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Foothills Sprint Triathlon - Triathlon

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Maryville, Tennessee
United States
Race Day Events
65F / 18C
Total Time = 1h 02m 18s
Overall Rank = 49/230
Age Group = 50-54
Age Group Rank = 3/27
Pre-race routine:

Woke up at 4am. Ate my oatmeal with peanut butter. Drank a bottle of water with all my supplements. Drove 75 miles and lost an hour with the time change. Got my bike set up on the end of a rack and went and signed in.
Event warmup:

Jogged a little early on and swam a couple of 50's to get used to the cool water.
  • 06m 43s
  • 350 meters
  • 01m 55s / 100 meters

I didn't know where to start so I jumped in behind Holly that I had gotten to know from previous races. I thought she was a better swimmer but I passed her by the first wall. I passed the next 2 people at the same time on the third length. I didn't catch anyone else until the last length and it was right at the finish. My goal was under 7 mins. so I accomplished stage 1.
What would you do differently?:

I had exactly the same time as last year and I thought the swim went very well.
Transition 1
  • 01m 47s

I had a little incident coming out of the pool to transition. We ran in grass for about 20 feet and I slipped and fell. Bruised my hip and rattled my head. I thought I was done for the day but kept going. I was wanting an under 1:30 T1 but I'll take it with the fall.
What would you do differently?:

Not try to shortcut in the grass down a hill. The rest of transition went smooth
  • 33m 16s
  • 10 miles
  • 18.04 mile/hr

I've road several times this year but not enough to be in top shape. The hills really took it out of me. Was able to pass a lot of people on the bike.
What would you do differently?:

I wanted to be under 33 mins. so I was very close to my goal. The course was about 4 tenths long by my bike computer
Transition 2
  • 00m 40s

T2 went about as good as I get
What would you do differently?:

  • 19m 53s
  • 2.5 miles
  • 07m 57s  min/mile

I have worked very hard on my running this winter but I was still not ready for the hills. I think the fall coming out of the pool was affecting me. My hip hurt and my head was throbbing by now. Holly, that I started behind on the swim, went by me with about a mile left. I wanted to hang with her but she is a very good runner (15th best run of the day.) I missed my goal of under 18 mins. for the run so I was a little disappointed.
What would you do differently?:

Should have been more prepared.
Post race
Warm down:

Jumped in the pool to cool down. Ate a hotdog and visited with friends

What limited your ability to perform faster:

I think I sustained a slight concussion on the fall. My neck and head were still sore by that evening. My hip was the same one that I landed on during a bike crash in March so I slightly reinjured it.

Event comments:

This is the 8th time I have run this race out of a possible 9 times. I missed in 2009 because of a kidney stone. I have raced this course under 1 hr. twice. I really wanted under an hour today but I thought things went pretty smooth and with a 50 year old finishing 3rd Overall and a 52 year old getting Grand Master it left the 1st in age group award for me.

Last updated: 2014-05-27 12:00 AM
00:06:43 | 350 meters | 01m 55s / 100meters
Age Group: 0/27
Overall: 60/230
Performance: Good
Suit: no
Course: 7 lengths of 50m pool like a snake
Start type: Run Plus: Time Trial
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Good
Waves: Good Navigation: Below average
Time: 01:47
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:33:16 | 10 miles | 18.04 mile/hr
Age Group: 0/27
Overall: 44/230
Performance: Good
Wind: Some
Course: Out and back on country roads. Lots of up and down
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 00:40
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
00:19:53 | 02.5 miles | 07m 57s  min/mile
Age Group: 0/27
Overall: 57/230
Performance: Average
Course: Out and back on city streets with lots of up!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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

2014-05-27 12:04 PM

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Extreme Veteran
Crossville, TN
Subject: Foothills Sprint Triathlon

2014-05-27 2:36 PM
in reply to: #5002318

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Knoxville area
Subject: RE: Foothills Sprint Triathlon
Wow, hope you are feeling better Terry.

Good race after a hit like that! I'd have probably been sidelined.
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Are these races too close together to give me any sort of recovery? Will I be spent and unhappy racing back to back weekends and then again two weeks after that?
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Since your “A” race is your marathon, which you stated in your question, this should be your main focus. I encourage you to taper a bit for the sprint distance triathlon.
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Program outline of the 16 and 20 week sprint triathlon training plan overviews.