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Tri Fall Creek Falls Triathlon - Triathlon

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Pikeville, Tennessee
United States
Endurance Sports Management
70F / 21C
Total Time = 2h 52m 8s
Overall Rank = 110/219
Age Group = 50-54
Age Group Rank = 9/15
Pre-race routine:

Got down to transition early to set everything up. Ate a few gels and drank some sport drink. Chatted with several friends that were racing.
Event warmup:

RD said the water temp (77.4 deg) was wetsuit legal. I don't own one but my friends (that had one) were excited. I went down to the water and swam about 100 (water felt fine)...probably should have done more warmup.
  • 30m 43s
  • 1500 meters
  • 02m 03s / 100 meters

This was my first Olympic so I wasn't sure how to pace it. The first 400 didn't feel great (should have warmed up more than I did) but I got into a decent rhythm after that. There was a little banging around at the start and at a couple of buoys but nothing too bad. The sun peeked out on the last 200 and it was difficult to sight the finish but I made it in without a lot of zigging.
What would you do differently?:

I wished I had warmed up more and pressed the pace a bit. I need to swim some longer sets to see how I react. I've done a few 1.5 mile ows but I need to up the intensity.
Transition 1
  • 04m 56s

There's about a 250 yd up hill run from the swim exit to the bikes. I brought an extra pair of shoes down to the water to use for the run...probably cost me a few seconds but saved my feet.
What would you do differently?:

Nothing other than maybe go sockless for the bike and run...would have saved a few secs in T1. T1 time was 6th out of 15.
  • 1h 12m 40s
  • 24 miles
  • 19.94 mile/hr

When I scouted the course I didn't think I would be able to ride it this well. I was pleasantly surprised with this split.
What would you do differently?:

Get a tri bike with race wheels. I did the race on my 10 year old Giant OCR without aero bars. I did get a bike fit about 10 days before the race and I think that helped in my performance quite a bit.
Transition 2
  • 03m 46s

Had a little GI issue here...needed a rest room break...cost me a couple of minutes.
What would you do differently?:

Work on the pre-race nutrition.
  • 1h 00m 3s
  • 10 kms
  • 06m  min/km

I had a calf injury at the end of May and my run volume hasn't been showed. The 1st mile went ok because it was flat to downhill. Miles 2-3 hurt a bit since there were some climbs involved. I walked the aide stations when I got something to drink. I guess I shouldn't be surprised by the time. This was just my 2nd first was an open 10k last year and I ran it just under 59 minutes. I wanted to finish under 3 hours for my 1st Oly so I was pleasantly surprised to do so.
What would you do differently?:

Get the run volume up. I think I'm capable (barring injury) of getting this down into the low to mid 50 minute range if I just ramp up my mileage.
Post race
Warm down:

It started raining a bit during the run and really started after I finished. I walked around a bit, chatted with some friends, got something to eat and looked for some shelter.

What limited your ability to perform faster:

Swim...more volume and more experience with pacing the race distance. complaints given my limited experience (started cycling last fall)
Run...more volume with fewer nagging injuries that limit training.

Event comments:

I don't have a lot of experience but I liked the venue and I think the RD does a nice job on this relatively small local race. Everything went according to schedule. The goody bag included a nice tee shirt, a pair of socks and a drawstring bag.

Last updated: 2013-08-19 12:00 AM
00:30:43 | 1500 meters | 02m 03s / 100meters
Age Group: 9/15
Overall: 121/219
Performance: Average
Suit: none
Course: Pretty close to a rectangle
Start type: Deep Water Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Average
Time: 04:56
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
01:12:40 | 24 miles | 19.94 mile/hr
Age Group: 5/15
Overall: 59/219
Performance: Good
Wind: Little
Course: Out and back. Map my ride and my Garmin indicated it was right at 24 miles...lots of rollers and some long steady climbs.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 03:46
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
01:00:03 | 10 kms | 06m  min/km
Age Group: 9/15
Overall: 138/219
Performance: Average
Course: RD described it as a lollipop. Beautiful course. Park road for the 1st mile, miles 2-5 were a pathway that ran through the forest or along the lake. It had some moderate hills.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
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

2013-08-19 8:08 PM

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Franklin, TN
Subject: Tri Fall Creek Falls Triathlon
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