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Girls Run the World Sprint Triathlon - TriathlonMini Sprint

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Raleigh, North Carolina
United States
FS Series
62F / 17C
Total Time = 1h 17m 12s
Overall Rank = 79/125
Age Group = Athena
Age Group Rank = 4/7
Pre-race routine:

Up early, left by 5am to get there by 6 for 7am start. Egg sandwich and coffee, banana 1/2 hour before start
Event warmup:

none except for some light stretching
  • 06m 15s
  • 250 yards
  • 02m 30s / 100 yards

This is a saline pool. Love that we start in the water. For some reason I feel much different in a saline pool and my performance is slower than when I'm training. Only got passed by one person, didn't have to pass anyone
What would you do differently?:

Not sure, I should have been able to knock this out in about 5:25....
Transition 1
  • 01m 18s

I had a little difficulty with my race number...need to use a race belt instead of pinning to my shirt. I was pretty quick overall in my opinion, my mount is slow but I haven't worked on it at all.
What would you do differently?:

use race some point I'll practice faster mounts/dismounts
  • 42m 10s
  • 10 miles
  • 14.23 mile/hr

The rain held off which was good. I forgot that this course is pretty hilly. There are a couple small hills right in the beginning, a few larger ones around mile 3/4. I struggled with the turnaround which is downhill into a cul-de-sac, loolipop turn into a direct uphill.
What would you do differently?:

I'm getting better with shifting but sometimes find I'm still in the wrong gear. I guess I need more practice anticipating what gear is required for what grade of incline. There were 3 or 4 times where I was in the easiest gear but not at the top of the hill and my pace slowed considerably.
Transition 2
  • 01m 28s

I thought I was faster in this transition!
What would you do differently?:

Dismount faster.
  • 25m 59s
  • 2 miles
  • 12m 59s  min/mile

I found the hills tough, again. They aren't big, but there's enough inclines that I ran down and got about 1/2 way up the hill and slowed to a walk. I tried to keep moving and really thought I'd beat my time from last year by more, but overall only beat it by :30 on the run. The run is where I went from third place to fourth :( Still a lot of tightness in my calves, esp. the left, though not as bad as my last sprint a few weeks ago. Felt much better coming of the bike in this event, even though there were more hills here.
What would you do differently?:

Run faster!
Post race
Warm down:

Some stretching

What limited your ability to perform faster:

I think overall, for me, it was a solid effort. I think losing some weight and improving my run could help.

Event comments:

I like this race, it's still small but I like that and I don't have to wait around forever to start. It's challenging for all levels I think. The bike might be a bit hard for absolute beginners, but there were many women on Mountain and cruisin bikes that seemed to do just fine. As far as pool swims go, they have a good setup, they manually start each athlete, the spectators are allowed in to watch, and you get to start in the water which I like. Wish the run was flat though ;)

Last updated: 2013-04-26 12:00 AM
00:06:15 | 250 yards | 02m 30s / 100yards
Age Group: 3/7
Overall: 0/125
Performance: Below average
Course: Pool, saline
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting:
Waves: Navigation:
Time: 01:18
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:42:10 | 10 miles | 14.23 mile/hr
Age Group: 3/7
Overall: 0/125
Performance: Average
Wind: None
Course: This course has a lot of rolling hills, some with significant gain for a beginner.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Below average Hills: Below average
Race pace: Comfortable Drinks: Not enough
Time: 01:28
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:25:59 | 02 miles | 12m 59s  min/mile
Age Group: 4/7
Overall: 0/125
Performance: Below average
Course: Hilly.
Keeping cool Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Below average
Race evaluation [1-5] 3

2013-04-28 12:07 PM

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Subject: Girls Run the World Sprint Triathlon

2013-04-28 4:06 PM
in reply to: #4717824

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Chicago, Illinois
Subject: RE: Girls Run the World Sprint Triathlon
Great job!  Awesome improvement over last year!
2013-04-28 5:23 PM
in reply to: #4717824

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Roll Tide!!
Subject: RE: Girls Run the World Sprint Triathlon
Awesome race!! Way to improve on your times!
2013-04-29 1:19 PM
in reply to: #4717824

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Ocean Springs, MS
Subject: RE: Girls Run the World Sprint Triathlon
Awesome job, Yvonne!! You have been working so hard lately and it really shows. You'll be on the podium next year for sureWink
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