Grand Rapids Triathlon - Sprint Course

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Grand Rapids Triathlon - Sprint Course - TriathlonSprint


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Grand Rapids, Michigan
United States
Tris4Health
75F / 24C
Sunny
 		Total Time = 1h 41m 15s
Overall Rank = 296/400
Age Group = Clydesdale
Age Group Rank = 23/32
Pre-race routine:

Wake up at 4:45.
3 glasses of water / 2 pieces of toast with peanut butter.
20 minute drive to race site.
Setup Transition area, reviewed T1/2 in/out.
Reviewed swim course.
Event warmup:

Big arm circles
Swim
  • 17m 12s
  • 600 meters
  • 02m 52s / 100 meters
Comments:

I have never swam this far. Goal was to keep moving. Only able to front crawl 50-100m.
What would you do differently?:

Spend more time practicing swimming.
Transition 1
  • 04m 37s
Comments:

Biked in running shoes - bike is mid-80's Trek 400
What would you do differently?:

Run entire length of transition area.
Bike
  • 44m 25s
  • 20 kms
  • 27.02 km/hr
Comments:

Bike went well.
What would you do differently?:

Maintain speed uphill.
Transition 2
  • 02m 23s
What would you do differently?:

Run entire transition area.
Run
  • 32m 38s
  • 5 kms
  • 06m 32s  min/km
Comments:

Was very tired at 2 mile mark.
What would you do differently?:

Walk less - had to walk 3x 20sec ea.
Post race
Warm down:

Cool rag on neck - walk 5-7 minutes.

What limited your ability to perform faster:

Lack of stamina. Day before meal selections were poor.

Event comments:

Great first experience, want to improve time and overall fitness now.




Last updated: 2012-06-15 12:00 AM
Swimming
00:17:12 | 600 meters | 02m 52s / 100meters
Age Group: 23/32
Overall: 290/400
Performance: Below average
Suit: Zoot sleeveless XL
Course: Triangle - beach to bouy 1 250m, bouy 1 to 2 50m, bouy 2 to beach 300m.
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Bad Drafting: Bad
Waves: Bad Navigation: Average
Rounding: Good
T1
Time: 04:37
Performance: Below average
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
Biking
00:44:25 | 20 kms | 27.02 km/hr
Age Group: 23/32
Overall: 255/400
Performance: Average
HR was 177 when getting on bike, leveled off at 160.
Wind: Little
Course: Out and back course with small rolling hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:23
Overall:
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Good
Running
00:32:38 | 05 kms | 06m 32s  min/km
Age Group: 21/32
Overall: 325/400
Performance:
HR average 177
Course: Lollipop - small rolling hills .
Keeping cool Average Drinking Not enough
Post race
Weight change: %1
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

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2012-06-15 6:04 AM

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Subject: Grand Rapids Triathlon - Sprint Course
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