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TriRock Lake Geneva - Sprint Course - Triathlon


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Williams Bay, Wisconsin
United States
Competitor Group
45F / 7C
Sunny
Total Time = 1h 20m 34s
Overall Rank = 34/653
Age Group = M40 - 44
Age Group Rank = 8/57
Pre-race routine:

Woke up at 4:00 AM. I had a cliff bar and some powerade. The temperature was 35F...brrrrr! I stayed at a collegues house and biked to the race. I was one of the first ones there. Hindsight, I should have came later because rack locations were predetermined by bib, so no advantage of getting there early. I was set up by 5:30 AM and race was delayed 45 minutes because of fog...second year in a row! I was freezing!
Event warmup:

30 minutes before swim start, I went in the water and stayed there. The water temperture was around 72F with the ambient around 45F during this time, so staying in the water was in my best interest. I did a couple sprints to warm up. I felt good. I had to repair my wet-suit the night before. A hole was found at the seem under my left armpit. I McGyvered it with some contact cement and rubber glove. This temporary fixed worked well!
Swim
  • 08m 59s
  • 500 meters
  • 01m 48s / 100 meters
Comments:

This was an excellent swim for me. I went out hard. I was top three around first buoy. In the first 200M, I average 1:30 per 100M. I had to slow up from there because I can not maintain that speed and because of crowded traffic.
What would you do differently?:

Nothing
Transition 1
  • 01m 57s
Comments:

1 st in age group; 6 out of 653 overall!!!
What would you do differently?:

Work on getting suit off while putting helmet on. Work on getting suit off with feet rather than sliding off with hands.
Bike
  • 43m 59s
  • 14.7 miles
  • 20.05 mile/hr
Comments:

Again, biking appears to be my weakest link. I made great effort to improve my biking this year, and it has paid off. I think I need to get aero bars on my bike or think about getting a tri bike. More interval work and hills.
What would you do differently?:

More TITS!
Transition 2
  • 01m 21s
Comments:

3 rd in age group, 32nd overall
What would you do differently?:

Nothing
Run
  • 23m 56s
  • 3.1 miles
  • 07m 43s  min/mile
Comments:

A solid run for me. About 1 minute faster than last year. I passed one age grouper during the run!
What would you do differently?:

My running volume leading up to the race was not the greatest. More hill work and strength workouts would have helped
Post race
Warm down:

Stretched and had a bunch of water. Found out that I had finished 8th out of 57 in my age group. With my time, I would have placed 3rd last year! Apparently, my age group showed up for this race!




Last updated: 2013-09-16 12:00 AM
Swimming
00:08:59 | 500 meters | 01m 48s / 100meters
Age Group: 4/57
Overall: 57/653
Performance: Good
Suit: Full Vortex Wetsuit
Course: Rectangular; out to first buoy at 200m; turn right to second buoy at 400m; turn right back to shore.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:57
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
00:43:59 | 14.7 miles | 20.05 mile/hr
Age Group: 11/57
Overall: 70/653
Performance: Average
Average HR:156 Maximum HR: 166 Training Effect 4.4 Based on this data, I could have pushed harder. Albeit, I think I was limited by my quads cramping and the cold weather.
Wind: Little
Course: One loop of 14.7 miles. The course starts straight up a hill. With the cold temperature; still being wet, and the ascent; my quads and calves tightened up pretty bad. I assume other racers had similar conditions. My garmin had my at 20.1 MPH average. This is a great improvement on last year's pace - 17,8 MPH. I took off over 5 minutes on the bike course. During the bike course, I realized quickly that I had a lot of tough competition in my age group. I was passed by 5 or 6 bikers in my age group! I thought I was likely 3rd coming out of transition, so I knew I was in 8th place or so going into the run.
Road: Smooth Dry Cadence: 62
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:21
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:23:56 | 03.1 miles | 07m 43s  min/mile
Age Group: 9/57
Overall: 62/653
Performance: Good
Average HR:161 Maximum HR: 171 (at end during the sprint to the finish :) Training Effect: 5.0
Course: One 5k loop. Up hill for the first 1.5 miles. A total ascent of about 130 feet. Hills were tough espcially coming off the bike.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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2013-09-18 8:45 PM

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Regular
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Subject: TriRock Lake Geneva - Sprint Course


2013-09-19 1:19 PM
in reply to: #4858943

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Veteran
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Subject: RE: TriRock Lake Geneva - Sprint Course

Great race and improvements - that's what it's about, right?

And it always depends on who shows up for the placing, but your times are the real story compared to last year.

Congrats on a terrific showing!

Matt

2013-09-20 1:56 PM
in reply to: mcmanusclan5

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Extreme Veteran
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Subject: RE: TriRock Lake Geneva - Sprint Course
What a great race you had Todd!

Way to beat your times from last year. Sounds like all your hard work over the season paid off.

Congratulations!
Kathy (KTC)
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