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Tremont Triathlon - Triathlon


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Tremont, Illinois
United States
T3 Tri Club
Sunny
Total Time = 1h 18m 35s
Overall Rank = 27/181
Age Group = 30-34
Age Group Rank = 4/15
Pre-race routine:

Ate a banana and two pieces of toast 1.5 hours before start time.
Set up transition after arriving at venue and relax.
Event warmup:

WU jog
Run 1/4 mi @ race pace
Bike 1 mi easy
Swim 100 yds + 50 yds easy after prerace meeting
Swim
  • 08m 53s
  • 400 yards
  • 02m 13s / 100 yards
Comments:

Pool swim. Started off strong but then lost track of lap count. I was thinking so hard about remembering what lap I was on that I slowed down. I was at my 'all day' pace by the time it was done. I wasn't even winded.
What would you do differently?:

Go Harder!
Transition 1
  • 01m 19s
Comments:

Transition was good. This was the first tri that I swam in a top. Not having to put on a top in T1 was good. It was also my first tri in aero helmet which too me a few seconds to get on.
What would you do differently?:

Just move a little more quickly.
Bike
  • 42m 13s
  • 14.33 miles
  • 20.37 mile/hr
Comments:

I may have left a little on the course. I had calf cramps at the turn around which slowed me down and prevented me from taking full advantage of the downhill after the turn. I countered the cramp by forcing down more HEED instead of digging out an Endurolyte cap.
I moved my Garmin from the watch mount to the bike mount and back to the watch mount while on the bike course.
What would you do differently?:

I got bottles up coming into the first turn in town because of a slower rider in front of me. I would have pushed down Toepfer harder to get past this rider before the corner.
I also got bottled up at dismount because of a slower rider using the middle of the course. I could rectify this by having a faster swim and not getting behind slower cyclists.
I would also find a place to mount my gel flask on my bike so I didn't have to fight getting it in and out of my tri shorts pocket.
Transition 2
  • 01m 1s
Comments:

I didn't have good placement for my helmet. Again, first race in aero helmet. It was also my first tri with shoe laces vs. elastic. The laces only took a couple of seconds to tie and having my orthotics made my feet feel better on the run. Will definitely be using orthotics for 70.3.
What would you do differently?:

Have a plan for helmet placement.
Run
  • 25m 9s
  • 3.1 miles
  • 08m 07s  min/mile
Comments:

I started off strong and felt really good. First half mile was 6:35 pace so I backed off a bit. On the second mile my shoe came untied (stopped to tie it at the turn around) and I started to get lower abdominal cramps (maybe from force ingesting HEED on the bike?) Also started to get hot on the run.
What would you do differently?:

While my heart rate doesn't really show it, I felt like I left a lot on the course. My 5K PR is at a 6:49 pace and on a flat course like this I should be able to be sub 8:00 pace.
Post race
Warm down:

Just walked and found my wife and daughter. The cold towels at the finish line were a nice touch and much needed.

What limited your ability to perform faster:

Slow swim, leg cramp on the bike, and ab cramps on the run.




Last updated: 2014-07-03 12:00 AM
Swimming
00:08:53 | 400 yards | 02m 13s / 100yards
Age Group: 9/15
Overall: 74/181
Performance: Average
Suit:
Course:
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Below average
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:19
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:42:13 | 14.33 miles | 20.37 mile/hr
Age Group: 5/15
Overall: 23/181
Performance: Good
Avg HR = 173 Max HR = 182
Wind: Little
Course: Out and back - through town and on country road
Road: Smooth Dry Cadence: 93
Turns: Below average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:01
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:25:09 | 03.1 miles | 08m 07s  min/mile
Age Group: 8/15
Overall: 41/181
Performance: Average
Avg HR = 177 Max HR = 184 Mi 1 = 7:46 Mi 2 = 8:21 Mi 3 = 8:19 0.1 = 0:47
Course: Flat out and back - town to country road and back into town.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
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] 4

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2014-07-30 11:01 AM


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