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Quad Cities Triathlon - TriathlonSprint


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Davenport, Iowa
United States
60F / 16C
Sunny
Total Time = 1h 31m 49s
Overall Rank = 196/575
Age Group = M35-39
Age Group Rank = 28/44
Swim
  • 11m 18s
  • 600 meters
  • 01m 53s / 100 meters
Comments:

Didn't sight well on the way back. Had minor foot cramp right at the start, making for a slow first 150 yards. Worked itself out. This time is pretty comparable with previous years' times, which is to be expected since I didn't swim train any more than I ever do.
What would you do differently?:

Train at some point?
Transition 1
  • 02m 44s
Comments:

Towel I brought didn't dry feet much. Most of my T1 time comes from getting my darned socks on. This T1 also included the run up from the beach (~70 yards or so uphill).
Bike
  • 49m 37s
  • 15 miles
  • 18.14 mile/hr
Comments:

Toying with feeling out my race pace a bit. I felt like I was pushing it reasonably well and keeping a good cadence without burning out my legs for the run. My run time backs this up, given my current fitness level. I was happy with this ride.
What would you do differently?:

More saddle time = faster split times. I've been pretty consistent this year; just need more time to get that speed up.
Transition 2
  • 01m 12s
Comments:

Pretty decent T2...not a ton to do here really. I dropped my sunglasses taking my helmet off, so I could probably shave another 5 seconds or something. All other seconds would be hustle seconds.
What would you do differently?:

Not drop sunglasses.
Run
  • 26m 57s
  • 3.1 miles
  • 08m 41s  min/mile
Comments:

Decent enough run. Coming off the bike into this run is tough because the first 3/4 mile is Xcountry style, with quite a bit of undulation right at the beginning. This doesn't work well with trying to get a good running cadence dialed in after coming off the bike. Once I hit more level ground, though, I felt good and was able to dial it in. Pretty good run; asked the legs to pick up the pace at two different spots and they responded in kind. Could likely have gone faster, but all in all a good run.
What would you do differently?:

Had I been a better watch operator, I may have been able to pace myself into a better chance of going sub-1:30 for the race. Since I am not, this went pretty well.
Post race
What limited your ability to perform faster:

Only myself, really - my race speed was appropriate for my current fitness level. Ran a good race that went pretty well to plan. Overall I dropped 13 minutes from previous years - that's in the 13% ballpark - very good improvement. Continued consistent training time will only bring this time down even more.

Event comments:

This was my third year doing this race, and it's still the best run race by leaps and bounds. Anyone considering doing this race should stop considering and get signed up!




Last updated: 2013-12-19 12:00 AM
Swimming
00:11:18 | 600 meters | 01m 53s / 100meters
Age Group: 25/44
Overall: 190/575
Performance: Average
Suit: None
Course: Out and back from beach to bouy
Start type: Run Plus: Time Trial
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:44
Performance:
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:49:37 | 15 miles | 18.14 mile/hr
Age Group: 0/44
Overall: 221/575
Performance: Good
Wind: Some
Course: Same as previous years. Wind was consistent out of the south, making the outbound leg to Walcott a quick one this year.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:12
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal
Running
00:26:57 | 03.1 miles | 08m 41s  min/mile
Age Group: 0/44
Overall: 247/575
Performance: Good
Course:
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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: Good
Race evaluation [1-5] 5

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2014-07-22 9:17 AM

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author : AMSSM
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I have noticed an occasional pain in my left hip flexor. The pain is most noticeable when running uphill. Is there a way to fix the problem without taking time off from training?