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Heart and Sole Triathlon - Triathlon

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Versailles, Kentucky
United States
Falling Springs Arts and Recreation Center
65F / 18C
Total Time = 1h 15m 40s
Overall Rank = 1f/45f
Age Group = 35-39f
Age Group Rank = 0/
Pre-race routine:

Hubby had to work so this was my first time doing a tri alone. Drove twenty minutes away, set up transition next to the bike in, picked up chip and socialized. Ate a raw groats and buckwheat cereal with bananas and berries, plus an extra banana dipped in almond butter. Sipped on GU brew.
Event warmup:

Rode bike in parking lot through the gears. Didn't get to warm up in pool.
  • 08m 6s
  • 400 yards
  • 02m 02s / 100 yards

Swim was very dull and flat. Could not find a nice rhythm. Passed by one person and passed one.
What would you do differently?:

I need to get to the pool more. I just really struggle with the swim and it holds me back a lot.
Transition 1
  • 00m 30s

30 seconds. Fastest of the girls and this was great, because my transitions usually are not that good.
What would you do differently?:

Nothing. Best transition of my life, lol.
  • 43m 25s
  • 15 miles
  • 20.73 mile/hr

I was pleased with my bike time. I could have pushed a little harder, but I held back some knowing the run would be a hilly, cross-country course.
What would you do differently?:

My new drink holder needs the straw cut badly! Made the stupid mistake of trying something new on race day, and I could not get down into the aero position I usually hold with the straw pressed into my throat. Thought about ripping it out but I'm a frequent drinker so I just dealt with it. Probably slowed me down some. And I had the 2nd fastest bike of girls.
Transition 2
  • 00m

Slower one this time.,
What would you do differently?:

Not drink in transition. Drink before dismounting bike so I can be on my way.
  • 22m 49s
  • 5 kms
  • 04m 34s  min/km

I was happy with this run. I'm not typically strong off-road, so I was conservative on the hills to be sure I would have more. Eased up the hills and let out a little on the downhills. Felt great starting out off the bike. I definitely finished with too much in the tank, though. If I do this next year I will not hold back so much. Also, made me realize I can push harder on the bike. Think I was 3rd of the women.
What would you do differently?:

Push harder! stomach felt good. Might want to stck to that breakfast, and potatoes for dinner.
Post race
Warm down:

None, but I would end up feeling good enough to do a half marathon on the trails the next morning.

What limited your ability to perform faster:

I'm pretty content. Ended up winning the women's overall 1st place, so that's good enough. I do need to try and push it more, though. It's not good to cross the finish line not breathing hard at all. I bet our half ironman in two weeks will be a different story though!

Event comments:

Nice and fun, and well-organized. Hope to do this again!

Last updated: 2014-04-27 12:00 AM
00:08:06 | 400 yards | 02m 02s / 100yards
Age Group: 0/
Overall: 0/45f
Performance: Below average
Includes 20-25 second run to transition
Course: Indoor pool was way too warm. We did not get to warm up, which I really do need. Started 15 seconds apart, which was much better than the 10 last time.
Start type: Inside Pool Plus:
Water temp: 85F / 29C Current:
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting:
Waves: Navigation:
Time: 00:30
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Average
00:43:25 | 15 miles | 20.73 mile/hr
Age Group: 0/
Overall: 2/45f
Performance: Good
Wind: Some
Course: This is not a fast course. As one person put it, it is very representative of the KY bluegrass. Very, very rolling with some long inclines, twists and turns. A couple sharp, technical turns.
Road: Smooth  Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:00
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal
00:22:49 | 05 kms | 04m 34s  min/km
Age Group: 0/
Overall: 0/45f
Performance: Good
Course: Rolling with a few steep hills. All grass and a few dirt trails. Typical cross-country.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? Ok
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

2014-04-27 3:53 PM

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Subject: Heart and Sole Triathlon
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2006-04-30 11:22 PM Frog Girl
date : November 4, 2007
author : AMSSM
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Will sustained exercise at or near maximum heart rate increase the risk of heart damage, or heart failure. Is the cardiac muscle also subject to strain and damage as other muscles?
date : December 5, 2006
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The crux of rehab was so simple: “Eat and exercise like your life depended on it.” It seemed to take all the guesswork out of the picture and make things that much easier for me.
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From triple bypass to triathlon. I am now just two days away from the Pacific Crest Half-Ironman.
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Thinking I was ready, I pushed myself on race day and finished in 2:09:24, which for me is a big hurrah.