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Topeka Tinman Triathlon - Olympic Distance - TriathlonOlympic

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Topeka, Kansas
United States
70sF / 0C
Total Time = 2h 39m 37s
Overall Rank = 152/198
Age Group = 35 - 39
Age Group Rank = 15/22
Pre-race routine:

0430 woke-up, took a shower and got dressed
0530 drove to the race (~20 min) and ate a Nutrigrain bar
0610 arrived, got marked, set-up my transition area
0630 easy warm-up ride going backwards on the run course
0650 Balance Bar
0715 waited for the start
Event warmup:

Easy spin ride for ~10 minutes. I felt pretty loose on that ride.
Easy stretching to prep for the swim.
  • 17m 54s
  • 1100 yards
  • 01m 38s / 100 yards

Best swim EVAR!
I started in the last heat (teams and late entrants). I had a strong urge to not be the last out of the water and I think that paid off.
I started in the middle in the 2nd (of 2) rows and took off at a pretty quick (but sustainable) pace.
I found people to draft, but I didn't stay with them for more than a few minutes each b/c I thought they weren't navigating well.
What would you do differently?:

I felt fast on the swim, but this was a faster swim than I've done in the pool, which makes me doubt the measurement. Maybe it was adrenaline and drafting??? Either way it was easily my best event.
Transition 1
  • 03m 12s

I was just flat-out slow getting out of T1. I was thrilled by my swim time and I saw Chuck getting his stuff set up and had to tell him (I'm much more of a talker than a racer).
Had trouble getting on my bike jersey (it bunched up high on my back) - felt pretty dumb.
What would you do differently?:

Don't race in a bike jersey - I've got the new tank top, but I hadn't trained in it so I didn't want to try something new.
  • 1h 06m 30s
  • 19.71 miles
  • 17.78 mile/hr

Another good event for me!
I felt good on the ride - this was faster than my ride time at the PG Tri which is practically a flat course.
I drank at about 10 - 15 min intervals and had half a Hammer Gel at about the 30 minute mark.
Good shifting on the hills helped me keep speed from the downhills.
Good HR management.
What would you do differently?:

Keep working the hills around here and put in a more tempo/interval rides to pick up my speed/cadence on the flats and downhills.
Transition 2
  • 01m 45s

Someone stole my spot and I had to find a different place to rack my bike!!! NOT HAPPY.
(sorry to whoever's spot I took)
Bungie lace things worked well in my shoes - I didn't cinch them up at all.
  • 1h 09m 57s
  • 7.25 miles
  • 09m 39s  min/mile

I ran this according to a plan: get a small drink at each water stop and walk while drinking. This amounted to about 30 seconds of walking at each mile. Apparently that's not really conducive to going fast.
I was also able to finish the run without being forced to walk at any point (that was a minor goal).
What would you do differently?:

I've got to get faster at long distances. More tempo and interval runs.
Brick workouts need to get back on the schedule.
Post race
Warm down:

Light stretching.

What limited your ability to perform faster:

The bike was preetty good for what I'm used to riding around here, but my run was slower than usual. I should probably just run and stop keeping people with me, but that's part of what I enjoy about the event - talking with the other triathletes.
In any event, I need to get in more run training!!

Event comments:

This was a fun event and I'd do it again. The competitors were friendly and fun to 'race' with.
My beefs about this race:
There was some confusion about closing the transition area to everyone (this didn't effect the long course folks), but it was pretty well put together.
If they posted the results at the race site, I never found them.
Post-race feed was Domino's Pizza (if there was more, it wasn't there when I finished).

For my racing, I'm really happy with the swim and my bike work (against my previous bike results). My run was poor, but it was consistent with my training and how I've performed lately.

Last updated: 2006-06-13 12:00 AM
00:17:54 | 1100 yards | 01m 38s / 100yards
Age Group: 8/22
Overall: 56/198
Performance: Good
Suit: Tri-shorts
Course: Big loop in the lake
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 03:12
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
01:06:30 | 19.71 miles | 17.78 mile/hr
Age Group: 12/22
Overall: 142/198
Kept my HR in the 160s or lower on the flats and downhills. This includes T2 and the first mile of the run: AVG - 160 MAX - 177
Wind: Some
Course: Very hilly, single loop. Light wind from the West, so it had little effect on the ride.
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:45
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Bad
Shoe and helmet removal Good
01:09:57 | 07.25 miles | 09m 39s  min/mile
Age Group: 13/22
Overall: 148/198
Performance: Average
1 - 8:38 (estimated time based on [overall - (2+3+...7+end)] 2 - 8:58; AVG 168, MAX 172 3 - 9:07; AVG 172, MAX 176 4 - 9:36; AVG 173, MAX 178 5 - 9:27; AVG 174, MAX 180 6 - 10:17; AVG 173, MAX 182 7 - 10:04; AVG 175, MAX 184 7.3 - 3:52; AVG 178, MAX 181
Course: A pretty flat loop. I added .25 miles to the overall run as the 7 mile mark was about 2.5-3.5 min from the finish line.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

2006-06-20 9:55 PM

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Ft Leavenworth, KS
Subject: Topeka Tinman Triathlon - Olympic Distance
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