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Lake Butler Tri - Short Course - Race #1 - Triathlon

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Lake Butler, Florida
United States
State of Mind Sports
85F / 29C
Total Time = 1h 10m 27s
Overall Rank = 3/15
Age Group = 55-59
Age Group Rank = 1/1
Pre-race routine:

Up at 0420, Special K and coffee, finish loading car and on the road by 0500. Arrived in town and changed at the Hardees. Got to the race and followed my pre-race checklist -- worked like a champ!! Didn't miss a thing, got in my warmups, everything was ready in plenty of time. The checklist really helped.

Event warmup:

Five min bike warmu up from the car, then racked my bike and did a five minute run warmup ending at transition. set up xsit, then walked back to the car.
  • 11m 45s
  • 750 meters
  • 01m 34s / 100 meters

Pretty marginal swim. Ran out of gas several times and had to breast stroke to cath my breath. Rounding buoys pretty poor, again more breast stroke. Navigation looks were really draining -- need to practice all swims with navigation looks.
What would you do differently?:

Include navigation looks in all swim training.
Transition 1
  • 00m 28s

First transition with shoes on the bike. Worked like a champ. No problem getting my feet in and getting strapped in. A little slow while doing that, but still moving.
What would you do differently?:

Not much -- this was my best ever!
  • 39m 27s
  • 20 kms
  • 30.26 km/hr

Pretty average bike. Not able to get in the zone to push speed. Kept a steady pace and pressure on the pedals and took what that got me. Unfortunately, that only got me 18.9 mph. Stayed in aero most of the race. Hydration systems worked great, gel helped too. Right hamstring still a problem, slowing me down.
What would you do differently?:

Hope my hamstring gets better soon.
Transition 2
  • 00m 29s

Another first, leaving shoes on the bike. Again, practice paid off and it worked like a champ. Kept running shoes in ziplock bag in case of rain. Good idea, but with no rain, slowed me down a couple seconds.
What would you do differently?:

Not much -- best ever!
  • 18m 18s
  • 4 kms
  • 04m 35s  min/km

Pretty decent run, just a little slow. Need to find a way to keep track of my pace on the run -- I didn't know I was going tha slow! I think I could have pushed harded to maintain a faster pace.
What would you do differently?:

Try to find a way to get pace data on the Garmin. Run faster.
Post race
Warm down:

Walked around, bottle of water. Post race snack of yogurt and granola.

What limited your ability to perform faster:

Stamina on swim and bike. Lack of data on the run.

Event comments:

Decent race, well run. Boring bike ride, but nice swim and run. Very small race -- great for a first timer.

Last updated: 2013-07-12 12:00 AM
00:11:45 | 750 meters | 01m 34s / 100meters
Age Group: 1/1
Overall: 4/15
Performance: Below average
Suit: No
Course: Triangle from start, counterclockwise. Flat and smooth fresh lake water, but dark.
Start type: Dive Plus:
Water temp: 85F / 29C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Below average Drafting: Average
Waves: Navigation: Below average
Rounding: Below average
Time: 00:28
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:39:27 | 20 kms | 30.26 km/hr
Age Group: 1/1
Overall: 4/15
Performance: Average
18.9 mph
Wind: Some
Course: Out and in -- boring but pretty safe and flat.
Road: Smooth Dry Cadence: 93
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 00:29
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:18:18 | 04 kms | 04m 35s  min/km
Age Group: 0/1
Overall: 0/15
Performance: Average
Equates to about an 8:20pace -- pretty marginal...
Course: Run through a neighborhood.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
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

2013-07-14 7:49 PM

Subject: Lake Butler Tri - Short Course - Race #1
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