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Triangle Triathlon - Triathlon

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New Hill, North Carolina
United States
Set Up Events
75F / 24C
Total Time = 1h 44m 38s
Overall Rank = 162/303
Age Group = 35=39
Age Group Rank = 18/35
Pre-race routine:

Drove out with the family the night before. Attempted to do the pre-race meeting but found out there was no swimming in the park and we had promised the kids we were going swimming. We were an hour early and the mosquitos were huge. So we left. Not much parking and they talked about a shuttle. Decided the family would do best by staying at the hotel tomorrow.

Woke up at 4:45. Had a banana, blueberry muffin, and some OJ. Had been feeling like I was coming down with the bug going thru the office so took a couple lozenges and 2 advil. Debated not competing... for half a second.

Drove to the race site.
Event warmup:

No parking near the TA. So the 3/4mile to the TA was my warmful
  • 17m 12s
  • 750 meters
  • 02m 17s / 100 meters

Started in the back of the middle and gave everyone a couple of seconds to give me some swimming room. Ran into two or three people but never kicked in the face or anything.

This was faster than my last 2 open water swims, and one of them was wetsuit legal. So I am pretty happy with this swim. Still slower than my swims in a pool.
What would you do differently?:

My start has worked but I start in the back and end up catching people as I finish in the middle. I will start with the wave next time but on the outside.

OWS practice and work on sighting. I have only swam OWS in 3 races, and never in practice.
Transition 1
  • 02m 59s

T1 was a short run. I haven't found a top I like to swim in so I had to put on my tri top. Dried off a little and then struggled a little with my tri top.

25 / 35 in age group
218 / 303 overall

What would you do differently?:

Need to find a new tri top or bike and run without one. Maybe a speed suit? Should be able to drop a minute here
  • 54m 28s
  • 17.5 miles
  • 19.28 mile/hr

Furthest bike in any of the four tri's I've done and the only one with hills. Had expected a pace around 17.5 -18.5. So I was pretty happy being over 19. Got up to 36 mph on the down hills. Uncomfortable going that fast on a bike so I would come out of aero. This was the second race with my bike, and I have only been riding it for a month. Was able to stay in aero for a majority of the ride.

Passed a bunch of people and got passed but a few (mostly toward the end). Felt like I was able to go with the people that passed me and either stay with them or pass them back with the exception of the last 3 miles.

Took out a cone going thru the turns approaching t2.
What would you do differently?:

Nothing really, my fastest and longest bike on the toughest course I have raced. No hills near me. Need more time in the saddle to get used to going so fast. Maybe adjust my bike fit soon to get me more forward
Transition 2
  • 02m 1s

Shoes on, a quick gu and a quick stretch and I was on my way. Almost left t2 without my race belt. I little light headed and wobbly

29 / 35
228 / 303

What would you do differently?:

  • 28m
  • 3.1 miles
  • 09m 02s  min/mile

Still having trouble running off the bike. Got passed by a boat load of people. Didn't pass anyone. Need to be more mentally tough and push harder.

Overall a little slower than last months race but that was a flat road course. So maybe the same.
What would you do differently?:

Work on Transition runs
Post race
Warm down:

Walked around. Ate a banana, pizza, and a cookie

What limited your ability to perform faster:

Build up run volume and increase the distance on my transition runs. Maybe biked to hard at the determent of the run. My T1 and T2 are slow and I could gain 2 minutes there and should start to focus some attention there next year now that I have progressed to the middle of the pack.

Event comments:

Overall a good race. With limited parking not a great one for the pregnant wife and children. Limited activity for the kids at the race site. If I come back next year I will leave them at home.

Last updated: 2014-01-11 12:00 AM
00:17:12 | 750 meters | 02m 17s / 100meters
Age Group: 18/35
Overall: 156/303
Performance: Good
Out of the water at under 17 min. A lit run to the mat
Suit: Tri shorts
Course: Kind of an open triangle like the other OWS I've done. Slight current and a little chop. Water was dark. I was in the second wave 5 min or so behind the open and masters men and women.
Start type: Wade Plus: Waves
Water temp: 85F / 29C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 02:59
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:54:28 | 17.5 miles | 19.28 mile/hr
Age Group: 17/35
Overall: 147/303
Performance: Good
Wind: Little
Course: Giant loop. Mostly well shaded with rolling hills. Last mile heading into T2 had to navigate thru cones with runners on one side and bikes heading out in the middle. Hit a cone around a corner
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 02:01
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
00:28:00 | 03.1 miles | 09m 02s  min/mile
Age Group: 24/35
Overall: 197/303
Performance: Average
Course: Rolling hills on fire roads. Not very level and partially covered with gravel
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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

2014-07-20 3:05 PM

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Subject: Triangle Triathlon
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author : Ontherun
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For most age-group triathletes, getting the most out of there time for quality workouts can be daunting. Think outside the triangle to get a little more.