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Shawnee Mission Triathlon - Short Course - Triathlon

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Shawnee, Kansas
United States
Johnson County Parks and Recreation Department
81F / 27C
Total Time = 1h 15m 10s
Overall Rank = 79/186
Age Group = 50-54
Age Group Rank = 5/14
Pre-race routine:

Normal routine now...shredded wheat with blue berries, bagel with peanut butter, 1 cup of coffee, orange juice. Get to transition 1 hr before scheduled event to start.
Event warmup:

Road several miles on bike return to transition, layed everything out and went for short run and stretch.. Return to transition, prepare t2 run portion and got out swim equipment. Swam over to swim start and did a couple out and backs.
  • 13m 14s
  • 500 meters
  • 02m 39s / 100 meters

Looking forward to the swim...first time doing a Time Trial start. Started about 10-12 pairs behind lead group. Tried to keep a tight line with bouys. At first kept catching people ahead of me..and had to swim around. Later felt more like an obstacle course. Never got into a smooth swim cadenance and could never get on track.
What would you do differently?:

Start on the outside.. and avoid the traffic next to the bouy.
Transition 1
  • 02m 45s

to get to t1 was a long run up from the water... Bike location was one fo the farest from bike exit/entrance but was the same for all of my age group.
What would you do differently?:

  • 27m 2s
  • 9 miles
  • 19.67 mile/hr

I had done this same course several weeks earlier as part of the Corporate challenge team event and was able to do 4 laps @ 21mph. So was expecting the same or better result but my legs just didnt have any energy in them.
What would you do differently?:

I had ridden a 10k time-trial the day before and thought I would be able to recover and do a triathlon with 1 day rest. I routinely do this course and have done faster times in practice.
Transition 2
  • 01m 33s

ran from bike dismount to rack, pulled off helmet and shoes..put on running shoes and cap and grabbed a quick G2 drink.
What would you do differently?:

  • 30m 38s
  • 3.2 miles
  • 09m 32s  min/mile

After a disappointing swim and the slower bike time I just did not feel like going all out on the run. So just looked to getting into a good run finish the race. It had definitely gotten warmer out. My normal run pace is under 8:00 min/mile and was doing over 9 and closer to 10.
What would you do differently?:

I been dealing with a hamstring issue the whole spring and summer. Just never seems to improve even with several weeks of rest from running.
Post race
Warm down:

walked a bit...grabbed some oranges, and snacks.

What limited your ability to perform faster:

I have not been able to put time in for running.. and have been working on swimming but did not get results I hoped. Just wasnt my day....but was surprised to find that I still placed 5th in my age group. .....I guess a lot of people had a bad day.

Event comments:

The race gets good turn out every year and the closed course helps everyone to get into the spirit of the event.

Profile Album

Last updated: 2013-08-02 12:00 AM
00:13:14 | 500 meters | 02m 39s / 100meters
Age Group: 11/14
Overall: 191/186
Performance: Below average
Suit: Orca Tech tri short
Course: J course out about 350, back about 150 to the boat ramp
Start type: Wade Plus: Time Trial
Water temp: 81F / 27C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Below average Navigation: Average
Rounding: Average
Time: 02:45
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:27:02 | 09 miles | 19.67 mile/hr
Age Group: 5/14
Overall: 66/186
Performance: Average
Wind: None
Course: 2 loops around Shawnee Mission Park with a few decent climbs
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:33
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
00:30:38 | 03.2 miles | 09m 32s  min/mile
Age Group: 5/14
Overall: 91/186
Performance: Below average
Course: 3.2 miles out on the trails. A few good climbs, a short steep hill just after the dam and a longer less steep climb back up to the dam. Finish is up a slight hill.
Keeping cool Average Drinking Just right
Post race
Weight change: %0
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? No
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] 4

2013-08-02 4:05 PM

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Subject: Shawnee Mission Triathlon - Short Course
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Underwater Audio short-cord swim bud review.
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