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Tower Triathlon - TriathlonSprint

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Niles, Illinois
United States
Leaning Tower YMCA
Total Time = 1h 03m 57s
Overall Rank = 36/210
Age Group = 40-44
Age Group Rank = 10/35
Pre-race routine:

Up early and at transition close to opening. Forgot my PBJ but at least had a protein shake before leaving the house. UCAN about an hour before swim time.
Event warmup:

Rode the loop of the course a few times easy.
  • 07m 39s
  • 450 yards
  • 01m 42s / 100 yards

I swam OK. Just about the right effort given my fitness.
Transition 1
  • 00m 53s

In and out pretty quick (fastest in my AG, so I've got that going for me).
What would you do differently?:

Nothing. Good transition
  • 28m 38s
  • 11.18 miles
  • 23.56 mile/hr

I tried to stay aero on a few turns and almost bit it. Not the best technical performance.
What would you do differently?:

I rode pretty hard and think that I pushed too much. I know a lot of people go all out the whole time on a sprint, but I'm starting to think that this just doesn't work for me (see ru).
Transition 2
  • 00m 56s

Good transition.
What would you do differently?:

  • 25m 54s
  • 3.11 miles
  • 08m 10s  min/mile

I had high expectations here based on my recent 5K. I felt OK through the first mile at a 7:45-ish pace. Had to push through the second mile in the high 7:50's, but didn't feel like the wheels were coming off. Then, right at 2 miles, a switch flipped and I just felt awful. Big wash of fatigue, felt heavy, breathing really heavy and HR spiked. Took everything I had just to keep moving.
What would you do differently?:

I think I should have eased off on the bike a little bit. I also just realized that my collapse running corresponded to about 2 hours after my UCAN (which is about when they say to resupplement nutrition). Possible bonk here too? Should have taken a gel in the first half of the run?
Post race
Warm down:

Walked around. Quick stretch.

What limited your ability to perform faster:


Event comments:

A few glitches this year. Pool deck was a little discombobulated as they looked around for swimmers at the beggining of each heat (if someone's not there, they should get a 10 second warning and then get bumped to a later heat).

Last updated: 2013-05-19 12:00 AM
00:07:39 | 450 yards | 01m 42s / 100yards
Age Group: 8/35
Overall: 35/210
Performance: Average
I was out of the water just under 7:00, so pace was right on track.
Course: Pool, Split lane.
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Time: 00:53
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:28:38 | 11.18 miles | 23.56 mile/hr
Age Group: 5/35
Overall: 19/210
Course is a little short, so this reads a little faster than it really was. HR was 165, so maybe a little too hard. Power at 203W.
Wind: Little
Course: Short run out to a 2 mile loop. 5x on the loop and then back.
Road: Rough Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 00:56
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:25:54 | 03.11 miles | 08m 10s  min/mile
Age Group: 17/35
Overall: 71/210
Performance: Below average
Course was a little long, so this reads a little slower than it actually was. HR went crazy after 2 miles; spiked to 209.
Course: Flat!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2013-05-20 9:17 AM

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Subject: Tower Triathlon
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