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Springbrook Sprint Triathlon - Triathlon

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Alcoa, Tennessee
United States
Race Day Events
85F / 29C
Total Time = 46m 23s
Overall Rank = 7/290
Age Group = M30-34
Age Group Rank = 2/15
Pre-race routine:

Up early for breakfast and coffee, got everything packed up and drove the half mile from my house to race site.

Friday night I went out and despite not drinking anything, I was still up way too late before a race.

Mistake #1
Event warmup:

I biked for a few minutes and then spent the rest of my warmup time standing around talking instead of actually warming up.

Mistake #2
  • 02m 59s
  • 200 yards
  • 01m 29s / 100 yards

It was an acceptable swim. Should have probably went at a bit harder (almost sprinting) pace.
What would you do differently?:

^ Go a bit harder
Transition 1
  • 01m 7s

Long run from the pool to transition. I got to the race site late (Mistake #3) and had a craptastic spot to rack the bike which added to the time. It's also a bit different feeling to get going on the Osymetric Chainrings
What would you do differently?:

Get to transition in time to get a spot... practice my mounts
  • 22m
  • 9.32 miles
  • 25.00 mile/hr

Oh yeah... great bike split. I really crushed it.

Too much bike racing, not enough triathlon training = not an intelligent pace.

Would have been a pretty good time trial though.
What would you do differently?:

Oh I don't know... maybe slow down a hair... or get strong enough to be able to run after a hot bike lap.

Mistake #4
Transition 2
  • 00m 33s

A solid T2 considering I had to dodge both outgoing cyclists and volunteers going in. Look out, coming in hot!
What would you do differently?:

Nada, I am happy with my T2's.
  • 19m 45s
  • 3 miles
  • 06m 26s  min/mile

How do you pay for a blazing bike... with a piss poor run.

At 1 1/2 miles I had a side stitch so bad that it literally felt like being stabbed. Two days later my abdominals are still sore...

I end up walking for nearly a minute and then soft running after the second mile marker... at which point I am still in pain but trying to salvage something of a race.
What would you do differently?:

20" slower run than what I did in 2010... and I wasn't in anywhere near the run shape I'm in now. I totally dropped the ball on this one and payed for it in epic fashion.
Post race
Warm down:

Crossed the line and just tried to catch my breath and get rid of the feeling of being speared in the gut. Drank a coke and did a little walking.

What limited your ability to perform faster:


Event comments:

This is a big event for a sprint and it's (like most RaceDayEvents events) very well set up and put on. The cookout (complete with hot dogs) wasn't my idea of post race food, but it was a good spread if that's your thing.

Profile Album

Last updated: 2013-08-04 12:00 AM
00:02:59 | 200 yards | 01m 29s / 100yards
Age Group: 0/15
Overall: 21/290
Performance: Average
Course: Snake pool...yay
Start type: Inside Pool Plus: Time Trial
Water temp: 70F / 21C Current:
200M Perf. Good Remainder:
Breathing: Good Drafting:
Waves: Navigation:
Time: 01:07
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:22:00 | 9.32 miles | 25.00 mile/hr
Age Group: 0/15
Overall: 2/290
Performance: Bad
Wind: None
Course: Pretty easy course, no big climbs but plenty of false flats... a good course to cook yourself on.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks:
Time: 00:33
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:19:45 | 03 miles | 06m 26s  min/mile
Age Group: 0/15
Overall: 36/290
Performance: Bad
Course: Out through the greenway and a little off roading at the finish. Measured a little long I suspect as well.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 3
Physical exertion [1-5] 1
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] 5

2013-08-05 9:46 AM

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Knoxville area
Subject: Springbrook Sprint Triathlon
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General Discussion Race Reports! » Springbrook Sprint Triathlon Rss Feed  

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date : November 9, 2009
author : TexasHeatRunner
comments : 5
At mile ten I heard a noise like I had gotten paper in my spokes or something. I looked but saw nothing but a few seconds later my rear tire blows out.
date : June 3, 2009
author : Amy Kuitse
comments : 0
Are these races too close together to give me any sort of recovery? Will I be spent and unhappy racing back to back weekends and then again two weeks after that?
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 : April 1, 2008
author : trvw
comments : 0
The challenge? The accomplishment? I want to do this because it is an opportunity to live life. The event is an indoor sprint triathlon. I get to experience the challenge on a safer scale.
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 : August 30, 2004
author : Ron
comments : 0
Couch-to-sprint triathlon training programs to get you over the finish-line of your first triathlon.