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3 Little Pigs Triathlon - Triathlon

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Smithfield, North Carolina
United States
FS Series
Total Time = 1h 12m 37s
Overall Rank = 69/321
Age Group = 40-44
Age Group Rank = 11/40
Pre-race routine:

get up at 4:15am to drop wife at airport - rush to race site before transition closes at 7:15am. Drink fruit smoothie, clif bar and Gatorade. as it turned out got to race site by 630am, setup then took several deep breaths - I made it!
Event warmup:

none - easy stretch of arms; just sit and chill.
  • 04m 11s
  • 250 yards
  • 01m 40s / 100 yards

still room for improvement; especially focusing on MY SWIM and not who is around me.
What would you do differently?:

more genuine speed work (not pretend); swim 3x per week.
Transition 1
  • 00m 56s

T1 is always ok and consistent - need to practice clippings in a little more.
  • 40m 59s
  • 14 miles
  • 20.50 mile/hr

this bike course rocks - its a slight rise on the way out and fast all the way home - free wheeling at 28mph is always a joy! I tried to push a higher gear whenever my cadence went >100 and when it came to short hills got out of saddle. As this was my first road ride in over 7 months I was really pleased, especially as I beat last years time.
What would you do differently?:

need to work on intervals more and enjoying the pain - its only temporary!
Transition 2
  • 00m 53s

normally a little quicker getting running shoes on but as this wsa first race of year more than acceptable.
What would you do differently?:

  • 25m 37s
  • 3.1 miles
  • 08m 16s  min/mile

I had been working hard on running so was looking forward to this race. got into an easy comfortable pace that wasn't too fast as previously. I felt slow for long time but watch said 8m/m so kept going. didn't drink at aid stations but cooled off instead as getting warm. picked up pace to near 7:30m/m and felt ok once I reminded myself to smile and relax. Last mile picked up to 7m/m and last third I booted it - I saw low 6m/m and a 5m/m at finish. 22mins and change - best ever 5k I was smiling even the announcer noticed too! I checked the official time 25min!!!! as it turns out my garmin footpod calibration was off - still I *felt* like it was a great paced run.
What would you do differently?:

calibrate garmin. more speed work, learn correct pace for 5k.
Post race
Warm down:

stretch, water, food, friends.

What limited your ability to perform faster:

six months of off-season and only a six week training plan.

Event comments:

This is known to be a fast local race - flat bike and run. I was hoping for a fast time and beat last years. so after only six wks training it was a good result. I also beat my three training partners which was first ever achievement - admittedly the fastest 28 y/o vomited on the bike and I beat him by 4 seconds - at the end of the day its race time - if you don't perform and I do that's ok with me :-)

Profile Album

Last updated: 2014-06-16 12:00 AM
00:04:11 | 250 yards | 01m 40s / 100yards
Age Group: 12/40
Overall: 57/321
Performance: Average
Course: pool swim - this is great pool that has ten lanes so no need to watc out for oncoming traffic! water was very murky so care was needed not to hit the wall!
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Time: 00:56
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:40:59 | 14 miles | 20.50 mile/hr
Age Group: 13/40
Overall: 81/321
Performance: Good
Wind: Little
Course: out and back with loop
Road: Smooth Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:53
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:25:37 | 03.1 miles | 08m 16s  min/mile
Age Group: 11/40
Overall: 61/321
Performance: Good
Course: out and back with loop
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
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: Good
Race evaluation [1-5] 5

2014-06-16 4:19 PM

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Subject: 3 Little Pigs Triathlon
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