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Summer Super Sprint Triathlon - Triathlon

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Manassas, Virginia
United States
Tri It Now
72F / 22C
Total Time = 43m 19s
Overall Rank = 4/105
Age Group = 30-34
Age Group Rank = 1/3
Pre-race routine:

Up at 4:30, bagel, banana, coffee, water. Manasas is only a 30 minute drive for me and I live getting there early. It's a first come/first serve on the racks.
Event warmup:

Walked transition in and out to scope out T1 and T2 changes. Light streching and walking. Listen to some epic music to get focused. I wore a tri top and tri short for the entire race.
  • 06m 30s
  • 400 yards
  • 01m 38s / 100 yards

Was in the bathroom for a second visit and got to my spot with seconds to spare before my start. Whoops!
What would you do differently?:

sprinted past the 2 people in front of me.
Transition 1
  • 01m 5s

Run with shoes on.
What would you do differently?:

Lost 15-20 seconds getting shoes on. Heels got stuck on shoe heel. Should use petro jelly on inside of shoes next time or just suck it up and fix them on the bike.
  • 21m 22s
  • 8 miles
  • 22.48 mile/hr

Flat course with slight rise coming into last stretch. Great open roads and volunteers manning closures.
What would you do differently?:

Pedal faster... Shut up legs!
Transition 2
  • 00m 38s

Super fast T2, felt great getting out.
What would you do differently?:

Nothing. This was text book for a T2. Out of the shoes and pedalled into T2. Coasted 1 footed to the mount line. Ran fast to rack and quickly into running shoes. Grabbed number race belt and out of T2!
  • 13m 44s
  • 2 miles
  • 06m 37s  min/mile

Fast for me, but not fast enough! 6:37/mile pace is fast for me. I've been working on my 5k times by incorporating more sprints and hill intervals. I guess it's paid off.
What would you do differently?:

I should (and could) have stepped it up just before the first mile marker. After the race I felt I had energy left. I think I could have ran a 6:15/mile pace.
Post race
Warm down:

Walking, stretch.

Event comments:

Great short sprint races! I love these.

Profile Album

Last updated: 2013-07-24 12:00 AM
00:06:30 | 400 yards | 01m 38s / 100yards
Age Group: 0/3
Overall: 12/105
Performance: Average
Course: snake swim
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation:
Time: 01:05
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:21:22 | 08 miles | 22.48 mile/hr
Age Group: 0/3
Overall: 3/105
Performance: Good
Wind: None
Course: ALOT of turns.
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks:
Time: 00:38
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:13:44 | 02 miles | 06m 37s  min/mile
Age Group: 0/3
Overall: 14/105
Performance: Average
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
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

2013-08-04 10:30 AM

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Subject: Summer Super Sprint Triathlon
General Discussion-> Race Reports!
General Discussion Race Reports! » Summer Super Sprint Triathlon Rss Feed  

Summer Super Sprint Triathlon

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Summer Super Sprint Triathlon

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Views: 449 Posts: 1

2004-10-30 5:30 PM Kristin
date : October 7, 2008
author : didds
comments : 0
Cotswold super sprint - UK. Lots of bodies colliding, I swam half over someone, got kicked by some bloody breaststroker, and as a mob we poured towards the first buoy.
date : September 8, 2008
author : pjwalzphd
comments : 2
When I told my husband that I planned to work toward completing a sprint triathlon, he smiled and was supportive, but a bit disbelieving.
date : March 6, 2008
author : scubachic9999
comments : 4
Already a cyclist and not a bad swimmer, I figured all I had to do was build up to running a few miles and I’d be ready to go. The challenge invigorated me, and I ran out to buy new running shoes.
date : February 12, 2008
author : mikericci
comments : 0
This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.
date : September 3, 2006
author : acbadger
comments : 0
Since your “A” race is your marathon, which you stated in your question, this should be your main focus. I encourage you to taper a bit for the sprint distance triathlon.
date : July 30, 2006
author : acbadger
comments : 0
Since I didn't have much time and since it's a super sprint, am I OK just go to at the training relatively hard through Thursday or even Friday?
date : April 2, 2006
author : mikericci
comments : 0
This summer, I am planning on doing three triathlons. What should my strategy be for training, tapering and resting during, before and after each race?
date : August 30, 2004
author : Ron
comments : 0
Couch-to-sprint triathlon training programs to get you over the finish-line of your first triathlon.