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Medical Lake Founders Day Triathlon - TriathlonSprint


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Spokane, WA
United States
72F / 22C
Sunny
Total Time = 1h 11m 37s
Overall Rank = 27/75
Age Group = 40-49
Age Group Rank = 0/
Pre-race routine:

Worked night shift last night but was fortunate to get to sleep from about 0100-0645. Relaxed in the morning, ate 2 good-sized pancakes at 0900. Got to the race site at 1100 to scope out the transition area. Already had biked the course so knew that pretty well. Relaxed and chatted with some friends for the next 1 1/2 hours. Ate an apple and banana about 45 minutes before the race. Wetsuit on about 20 minutes before race time.
Event warmup:

Stretched and made sure all was ready in transition. Then many of us swam the 400 yards across the lake to the start area. Most were taken in trucks around the lake but probably 20 or so of us swam it to warm up.
Swim
  • 08m 31s
  • 400 meters
  • 02m 08s / 100 meters
Comments:

Swam way too fast the first 250 meters. Got caught up in the adrenaline rush and then the last 150 meters I was sucking wind BADLY. Ended up about 1 minute slower than I had thought I would be. Good learning experience though. Wasn't too dizzy getting out of the water.
What would you do differently?:

Start out slower and swim my pace.
Transition 1
  • 02m 10s
Comments:

There was about a 50 yard hill to climb from the water to the transition area. I took this slower than I normally would, just to get the dizziness to calm down a bit. Wetsuit came off pretty well. Used body glide on my ankles and that helped.
What would you do differently?:

Overall T1 was ok. More open water swims to get rid of the dizziness but that's about it. The hill climb on this race slowed you down a bit.
Bike
  • 34m 33s
  • 12.4 miles
  • 21.53 mile/hr
Comments:

Felt pretty good on the bike once I recovered from the swim. Took about 1 1/2 miles. Passed 14 people on the bike. The headwinds were really bad the last half of the bike.
What would you do differently?:

Probably could have pushed a little more on the bike but the headwinds were nasty.
Transition 2
  • 00m 57s
Comments:

My calves were starting to cramp as I finished the bike and they didn't get any better when I got off. Overall T2 was ok though.
Run
  • 25m 25s
  • 3 miles
  • 08m 28s  min/mile
Comments:

Calves cramped really bad the first half mile or so. Had to stop 4 or 5 times to stretch and try to rub them out. Eventually they loosened up and were ok but I lost a lot of time with this. Felt a little more tired on the run than I expected to.
What would you do differently?:

More brick training with race-type transitions to get my legs used to this. Or, just suck it up and run through the cramps until they go away like they did today.
Post race
Warm down:

Watermelon, water, and Powerbar. Stretched some and then visited for a bit with friends. Slow jog back to the parking lot.

What limited your ability to perform faster:

Leg cramps and starting the swim too fast.

Event comments:

Ok for my first race I think. Although I'm always my own worst critic! :) Will try to train those cramps out of my legs and do some more open water swimming. Overall though I had a GREAT TIME!!! And now I can say that I'm a TRIATHLETE!!!




Last updated: 2004-05-22 12:00 AM
Swimming
00:08:31 | 400 meters | 02m 08s / 100meters
Age Group: 0/
Overall: 0/75
Performance: Below average
Suit: Ironman full suit
Course: Straight line across Medical Lake.
Start type: Wade Plus:
Water temp: 65F / 18C Current: Low
200M Perf. Good Remainder: Bad
Breathing: Below average Drafting:
Waves: Navigation: Good
Rounding:
T1
Time: 02:10
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Average
Biking
00:34:33 | 12.4 miles | 21.53 mile/hr
Age Group: 0/
Overall: 0/75
Performance: Good
Wind: Strong with gusts
Course: Rolling hills. Long, gentle uphill into a very strong, gusty headwind from about mile 7 to mile 10.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 00:57
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike
Racking bike Good
Shoe and helmet removal Average
Running
00:25:25 | 03 miles | 08m 28s  min/mile
Age Group: 0/
Overall: 0/75
Performance: Below average
Course: Mostly flat with some rollers around Medical Lake.
Keeping cool Average Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Below average
Race evaluation [1-5] 4

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2004-06-19 7:09 PM

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Expert
1535
100050025
Coeur D'alene, ID
Subject: Medical Lake Founders Day Triathlon


2004-06-19 9:36 PM
in reply to: #32516

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Master
1946
100050010010010010025
Bronze member
Subject: RE: Medical Lake Founders Day Triathlon
Way to go ...Sounds like you had a great race- and enjoyed yourself...What's next ???
2004-06-19 9:48 PM
in reply to: #32516

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Expert
1535
100050025
Coeur D'alene, ID
Subject: RE: Medical Lake Founders Day Triathlon
Thank you. It was a really fun time and can't wait to do it again. Next race is in July, another sprint. Hopefully I can better my time and not have to put up with the leg cramps then.
2004-06-19 10:48 PM
in reply to: #32516

Extreme Veteran
463
1001001001002525
Subject: RE: Medical Lake Founders Day Triathlon
Wow! I can only aspire to your times. Congrats on your first (first?) tri. Looks like you found your sport.
2004-06-20 11:04 PM
in reply to: #32516

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Expert
1535
100050025
Coeur D'alene, ID
Subject: RE: Medical Lake Founders Day Triathlon
Thanks Aikane. It was really a great time and now I'm hopelessly hooked! Don't know why I seem to pick the most expensive things to do though. Between triathlon and skiing I'm going to go broke! But it's well worth it for the health benefits and friendships you build. Keep up your good work and have fun with Tri-ing.
2004-06-21 12:25 AM
in reply to: #32516

Subject: ...
This user's post has been ignored.


2004-06-21 4:47 AM
in reply to: #32516

Member
32
25
Wellington
Subject: RE: Medical Lake Founders Day Triathlon
If I could do the same times as you in my first tri, I'd be over the moon. What a great effort. Can't wait to see what you get up to next. You're a legend! Susan
2004-06-21 9:53 AM
in reply to: #32516

Extreme Veteran
444
10010010010025
Fort Wayne, IN
Subject: RE: Medical Lake Founders Day Triathlon
Nice race and congrats on the finish.  Very nice bike split especially with headwinds.
2004-06-25 6:38 PM
in reply to: #32516

Veteran
294
100100252525
MO
Subject: RE: Medical Lake Founders Day Triathlon
Great race, Flyboy! Your bike split was GREAT!!! Especially with headwinds -- I can't go that fast even on a flat, with NO wind!

Way to go, triathlete!

2004-07-16 2:30 PM
in reply to: #32516

Member
24

Mississauga, Ont
Subject: RE: Medical Lake Founders Day Triathlon
Great job. You had great time. Hope one day that I can get that good.
2004-07-21 12:19 PM
in reply to: #32516

Extreme Veteran
410
100100100100
The Great Pacific Northwest
Subject: RE: Medical Lake Founders Day Triathlon

I think it sounds like you did a GREAT job! My calves threaten to charlie sometimes too and I just try to send it away. I play a lot of "mental" games when I run. On my 8-miler last week I was really feeling charlies at my "heels".

Congratulations on a great first triathlon! Woo!



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