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Army Strong Triathlon 2014 - Triathlon

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Ft Rucker, Alabama
United States
72F / 22C
Total Time = 1h 29m 6s
Overall Rank = 99/131
Age Group = 60-64
Age Group Rank = 1/1
Pre-race routine:

Cup of coffee and peanut butter and jelly bagel at hotel. I can't believe the hotel had peanut butter packets! Water and Nuun before race.
Event warmup:

Even though a swim warmup was allowed, since I've never done a warmup before a race, I opted not to for this one. Nothing new on race day.
  • 10m 10s
  • 367 yards
  • 02m 46s / 100 yards

First time in open water in about 2 years. Managed to draft a little. Navigation was superior as was buoy rounding. I'm still trying to figure out if the course was short or I just swam great lines. My total yardage was less than the 400 yards advertised.

I noticed I just would stop swimming every once in a while. Something to work on.
What would you do differently?:

Practice more. Don't stop swimming. For the first time in open water in two years, I was pleased with my swim. I even managed to draft some. I could always be faster. I was fairly relaxed and actually managed to pass some people in the wave ahead of me. That doesn't normally happen for me.
Transition 1
  • 02m 11s

I was really slow in this transition. I think I just was like a first-timer all over again.
What would you do differently?:

Practice transitions.
  • 43m 34s
  • 10.8 miles
  • 14.87 mile/hr

I liked the course. I always wish I were faster, but I passed some people. I enjoyed the hills. Flat is boring.
What would you do differently?:

Train more.
Transition 2
  • 02m 24s

I had issues getting my running shoes on. Felt like I was going to cramp when I pointed my toes.
What would you do differently?:

Practice transitions..
  • 30m 57s
  • 3.1 miles
  • 09m 59s  min/mile

This was the surprise of the day. I haven't been running much at all. Most of my running has been on trails. This out and back course had some hills on it. I did extremely well on the run, running all of it except for when a string of cars was passing us on a hill. They seemed awfully close to us, so I decided to walk and not take a chance of tripping.
What would you do differently?:

More run training and speedwork.
Post race
Warm down:

Kept walking after the finish line.

What limited your ability to perform faster:

Age and training.

Event comments:

Very well-run small race. Not USAT certified. Fun course and great volunteers. I sure wish there were some competitors in my age group! I end up checking to see how I did in comparison to others younger than me.

Last updated: 2014-06-21 12:00 AM
00:10:10 | 367 yards | 02m 46s / 100yards
Age Group: 1/1
Overall: 0/131
Performance: Average
Suit: Danskin tri-suit
Course: Clockwise rectangle in warm lake filled with grass.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:11
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:43:34 | 10.8 miles | 14.87 mile/hr
Age Group: 1/1
Overall: 0/131
Performance: Average
Wind: None
Course: Rolling hills, with one fairly steep one.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:24
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
00:30:57 | 03.1 miles | 09m 59s  min/mile
Age Group: 1/1
Overall: 0/131
Performance: Good
Course: Hilly but shady 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
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

2014-06-25 9:57 PM

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Philadelphia, Pennsylvania
Subject: Army Strong Triathlon 2014

2014-06-27 10:47 AM
in reply to: #5017694

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Denver, CO
Subject: RE: Army Strong Triathlon 2014

Nice job!  Looks like this race gave you a good sense of where you're currently at and places to improve.  Love your comment about hills v. flat on the bike.  I need to remember that!

2014-07-01 8:54 PM
in reply to: laffinrock

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Philadelphia, Pennsylvania
Subject: RE: Army Strong Triathlon 2014
Thanks Mary. Keep on keepin' on. Expecting big things from you!
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date : June 22, 2010
author : Tri Swim Coach
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Will you will finish your next triathlon swim strong, or will you run out of steam before you even start the majority of your race?
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author : Ron
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How do you know if your strength training is effective? Are you getting stronger? Several training log graphs can lend a clue.
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Reflecting on the events in my life that led to my being waste deep in water wearing spandex with a latex cap over my freshly shaved head.
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A strong core will allow you to keep optimal body alignment for whatever you’re doing (swim, bike or run), and this in turn will reduce your fatigue in the long run.