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Tune Up Triathlon - TriathlonSprint

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Highlands Ranch, Colorado
United States
Highlands Ranch Community Association
65F / 18C
Total Time = 1h 15m 32s
Overall Rank = 38/169
Age Group = 45-49
Age Group Rank = 13/23
Pre-race routine:

Packed all the gear the night before, prepped the bike, revisited the sloppy cassette shifting that was scheduled for correction a bit too late for this event.
Had a crummy night sleep, was up 3 or four times between work issues and 'will the bike break down?' thoughts, which of course it didn't. Maybe slept 4 1/2 hours.
Event warmup:

Got to transition, and it was blocked off until 5am, someone in HRCA has begun taking this a bit too seriously. Once in we discovered the six of us there at the crack of dawn were all in the same rack, one girl played "I was here first" for the end cap, which worked well in the end for setting up by the fence, with a big corner for the little t-mat.
Did the usual walk-jog from pool to parking lot, the lined up for chips
  • 07m 46s
  • 500 yards
  • 01m 33s / 100 yards

among the four in my lane, we were all "7:00s"; They started us ~10 seconds apart, so no drafting, I couldn't have kept with the guy in front anyway - he finished about ~40yards ahead of me.
What would you do differently?:

Warm up more than a 50, push a bit harder, get more sleep.
Transition 1
  • 00m 46s

Whatever I did here, I need to do it more often, seemed effortless.
What would you do differently?:

  • 38m 27s
  • 12 miles
  • 18.73 mile/hr

The usual issues, but less pronounced. I caught #1 swimmer early on the 1st loop, and was likewise passed by solid wheels going up the pitchier parts of Lucent and Broadway. I took back or maintained on the downhills, gravity is in my favor that way
What would you do differently?:

Be stronger going up. The theme for the rest of the summer biking is, "more hills"
Transition 2
  • 00m 42s

Might have been under :40 if I hadn't paused and taken an extra drink before heading out of the lot
  • 27m 50s
  • 3.11 miles
  • 08m 57s  min/mile

Stiff. No pain, just didn't feel like I started moving well off the bike, it felt like 3/4 of a mile before I started moving better. Got a boost seeing Tim Hola in the lead near the mile 1 marker. My pal Keri gave a nudge when she went by, more motivation. Saw TomB at 2.5; every year the same turnaround seems a little further away...the return trip felt pretty good, no watch but I suspect I negative splittied the run.
What would you do differently?:

Ironically, my run time for this race is w/in 25 seconds for all three efforts. I can see that I let the run training slip some since Platte River, in favor of bike time for Boulder Century.
The solution, according to the reading and if I can do it, is 2-3 run blocks over the next two months. And soem speed work. And get back on the weekend long run bandwagon.
Post race
Warm down:

Take a bit, got the bike looked at by Hans, packed up and headed off to the kids swim meet.

What limited your ability to perform faster:

I am my own greatest limiter, so will be working on getting out of my own way

Event comments:

This is a fun little race

Last updated: 2012-01-08 12:00 AM
00:07:46 | 500 yards | 01m 33s / 100yards
Age Group: 4/23
Overall: 10/169
Performance: Average
includes run from pool out to parking lot transition. Still a bit slow, imho
Start type: Inside Pool Plus: Time Trial
Water temp: 78F / 26C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation:
Time: 00:45.8
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:38:27 | 12 miles | 18.73 mile/hr
Age Group: 11/23
Overall: 26/169
Performance: Good
Wind: None
Course: 2 loop six mile road course
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 00:41.7
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:27:50 | 03.11 miles | 08m 57s  min/mile
Age Group: 17/23
Overall: 78/169
Performance: Average
Keeping cool Average Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 3

2012-06-13 10:16 PM

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Highlands Ranch
Subject: Tune Up Triathlon
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