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Fronhofer Tool Triathlon - Sprint Course - TriathlonSprint

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Cambridge, New York
United States
Fronhofer Tool Triathlon
89F / 32C
Total Time = 1h 22m 20s
Overall Rank = 1/80
Age Group = 30-34
Age Group Rank = 0/
Pre-race routine:

Since this was a 2 pm start I worked in the morning riding racehorses. Then, ate a bagel and took an hour nap. Then, half a bagel, some Powerbar and sipped on gatorade on the 45 minute drive there.
Event warmup:

Some easy swimming in the lake for about 5 minutes.
  • 16m 25s
  • 880 yards
  • 01m 52s / 100 yards

5/10 ag and 30/80 females. Being a slow swimmer I tried to just relax and remain comfortable. It finally worked, as this is the best swim yet in my triathlons. It was also my first lake OWS (the other was in a river.) Preferred this over the pool swims that I usually do. Was able to avoid the crowd for the most part and got more confident towards the end, where I ran into some contact and traffic.
What would you do differently?:

Practice sighting!
Transition 1
  • 01m 1s

This was my weakest link today. I had new tri shoes, and had never practiced pre-clipping them so I did T1 the old-fashioned way. Need to practice before next time because it would have saved me about 20 seconds.
What would you do differently?:

Clip shoes in with rubber bands
  • 42m 32s
  • 15 miles
  • 21.16 mile/hr

The numbers lie! 14.5 mile course? Try 15.05 on all our Garmin's. It's a little frustrating to see 21.2 on the watch and then 20.7 on the results. That being said, had a decent bike (would have been 4th of the men as well) and felt like I passed a ton of people. Unexpected rain hit last mile or two and felt fantastic after the scorching heat!
What would you do differently?:

My training mileage needs to increase. But, happy with my bike.
Transition 2
  • 00m 43s

Uneventful t2. Got out of shoes while on bike.
  • 21m 39s
  • 3.1 miles
  • 06m 59s  min/mile

Just as the bike was a little long, the run course was a bit short. I got 3.05 and Garmin said 7:09 pace, not the 6:59 on results. Legs were a bit heavy on the run and I do need more brick workouts. However, had an exciting run as soon as I heard "1st woman" and was able to pick it up about 10 seconds every mile. I was scared of some speed demon-woman coming to get me, but no one did and it felt great to finally win a triathlon after five seconds in a row!
What would you do differently?:

Still getting back to speed on the run after a 7 month injury. Starting to feel close to my pre-injury level of fitness. But, I definitely need to start incorporating more brick workouts into my schedule.
Post race
Warm down:

Eating cookies and drinking chocolate milk. Too tired to warm down!

What limited your ability to perform faster:

Not pre-clipping shoes.
Not doing enough bike-run bricks in training.
Maybe a little too conservative in swim.

Event comments:

Beautiful setting, highly organized, great volunteers and would definitely do again!

Last updated: 2012-08-03 12:00 AM
00:16:25 | 880 yards | 01m 52s / 100yards
Age Group: 5/
Overall: 30/80
Performance: Good
Suit: Tri shorts and top; no wetsuit
Course: Half a mile triangle, clockwise, with 3 large buoys to mark course.
Start type: Wade Plus: Waves
Water temp: 83F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 01:01
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:42:32 | 15 miles | 21.16 mile/hr
Age Group: 1/
Overall: 1/80
Performance: Good
Wind: Some
Course: Deceivingly hilly with some rough patches. Tough hill at mile 3 and felt like there was more up than down.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 00:43
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
00:21:39 | 03.1 miles | 06m 59s  min/mile
Age Group: 1/
Overall: 1/80
Performance: Good
Course: Flat to rolling, out and back.
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

2012-08-05 10:22 AM

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New user
Subject: Fronhofer Tool Triathlon - Sprint Course

2012-08-05 4:34 PM
in reply to: #4347634

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Temple, TX
Subject: RE: Fronhofer Tool Triathlon - Sprint Course
Awesome race, Erin.... And you STILL think of things to improve on!  CONGRATS!!!
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