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Caveman Triathlon - TriathlonSprint

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Flower Mound, Texas
United States
Dallas Athletes Racing
55F / 13C
Total Time = 1h 11m 1s
Overall Rank = 52/656
Age Group = 35-39
Age Group Rank = 10/50
Pre-race routine:

I woke up at 4.15 am had a cup of coffee and a Larabar. I drove to the race and set-up transition. Relaxed for a while in transition and talked to other racers.
Event warmup:

I swam maybe 250 yards in the pool with a few fast efforts thrown in.
  • 04m 8s
  • 275 yards
  • 01m 30s / 100 yards

We were all staged in the gym in groups of 50. I was in the second wave with Bib# 65. We were brought into the pool area in waves. Seeing the pool I could already see chaos. 3, 4 even 5 people in the same lane. Even though we actually started by the bib numbers this time a lot of people just put a wrong time down. I passed a few people and have yet to be passed in any of these pool swims. I could have shaved off a few more seconds by starting in the first wave.
What would you do differently?:

Nothing much I can do different other than losing weight to get faster and continue to improve on my technique.
Transition 1
  • 01m 27s

I had my bike in the right gear but for some reason when I got to the mounting line I couldn't get my left foot to click in. That cost me a few seconds but otherwise good transition.
What would you do differently?:

Actually practice transitions.
  • 39m 2s
  • 14 miles
  • 21.52 mile/hr

The bike course was great even though it was a little crowded on the second loop. The official times for the bike show a 13 mile course but the course was actually 14 miles per Garmin and event map. I am still trying to get used to the water bottle on the aero bars and drinking from the straw. Pretty good experience with that today. Never got out of the saddle on the hills. There was no need to.
What would you do differently?:

Lose weight to get faster and continue the consistent training.
Transition 2
  • 01m 7s

Transition went pretty smooth and legs were dialed in for the run right away.
What would you do differently?:

Same as T1 ... actually practice transitions.
  • 25m 15s
  • 3.1 miles
  • 08m 09s  min/mile

I can't complain about the run. The course change threw me off a little bit. The course was hillier than last years course and I really had to pump up those hills. Overall i kept a good pace for my current ability. I started sprinting as soon as I saw the finish line just to figure out that I had to run past the finish for a small loop. That sprint killed the last couple minutes of the run for me. Overall not too bad.
What would you do differently?:

It comes down to the same over and over again. I need to lose more weight and continue my consistent training to get faster in the run and in the races overall.
Post race
Warm down:

Got a nice stretch in from the guys at Proform.

What limited your ability to perform faster:

Weight! By far weight is the biggest limiter. Other than that I am on the right track. I also need to get a grip on the Garmin 910XT. Sometimes I can handle it flawless and other times I hit the wrong buttons. Today was a wrong button kind of day. I am really stoked with my improvement over the same race last year. I PR'ed by over 5 minutes in the same race but this time the bike was a little longer and the run course hillier.

Event comments:

The guys from Dallas Athletes Racing always put on a nice race. I think this venue for the swim is way too small. Doing it again next year and have already signed up for a few more races with DAR this year.

Last updated: 2013-01-12 12:00 AM
00:04:08 | 275 yards | 01m 30s / 100yards
Age Group: 4/50
Overall: 44/656
Performance: Good
Course: 11 lane snake swim.
Start type: Dive Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Time: 01:27
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:39:02 | 14 miles | 21.52 mile/hr
Age Group: 9/50
Overall: 33/656
Performance: Good
Average HR was at 168 bpm and Max HR was at 178 bpm.
Wind: Some
Course: 2 loop bike course with a few rolling hills but for the most part it was flat. Road conditions were great!
Road: Smooth Dry Cadence: 76
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:07
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
00:25:15 | 03.1 miles | 08m 09s  min/mile
Age Group: 23/50
Overall: 143/656
Performance: Good
Average HR 160 bpm and Max HR 179 bpm. Average run cadence was 91 spm.
Course: The running course was actually changed from last year's run through the neighborhood. It was a nice run course with a few challenging hills.
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: Average
Race evaluation [1-5] 3

2013-04-21 4:49 PM

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Subject: Caveman Triathlon

2013-04-21 6:02 PM
in reply to: #4709086

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South Alabama
Subject: RE: Caveman Triathlon
Good race Michael. Top 10% overall is outstanding. Solid splits in s/b/r. Keep up the good work.
2013-04-21 6:41 PM
in reply to: #4709086

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Calgary, AB
Subject: RE: Caveman Triathlon
Great race Michael -- especially the swim time -- what a dolphin!!   Smile
2013-04-21 7:06 PM
in reply to: #4709086

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ann arbor, michigan
Subject: RE: Caveman Triathlon
Well done.
2013-04-22 8:21 AM
in reply to: #4709086

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Simsbury, Connecticut
Subject: RE: Caveman Triathlon
Nice Job!!!
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