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Shawnee Mission Triathlon - Short Course - Triathlon

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Shawnee, Kansas
United States
81F / 27C
Total Time = 1h 02m
Overall Rank = 13/279
Age Group = M25-29
Age Group Rank = 3/19
Pre-race routine:

Up at 4:15 and out the door by 5am. Used my new bike rack for the first time on the highway, which was a bit unnerving, but it held up fine. Both Rach and I were doing the race, and she wanted to get there early to set up. Good thing, too, because she left her helmet in the car after the 20 minute walk to transition... Also glad because they were checking bags and I needed to have an adjustment to my bottom bracket. Elite took care of it in about 2 minutes and the bike was perfect for the race.

Got everything set up and chatted with a few fellow AGers. Found a bunch of BT training buds and chatted a bit. Looked at the insanely long lines to get through the bag check at transition for awhile, and then headed down to the swim start. The first wave went off at 6:45, and mine didn't go till 8:15, so alot of waiting around.
Event warmup:

Swam over from the dock to the beach, and did a few out and back, maybe totaling 200 yards. Threw in some race pace pickups. Got in line for the TT start, was the 3rd pair to go in my wave, which was the last of the day.
  • 08m 55s
  • 500 meters
  • 01m 47s / 100 meters

Not a fan of the TT start, as I usually have a tough time drafting, but I especially hated it today. I caught stragglers from the wave in front of mine about 150 meters into the swim, and was constantly going around people, sometimes 4 people across. I wish I had a garmin on, because the GPS map would have been crazy.

I also kept stopping to pull my HR strap up. When I dove into the water, it slipped to my knees and I had to stop and pull it up every 100 meters. I almost let it go, but I don't need to be buying another one anytime soon...

I really never felt like I was able to get into a good groove with all these distractions. My swim was okay, but I was planning on something a bit faster.
What would you do differently?:

I'm skipping the whole HR monitor in my next race (for other reasons, see below). Also pick better lines or stay on feet from the start to avoid the larger crowds of slower swimmers from previous waves.
Transition 1
  • 01m 45s

11/279 OA
3/19 AG

Once again, stuck in the worst transition spot at the race. The organizers need to move the run out location to make it a bit more fair... Regardless, 15 seconds faster than last year. Kept the shoes clipped in and had no problems again. Hope that continues...
What would you do differently?:

Maybe run a bit faster out of the water. Other than that, I think this was pretty smooth.
  • 25m 35s
  • 9 miles
  • 21.25 mile/hr

Just couldn't get it going on the bike. Coming out of transition, the HR was through the roof, and it stayed there the entire bike ride. Climbing was terrible, and my pace was the worst it's been out there since I got my new bike. I actually had to get into the granny gear for the first time ever...

There was also quite a bit of traffic on the loops, with some MTBers not staying to the right. Also saw a bunch of drafting by some folks from Raging Bulls. Nice...

Alright, not to be a downer, but I was looking for everything I could while I was riding to distract me from how my legs were feeling. Again, never felt powerful, but overall I okay with the ride, considering the 500 feet of gain in 9 miles and course congestion.
What would you do differently?:

I don't know for sure, but my legs just didn't have it today. I've averaged almost a half a mile faster for 4 whole laps without my aero helmet. Clearly just didn't have it today.
Transition 2
  • 00m 52s

OA: 23
AG: 2/19

Everything went smooth, but forgot my race belt when i took off. Don't want to make that mistake at bigger races...
What would you do differently?:

remember my belt! Although it was moved by someone...
  • 24m 55s
  • 3.2 miles
  • 07m 37s  min/mile

wow, terrible in every aspect. Off the bike, my legs began to finally wake up and feel good, despite the achilles tendonitis I've been dealing with the last few weeks. I kept looking down at my garmin and it showed a 6:45 pace. I backed off, knowing I'd blow up in a few miles at this pace, but it never changed. I stopped looking at it till around mile 2, and realized something was wrong.

I felt too good throughout this run. Clearly didn't push hard enough. At the finish, I felt like I could do another lap, as opposed to wondering if I could walk back to my car last year. I'm pretty disappointed with my performance and relying on technology for feedback, despite just going with my body. I was feeling good and should have dropped the hammer, regardless of whatever pace my watch said. Could have easily been 2 minutes faster, and that's relatively conservative.
What would you do differently?:

Next race I'm going to leave the garmin on the bike and just use my stopwatch function on my cheapo timex.
Post race
Warm down:

walked a bit, and watched for Rach as she finished her first triathlon, ate about 7 pancakes...

What limited your ability to perform faster:

my reliance on technology on raceday, having no balls to just go for it when feeling good. I feel like I wasted an absolutely perfect day weather wise for an awesome time. I'm glad the achilles is feeling good post race, but still...

Event comments:

Probably the best local race for beginners. They trialed a TT start this year, thinking it would be safer/better for newbies. As much as I hate the TT starts, I'm good with this if it brings more people to the sport and an active lifestyle. I think next year I'll step up to the long course. Still podium'd the last 3 years in my AG, time to move up...

Last updated: 2013-06-26 12:00 AM
00:08:55 | 500 meters | 01m 47s / 100meters
Age Group: 4/19
Overall: 17/279
Performance: Below average
Suit: Sugoi Tri top and short
Course: J course, out about 350, back about 150 to the boat ramp
Start type: Run Plus: Time Trial
Water temp: 81F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Below average Drafting: Below average
Waves: Below average Navigation: Average
Rounding: Good
Time: 01:45
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:25:35 | 09 miles | 21.25 mile/hr
Age Group: 3/19
Overall: 12/279
Performance: Below average
AVE HR: 179 (holy...)
Wind: None
Course: 2 loops around Shawnee Mission Park with a few decent climbs
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Just right
Time: 00:52
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal
00:24:55 | 03.2 miles | 07m 37s  min/mile
Age Group: 6/19
Overall: 42/279
Performance: Bad
ave Hr: 175
Course: 3.2 miles out on the trails. A few good climbs, including the dam hill and the climb back to the finish. Uphill finish is brutal
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2013-07-15 9:51 PM

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Prairie Village, Kansas
Subject: Shawnee Mission Triathlon - Short Course

2013-07-16 9:06 AM
in reply to: #4805154

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Extreme Veteran
Olathe, KS
Subject: RE: Shawnee Mission Triathlon - Short Course
Good job, Mark. I spotted you a few times pre-race, and meant to stop by and say hello, but I got caught up in my own routine.
I think you pinpointed well it in your evaluation, but if you're feeling good on the run ditch the technology (or even the idea of what pace is "too fast") and just go with it.
2013-07-16 9:08 AM
in reply to: #4805154

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Overland Park, KS
Subject: RE: Shawnee Mission Triathlon - Short Course
Great job out there Mark. I can tell you I had nothing left at the finish, I wouldn't be suprised if my last mile took 9 minutes. Funny we had the same exact swim time. Dude, I spotted you like 45 seconds in T1 and you didn't take advantage of it, LOL. Lately I've been leaving the gadgets in the bag and just go by feel. I think it works pretty well for short races. You're young and strong and I think for sprints you should just let 'er rip.

Congrats on the hardware!
2013-07-16 12:00 PM
in reply to: reecealan

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Prairie Village, Kansas
Subject: RE: Shawnee Mission Triathlon - Short Course
Thanks Mike and Reese. Luckily, i plan on getting some redemption this weekend in lawrence and plan on going sans watch. Anxious to see what I can do!
2013-07-16 10:30 PM
in reply to: #4805154

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New user
Overland Park, KS
Subject: RE: Shawnee Mission Triathlon - Short Course
Nice race Mark. Agree with the gadget assessment, I think they're great for confirmation of how your effort feels both during races and training but you need to be ready to trump them based on how you feel. I remember that cyclist guy, Lance something or other, blew a time trial because he was watching the power meter numbers and it was reading high, when he finally realized the data was bunk he was too far back to make up the time, sounds kinda like your run...
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