Salem Spring Triathlon

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Salem Spring Triathlon - TriathlonSprint


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Salem, Utah
United States
65F / 18C
Overcast
 		Total Time = 1h 28m 34s
Overall Rank = 222/657
Age Group = M 25-29
Age Group Rank = 37/78
Pre-race routine:

Slept pretty good the night before. Got up around 6:00 and I left the house at 6:35 way to early, I was the first person there. Checked in got my Transtion area set-up and the waited
Event warmup:

Rode my bike about 2 miles just to warm up the legs. Put my wetsuit on and swam out to one of the bouys and back
Swim
  • 20m 20s
  • 800 meters
  • 02m 32s / 100 meters
Comments:

The swim was much harder than I thought it would be, I felt like it was never going to end. The wetsuit felt like it was going to crush my chest, I couldn't get the breaths that I wanted to. But I survived
What would you do differently?:

More Open Water Swims need to practice more in the water
Transition 1
  • 02m 21s
Comments:

T1 went very well, I thought that I transitioned very quickly
What would you do differently?:

Practice getting on the bike with a elevated HR
Bike
  • 38m 20s
  • 12.4 miles
  • 19.41 mile/hr
Comments:

Ride was good it took me a little over a mile to recover from the swim first lap time was 20:?? minutes and the second was 18:?? minutes. I was able to go faster on the second lap
What would you do differently?:

Ride the bike course. Practice riding after running or swimming to simulate race conditions
Transition 2
  • 01m 2s
Comments:

The dismount from the bike was at the bottom of a hill which made it hard to hit the brakes and get stopped before having to dismount. Ran with bike into Transition changes shoes put socks on removed helmet and took a sip of water and away we went
What would you do differently?:

Try to take feet out of shoes before getting off of the bike, carry the bike instead of running with it
Run
  • 26m 16s
  • 3.1 miles
  • 08m 28s  min/mile
Comments:

My back was aching for the first .5 mile and I thought my calves were going to cramp up on me. After about the first mile this went away and I was able to keep a pace
What would you do differently?:

More bricks and strength training to strength my back
Post race
Warm down:

Light streching

Event comments:

Was a good race I was 8 minutes behind my goal. Now I have something to shoot for next year




Last updated: 2006-03-28 12:00 AM
Swimming
00:20:20 | 800 meters | 02m 32s / 100meters
Age Group: 0/78
Overall: 0/657
Performance: Below average
Suit: Full Body
Course: Stated on the north end at a small boat ramp, went southeast keeping buoys on the right. Swam under the bridge around two bouys and then followed the shore line to a sandy beach where you exited the pond
Start type: Wade Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Average
T1
Time: 02:21
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:38:20 | 12.4 miles | 19.41 mile/hr
Age Group: 0/78
Overall: 0/657
Performance:
Wind: Some
Course: More like a criterum race lots of turns, hard to keep up any speed
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:02
Overall: Good
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:26:16 | 03.1 miles | 08m 28s  min/mile
Age Group: 0/78
Overall: 0/657
Performance: Below average
Course: Course through Salem one hill about .75 miles into the run course that was difficult and the flat and downhill.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 3

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2006-05-30 9:22 AM

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Member
35
25
Subject: Salem Spring Triathlon

2006-05-30 11:21 AM
in reply to: #437693

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Extreme Veteran
760
5001001002525
Provo, UT (my heart is in Seattle)
Subject: RE: Salem Spring Triathlon
Nice race!  Sounds like the water was a little rougher than you imagined it was going to be?  I would have raced Salem as well if I wasn't taking the LSAT in two weeks Cry
2006-05-31 2:04 AM
in reply to: #437693

New user
3

North East
Subject: RE: Salem Spring Triathlon
I know what you mean about the swim. That is my best leg and I could not catch my breath which tanked me. I usually have 13-15 min 800 but it took me 19:19. I heard that a lot of people had the same situation with breathing. Funny how that can be. Good race though, uphill run sucked but you get the good with bad.

Way to go, You kick my butt by 20 mins.
2006-06-02 4:10 PM
in reply to: #437693

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Expert
900
500100100100100
Austin, TX
Subject: RE: Salem Spring Triathlon
Was this your first tri? (can't remember)

Regardless, good job. I did a swim in that pond on Monday and couldn't imagine being out there on an out and back with 500 other people. Talk about crazy!
2006-06-05 9:59 PM
in reply to: #437693

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Expert
1157
10001002525
Tremonton, Utah
Subject: RE: Salem Spring Triathlon

Nice Job!  You did well.  What kind a wetsuit did you get.  Sounds like it may have been a tad small.   I swam with runningfoo in the Salem Pond on Monday after the race and while the distance seemed forever, was ok in the suit.

Needless to say, you've got that first OWS race under your belt -- Use this race as a baseline and you'll do great opn your next one.  You know what's coming, particularly in the Open Water.

 What is your next planned race.  I'm doing the Saratoga Open Water this Saturday.  After that, Provo.

I agree, bricks are very important, they'll really help in the transition.

Would love to get together with ya anytime for a good OWS workout or a brick.  

COngrats on a great race!

 

 

 

 

 

 

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