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Pine Bush Triathlon - Triathlon

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Albany, New York
United States
Capital District YMCA
80F / 27C
Total Time = 1h 03m 12s
Overall Rank = 17/259
Age Group = 35-39
Age Group Rank = 4/21
Pre-race routine:

Had a cup of coffee and a bagel with light butter. Had a Gel 15 minutes before the swim started.
Event warmup:

This race has two transition areas which I am not a huge fan of. Ended up forgetting to leave a couple things at T2. After setting up at T1, I got my chip and markings. Walked around, talked to some folks I knew and then stretched.
  • 04m 33s
  • 325 yards
  • 01m 24s / 100 yards

Felt great on the swim. Everything seem to click and I didn't feel like I was pushing too hard.
What would you do differently?:

Not sure, maybe work on alternating breathing for longer races.
Transition 1
  • 01m 52s

Very sandy when you get out of the water. This killed me last year so for this year i had my own little tub to rinse my feet off. Things went smoothly.
What would you do differently?:

Practice having my shoes already on the bike.
  • 31m 14s
  • 11.5 miles
  • 21.89 mile/hr

I felt good on the bike. I have worked on it more this season and have seen some good results. I got about half way before I was passed. kept up for a couple miles but backed off to save my legs a little bit.
What would you do differently?:

I need to drink more, especially with races when it is hot and the humidity is up like it was for this one. I am going to look into changing the gearing on my bike in the off season and add some aero bars.
Transition 2
  • 01m 7s

Not a bad transition but I could not try jumping off my bike while moving because things got a little congested at the end. Everything else went ok.
What would you do differently?:

Take a couple of seconds to get a good drink in.
  • 24m 25s
  • 3.25 miles
  • 07m 31s  min/mile

This is where I felt like I crashed and burned. The humidity got to me and I never felt like I could get going. I usually do a Gel about half way through the bike but I didn't this time and I am wondering if that added to my perceived fatigue. I also did not drink much water from the aid stations.
What would you do differently?:

Try to drink more water. I also need to do more interval training and maybe some more bricks at race pace.
Post race
Warm down:

Walked under the Ladder Truck that was spraying water. Got a High-5 from my two biggest fans (my kids) and than drank some water to try and get re-hydrated.

What limited your ability to perform faster:

I need to tweak my training and it might be time to start working with a coach for the bike and run.

Event comments:

It seems to be pretty competitive for a local race and I feel the Y does a good job managing it. Overall I do not have any major complaints and look forward to doing it again next year.

Last updated: 2013-07-19 12:00 AM
00:04:33 | 325 yards | 01m 24s / 100yards
Age Group: 1/21
Overall: 4/259
Performance: Good
Suit: None
Course: "L" shaped course in Rensselaer Lake which is not known for its crystal clear water. A lot of folks complained about the seaweeds, but I can't recall that it was an issue. Great coverage by lifeguards and very supportive/ encouraging.
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 01:52
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:31:14 | 11.5 miles | 21.89 mile/hr
Age Group: 2/21
Overall: 12/259
Performance: Good
Wind: None
Course: You leave T1 on a paved path which was rough in spots and than out out to the road. Not a bad course overall with some rollers. Again volunteers were great and law enforcement was awesome with traffic control. There were some spectators out on the course but no cow bells this year. I loved hearing them last year. They made me laugh and I found it to be motivating.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:07
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
00:24:25 | 03.25 miles | 07m 31s  min/mile
Age Group: 4/21
Overall: 35/259
Performance: Below average
Course: Out and back course with a couple of moderate hills.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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

2013-07-19 8:37 AM


Subject: Pine Bush Triathlon
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