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Tower Triathlon - TriathlonSprint


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Niles, Illinois
United States
Leaning Tower YMCA
60F / 16C
Sunny
Total Time = 1h 04m 26s
Overall Rank = 20/169
Age Group = 40-44
Age Group Rank = 5/17
Pre-race routine:

PB sandwich and coffee on the way to the race. Stretch and get set up in transition. Its funny, I'm starting to know more and more people at these races, so it was nice to catch up during set-up. UCAN about 15 min before the start.
Event warmup:

Rode one loop of the bike course, which was good to do. I had an idea of which legs were windy and was able to adjust gears pretty efficiently to maintain steady power.
Swim
  • 07m 40s
  • 450 yards
  • 01m 42s / 100 yards
Comments:

Even though my race time was comparable to last year, I was probably a little faster because the race time included the deck start, walking across the mat.
What would you do differently?:

Not much. This was a good swim, given my current level of fitness.
Transition 1
  • 01m 17s
Comments:

Well, from the pool out of the T1, I was the second fastest person in the race and I was out of T1 almost :20 faster than last year. I was chomping at the bit and ready to go. The problem was that once I got out of T1, I looked down to discover only one shoe on my bike. I lost about a minute or so running back into T1 and getting my shoe. Kind of sucked, but what can you do?
What would you do differently?:

Check for shoes!!
Bike
  • 30m 23s
  • 11.18 miles
  • 22.08 mile/hr
Comments:

The ride itself was actually pretty good. I rode with good power, given my fitness (I have only been getting in 1-2 rides/week for the last month or two). The time reflects my back and forth after leaving T1 to get my shoe. I was able to stay aero on a lot of the turns and I felt like I was able to manage my gears pretty well with legs in and out of the wind.
What would you do differently?:

I probably could have ridden a little harder. I blew up on the run last year and was probably more tentative than I needed to be on the bike.
Transition 2
  • 01m 10s
Comments:

I was pretty efficient with everything I could control. I got bad calf cramps right when I started running away from my space and I had to stop for a quick stretch to loosen them up. With the stop, I was about :30 slower than last year in T2, but I did what I had to get moving on the run. I think the calves were probably a result of lower bike volume and fatigue after a harder ride.
What would you do differently?:

Not much.
Run
  • 23m 58s
  • 3.1 miles
  • 07m 44s  min/mile
Comments:

Generally good run. Even though calves were crampy during the first half mile or so, I kept moving a decent pace and they eventually loosened up. I below up on the run here last year and wanted to make sure I was able to have enough for a solid effort throughout, so I targeted under an 8:00 pace for the first mile and then wanted to bring down the pace each mile from there. I stuck to the plan, and put in a good 5K for me.
What would you do differently?:

As I get comfortable racing faster, get out and run harder from the outset.
Post race
Warm down:

Stood around and talked.

What limited your ability to perform faster:

General fitness on swim and bike. Not bad, but it's been a busy spring. I've stuck to my run workouts, and if something has had to give with training, its been the swim and bike. I'm not in bad shape, but these are the areas where I should be able to get a boost if I can train consistently.

Event comments:

The time trial pool start was great, they should just order racers from fastest to slowest to avoid congestion with faster racers on the bike.




Last updated: 2014-05-21 12:00 AM
Swimming
00:07:40 | 450 yards | 01m 42s / 100yards
Age Group: 4/17
Overall: 23/169
Performance: Average
Suit: DeSoto One Piece
Course: They started with the timer on the deck, and you would walk across the mat as soon as a lane opened up.
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:17
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Bad
Biking
00:30:23 | 11.18 miles | 22.08 mile/hr
Age Group: 5/17
Overall: 15/169
Performance: Good
Power was up around 205, and I didn't feel like I was riding too hard.
Wind: Some
Course: 5 loop course.
Road: Rough Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 01:10
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:23:58 | 03.1 miles | 07m 44s  min/mile
Age Group: 6/17
Overall: 33/169
Performance: Good
7:52, 7:43: 7:35, 6:35 (last .1).
Course: Out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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

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2014-05-21 1:43 PM

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