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Quest for the Capitol - Sprint Course - Triathlon


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Boise, Idaho
United States
TRI-Idaho
86F / 30C
Sunny
Total Time = 1h 14m 27s
Overall Rank = 23/61
Age Group = Clydesdale
Age Group Rank = 1/2
Pre-race routine:

I got myself up on time, kinda felt a bit tired and didn't pop up like I have before. Had my morning toast with peanut butter and started drinking some water. I had already packed my tri bag and put the bike in the 4runner so I spent a couple of minutes and surfed the web to relax. Got on the road on time and swung into the local Starbucks for a cup of coffee. Got to T2 and dropped my race belt/number and shoes. Double checked the rack location and then loaded up to head to T1. I was there with plenty of time to spare so I had no issues finding a good spot for my bike and set up my transition area as I typically do. Got my chip and body marking done early as well as a trip to the port-a-potty. Then I just sat back and watched the crowd, chatted a bit and sipped on some water.
Event warmup:

No real warm-up other then hopping in the water a few minutes prior to race start and swimming a bit.
Swim
  • 17m 38s
  • 750 meters
  • 02m 21s / 100 meters
Comments:

I could really have swam harder here, but I had it in my head to not push too hard and save a bit for the bike and run. Breathing was good, form felt next and my sighting was really good. I was able to stop sighting as much as I had planned on so it helped me get my rhythm.
What would you do differently?:

I swam this course last year and was almost 3 minutes faster, so I think I dialed it back a bit too much. I should be upset but I can't help but not be because I had such a good ride and run!! This was a good experience as I now know I can go slower and not over-do it, but I need to not dial it back too much for my next race.
Transition 1
  • 03m 31s
Comments:

Nothing special here, had a long run from the water to T1 so I had my cap and googles off and was working on calming by breath. I dried me feet, socks shoes, helmet, glasses, a wave to my family and I was off!!
What would you do differently?:

I could have been a bit more quick and if I ever get the notion I could forgo the socks, but other then that pretty good transition.
Bike
  • 28m 49s
  • 9 miles
  • 18.97 mile/hr
Comments:

Now this part of the race was by far my biggest worry spot. I know how I run and what to expect, but a hilly bike course was a bit of a wild card. I purposefully eased into the bike knowing that the hills were coming. I used by gearing well and made the climb without spiking my heartrate too bad which was the plan. Once I was through that my ride went to plan and I felt really good. My average speed was really good and right where I had hoped it would be.
What would you do differently?:

Train hills more so that I'm ready for these types of courses. Really I felt like I rode this really smartly and didn't over do it on the uphill so that I could really tear into the rest of the ride. Oh and a better bike would be nice!!! Braking at 35 mph on this bike is more then a bit unnerving!!!
Transition 2
  • 00m 42s
Comments:

Again this was pretty straightforward, run it, helmet and shoes off, running shoes on, grab my belt and go.
What would you do differently?:

Until I start to ride with my shoes off I can't expect much better then the time I got.
Run
  • 23m 44s
  • 3.1 miles
  • 07m 32s  min/mile
Comments:

I'm really shocked by this time!!! I was expecting a 8:30 minute mile or so at best so to knock out a sub 8 minute mile was freaking incredible for me. The best thing was I felt that I was pacing myself at a slower pace so I was blown away at my run time. This was a PR for me for a 5K!
What would you do differently?:

I could have probably pushed the last mile out and really got myself into the 7:30 min/mile range. Maybe I could keep an eye on my splits and I could've know how good or bad I am doing.
Post race
Warm down:

Got myself some fruit and chocolate milk which tasted really good. Chilled with my family and enjoyed watching the other competitors finish.

What limited your ability to perform faster:

Hills, damn hills. I just keep thinking that if I didn't have to ride up them I could have really burned up this course!!

Event comments:

This was the third year of this race and it is only getting better. They are doing an excellent job with it and I can't wait to come back next year!!!




Last updated: 2013-06-23 12:00 AM
Swimming
00:17:38 | 750 meters | 02m 21s / 100meters
Age Group: 8/2
Overall: 27/61
Performance: Average
Suit: NA
Course: Simple course three turns and your done, nothing special.
Start type: Deep Water Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:31
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:28:49 | 09 miles | 18.97 mile/hr
Age Group: 7/2
Overall: 22/61
Performance: Good
Wind: None
Course: So this year the ride was detored due to roadwork which made it a nice flat ride to a bit more of a challenge. Out of T1 you head due north towards the foothills and after about a mile or so you begin to climb. The incline isn't the Tour or anything but it isn't a walk in the park for someone my size!! The first 1/3 or so of the race are all elevation gain which means some fun downhill riding for a couple of miles into flat city riding.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:23:44 | 03.1 miles | 07m 32s  min/mile
Age Group: 5/2
Overall: 27/61
Performance: Good
Course: Simple out and back, road run for the majority with some running along the river near BSU.
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
Evaluation
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] 4

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2013-07-06 4:54 PM

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