do flip turns. LOL I completely zoned out at the swim start and pushed the wrong button on my HRM trying to start it. I just started it at the mat into T1. My HRM strap got pushed down a couple of times while pushing off the wall. It was a bit distracting. I let rip with a huge WHOOOOOOOO! after I climbed out of the pool. :) The swim time includes about 20 - 30 seconds of running to T1. Taking that off my swim time leaves an average pace at or under 1:40/100 yards. Rocking!!!
What would you do differently?:

Start my HRM properly, tighten my HRM strap, estimate my time a bit more accurately so I don't have to pass as many people, MAYBE eventually learn flip turns. :O
Transition 1
  • 02m 3s

T1 was pretty good. It took me a bit longer to get my stuff on, especially my socks, than I wanted. Chalk this one up to not having a T1 since this race last year. I really didn't rush very much.

Oh, I also put my shirt on backwards, but I didnt' notice until after I finished the race. LOL
What would you do differently?:

Quicker with socks and just a bit more overall urgency.
  • 42m 47s
  • 12.43 miles
  • 17.43 mile/hr

I went into this race with the intention of hammering the bike. For me, at least, I did just that! LOL I took 5 minutes off of my time from last year. I jumped on the gas right from the mount line. Drinking slowed me up a bit more than it should, but I have not practiced it in a year. I knew the course, having done it last year, so I was ready for the 1/2 mile climb at mile 11. I was up out of the saddle for several climbs, something that I did very little of last year. I passed a couple of people and was only passed by a handful of very strong riders. I pounded it right up to the dismount line. I'm very pleased with this ride! :)
What would you do differently?:

I drank most of a 24 oz bottle of Gatorade and it was too much. It slowed me on the run a bit. 1/2 bottle would be fine. More practice drinking while riding and more bike workouts at this pace will help in the future. As well as I did personally, I was still in the bottom 1/3 of my age group on the bike. Man, these tri folks are good riders! :)
Transition 2
  • 01m 31s

Good T2. My running with the bike was OK, until I almost lost my balance rounding a corner. LOL I continued running 1/2 of the length of the transition area, then had to walk for a bit to my rack. Got my shoes changed quickly (love the Yankz) and stretched very quickly.
What would you do differently?:

Nothing comes to mind other than more training bricks to be able to skip the stretching part. Maybe 15 seconds.
  • 28m 55s
  • 3.11 miles
  • 09m 18s  min/mile

My left calf decided it was going to protest and started to cramp. I had to stop to stretch it out two times in the first 1/2 mile. After that, my legs started to loosen up nicely, but I got a good side stitch from drinking too much on the bike. I had to ease up my pace a bit to recover from that. These distractions slowed me down a bit, but more importantly, took away my mental focus on running hard. I never shifted back into a higher gear after the side stitch went away. I did push hard for the last 1/4 mile or so, but my last 2 miles could have been better.
What would you do differently?:

Be smarter about drinking on the bike, and just brick, brick, brick! I've only done one brick workout all year so far. I know this will at least keep my legs from cramping as much, even if they still feel like rubber at the beginning of the run. More biking, and more intense bike workouts will also allow me to ride like I did today and not kill my legs. Man, did I ever have fun, even on this run! :)
Post race
Warm down:

Walked 1/2 mile from the finish line back to the T area where the drinks were. They moved the finish line this year to the middle of the street festival, which was great, but they didn't move the athlete's drinks near the finish line. (My only complaint with the race, and very minor) Loaded up my bag with a dozen or so assorted drinks and carried them back to the finish line for others to grab. Watched for theattorney to finish, but missed him while checking the preliminary results. Chatted with theattorney and fitphd a bit, then loaded up and headed out to Alex's hockey game.

What limited your ability to perform faster:

More training? Always a given. Specifically, more biking and more hard rides. Bricks! I guess more than 3 hours of sleep might help, but I never felt fatigued.

Event comments:

This is a great setting for racing. The country roads are beautiful and quiet, with a good sprinkle of hills. The neighborhood is very nice with a pretty run along the path around the lake. The street festival and general race atmosphere are just fantastic. The pool was a bit warm, but the swim was short enough that I never got overheated. They added 100 slots to the race cap this year and it capped out for the first time. Setup always does a great job with their races. The food looked great, but I had to split and couldn't wait in the line for it. This is the first race that I've done more than once. I sure hope I'm able to do it again next year!

Last updated: 2006-04-17 12:00 AM
00:05:19 | 300 yards | 01m 46s / 100yards
Age Group: 13/48
Overall: 78/277
Performance: Good
Course: 6 pool laps.
Start type: Inside Pool Plus:
Water temp: 85F / 29C Current:
200M Perf. Remainder:
Breathing: Good Drafting:
Waves: Navigation:
Time: 02:03
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:42:47 | 12.43 miles | 17.43 mile/hr
Age Group: 35/48
Overall: 182/277
Wind: Some
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Too much
Time: 01:31
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:28:55 | 03.11 miles | 09m 18s  min/mile
Age Group: 36/48
Overall: 194/277
Performance: Average
Course: Pretty nice neighborhood path around a small lake and through neighborhood streets. Some pretty decent hills, but the altered course from last year cut out some of the hardest hills from last year.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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

2006-05-01 9:57 AM

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Extreme Veteran
Chapel Hill, North Carolina
Subject: Riverwood Sprint Triathlon

2006-05-01 1:09 PM
in reply to: #411018

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Extreme Veteran
Winston-Salem, NC
Subject: RE: Riverwood Sprint Triathlon

Great first race this season, Mike!!! I love the shirt-on-backwards trick in T1! You were just trying to confuse the other racers, right? LOL! You rocked the swim! You passed 4 people. And what an excellent bike time! Great job!

Hope to see you at Triangle this year.

Go Canes!

2006-05-01 3:37 PM
in reply to: #411018

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Extreme Veteran
Clayton/Raleigh, North Carolina
Subject: RE: Riverwood Sprint Triathlon
Awesome race, especially on 3.5 hours sleep!! I looked for ya'll but never did find you. Jenneunc finally found me right before my swim. Hopefully next time we can meet up!
2006-05-01 8:00 PM
in reply to: #411018

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Whitsett, North Carolina
Subject: RE: Riverwood Sprint Triathlon
Mikey!  Way to come out of the blocks in 2006.  Awesome race.  Great swim too!  Very impressive.  5 passes in 300y is VERY impressive.
2006-05-02 9:22 AM
in reply to: #411018

Wilmington, NC
Subject: RE: Riverwood Sprint Triathlon
I had not read your RR until I finished mine earlier today.  But it's funny ... both of us had "sock issues" in T1, and both of us complained about the drinks being far away from the finish line!  It was great to see you again, though, and it was a fun race!  We need to train together ... for putting socks on in T1!  Oh, and thank you SO much for fetching drinks for us "late" finishers ... it was SO nice to have that drink at the end of my race!

Edited by theattorney 2006-05-02 9:23 AM
2006-05-03 2:12 AM
in reply to: #411018

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Seattle WA
Subject: RE: Riverwood Sprint Triathlon

great race mike!! and yes, i say the donut counts!! LOL

awesjme job on the bike - 5 minutes off last year is incredible!!

fit a few more bricks in, and you'll be scary on the run!

nice job!!! 

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