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Langley Pond International Triathlon - Triathlon

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Burnettown, South Carolina
United States
Set Up Events
80F / 27C
Total Time = 3h 01m 17s
Overall Rank = 41/65
Age Group = Master Clydesda
Age Group Rank = 1/2
Pre-race routine:

Power Bar, Gatorade, stretch, set up transition zone
Event warmup:

5 minute swim before start
  • 30m 23s
  • 1500 meters
  • 02m 02s / 100 meters

Felt great the entire swim. I definitiely like the longer swim events. Caught people from the prior wave which was the open division which is always a good feeling. Long run to transition was the only dowside. Warming up prior to race is a must!
Transition 1
  • 03m 42s

Not sure why this clocked so long unless the time started when getting out of the water as there was about a quarter mile run to transition but I thought the timing gate was at the transition zone. I did spend time toweling off my feet to remove a lot of grass and then put on socks but shouldnt have been this long.
What would you do differently?:

2 towels, one to stand on, one to towel off if needed.
  • 1h 15m 50s
  • 24 miles
  • 18.99 mile/hr

No road biking, trainer and spin bike only, the 3 weeks leading up to race. Overall felt good during ride but would have preferred some longer road training before race.
What would you do differently?:

I would like to train longer and on the road but this is becoming a point of contention with my family leading to more training in the trainer and spin bike.
Transition 2
  • 01m 12s

I keep my shoes on, dismount from a stop and run with the bike. I just dont think i could be any faster nor do i trust myself with a flying dismount wearing Speedplays.
What would you do differently?:

  • 1h 10m 12s
  • 10 kms
  • 07m 01s  min/km

My first 10k ever. Running is NOT my strong area and I train conservatively due to bad knees (my orthopaedic recommended I give up running altogether). I started training more interval type training for longer distances and seem to be able to do this better so I am applying this to the run portions of all races Olympic level and above. Goal is to finish and have fun right?
What would you do differently?:

Keep working on my training and hopefully see some improvement in run times and endurance.
Post race
Warm down:

A coke and some water in the shade. Stretching and hung with friends enjoying the post race cameraderie.

What limited your ability to perform faster:

Lousy runner.

Event comments:

Another great race by Setup Events. Nice pond for the swim. Challenging yet safe and fun bike course. Good run course with lots of shade.

Last updated: 2013-09-06 12:00 AM
00:30:23 | 1500 meters | 02m 02s / 100meters
Age Group: 1/2
Overall: 16/65
Performance: Good
Suit: none
Course: Counterclockwise rectangle
Start type: Run Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 03:42
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
01:15:50 | 24 miles | 18.99 mile/hr
Age Group: 1/2
Overall: 36/65
Performance: Average
Wind: None
Course: 2 12 mile loops with 3-4% grade climb the first 5 miles of each loop.
Road: Smooth Dry Cadence: 81
Turns: Average Cornering: Below average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:12
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Below average
Shoe and helmet removal Average
01:10:12 | 10 kms | 07m 01s  min/km
Age Group: 2/2
Overall: 59/65
Performance: Below average
HR ranged 154-176, I walked a tenth of a mile of every mile starting around 2.5 miles.
Course: Out and back, minimal hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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] 4

2013-09-06 2:07 AM

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Irmo, SC
Subject: Langley Pond International Triathlon
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