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Five Mile Lake Women's Triathlon - Sprint Course - Triathlon


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Federal Way, Washington
United States
Five Mile Lake Women's Triathlon
60F / 16C
Overcast
Total Time = 1h 51m 58s
Overall Rank = 76/118
Age Group = Athena
Age Group Rank = 5/14
Pre-race routine:

I got up at 4:45 and made my usual oatmeal protein pancakes and loaded the car. Left the house with lots of time to spare since this was my first tri.
Event warmup:

I set up transition and then walked around the venue to stay warm. I put on my timer and took my wetsuit out when they were closing transition for the Olympic race to start.
Swim
  • 09m 52s
  • 440 yards
  • 02m 14s / 100 yards
Comments:

Lost rhythm a couple times, particularly when getting close to or passing other swimmers. Water was very tannic and impossible to see through. Changed spotting from every third breath to every second breath.
Transition 1
  • 03m 8s
Comments:

T1 was better than I thought. Top of suit down upon exiting water, goggle and cap off before reaching transition area. Heels got caught, but overall went better than I expected.
What would you do differently?:

Speed laces or new shoes with straps.
Bike
  • 1h 00m 39s
  • 14 miles
  • 13.85 mile/hr
Comments:

I did not use a gear bag on the bike, but carried everything in my tri suit. This was great for most things, but made eating very difficult. Ate 1.2 Larabar during the bike leg and drank 1/2 water bottle.
What would you do differently?:

Switch to small gear bag for faster transitions and less stuff in pockets. Take whole Larabar instead of in pieces.
Transition 2
  • 01m 35s
Comments:

This transition could have been faster, but felt pretty good.
Run
  • 36m 43s
  • 5 kms
  • 07m 20s  min/km
Comments:

Started the run with bike gear still in pocket. It was really uncomfortable and I handed it off to a spectator. Didn't care if I got it back. Tightness in calf for first half mile, but continued plan of run/walk for the first 2 miles. Training partner caught up and we ran the last mile together.
What would you do differently?:

More bricks to get used to this transition. Set watch so run/walk intervals are more set and not so willy nilly.
Post race
Warm down:

Grabbed some oreos and walked around venue before stretching.

What limited your ability to perform faster:

Not enough brick workouts.

Event comments:

There were a couple errors in the AG, which was frustrating. The 3rd place finisher in the Athena group was (by her own report) 122 lbs and registered in her AG not as an Athena. This was brought to the race directors attention, but stands on the results page.




Last updated: 2014-06-19 12:00 AM
Swimming
00:09:52 | 440 yards | 02m 14s / 100yards
Age Group: 5/14
Overall: 44/118
Performance: Good
Suit: Yes
Course: From the water, U-shaped back to beach.
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 03:08
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
01:00:39 | 14 miles | 13.85 mile/hr
Age Group: 8/14
Overall: 78/118
Performance: Average
Wind: Little
Course: 2 loops of 6.8 miles rolling hills. I was really nervous, the bike is my hardest leg. Gained confidence and the 2nd leg was easier.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:35
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:36:43 | 05 kms | 07m 20s  min/km
Age Group: 6/14
Overall: 87/118
Performance: Average
Course: Rolling hills, 1 loop outside of park and small loop on park trail coming into finish.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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] 3

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2014-06-19 7:37 PM

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Subject: Five Mile Lake Women's Triathlon - Sprint Course
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