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Sampson County Super Sprint Triathlon - Triathlon

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Clinton, North Carolina
United States
FS Series
41F / 5C
Total Time = 48m 25s
Overall Rank = 34/123
Age Group = 35-39
Age Group Rank = 8/13
Pre-race routine:

Got up about 5 am. Had the car already packed. Ate an english muffin with peanutbutter and some apple sauce. Drove an hour and a half to the race.

Found a spot in my zone in the TA for my bike and began setting things up. A late comer decided to squeeze he bike in next to mine. Our rack had six bikes now. Rack next to us 4.
Event warmup:

Lite stretching and then 250 yards in the pool.
  • 04m 38s
  • 250 yards
  • 01m 51s / 100 yards

I think the swim could have been organized better. I think they did the overall seeding per age group and then put groups after each other with out any additional spacing. They would send the next swimmer every 10 to 20 seconds. The fast people in one age group then had to pass the slower people in one before. I passed 4 or 5 people in the swim, and at one point had to walk because people were going to slow. The first person let us pass at a wall but then it took a couple length for the other two to let me pass. I passed the final guy in the lane.
What would you do differently?:

I off seeded myself by 4 sec. I think next pool swim I will seed myself a few seconds faster.
Transition 1
  • 02m 18s

No room in TA. Couldn't pull my shirt on. Had to undress and retry.
My time was 11 in my age group and 70 overall. 30 seconds faster and I would have moved up a spot in my age group
What would you do differently?:

Second time getting dressed has been a problem. Need to go to a one piece
  • 22m 28s
  • 7 miles
  • 18.69 mile/hr

Once on the bike I felt good. It was really cold, and at times a head wind. Got upto speed good but then slowed on a hill and then going over an over pass. Had passed 3 people so far so I was feeling good. At the bottom of the overpass there was a 160 degree turn then a head wind for about a 1 mile. Saw the leaders going the other direction and started counting positions but lost track around 15. Got a few more while fighting the wind and then we turned out of it and then back into it. Caught a tail wind going up to the turn around but had to take the 180 turn kinda slow, and then there was a head wind. Manta was stay small and stay warm. Really worked on the upstroke on these tough sections and I think that helped. Rest of the race was back the way we came. Passed a couple more. Think a total of 8 people. Got passed on a downhill toward the end but passed him again on the following up hill

course seemed longer than 7 miles, but it may have been the cold. I forgot to start my cycle computer
What would you do differently?:

Transition 2
  • 01m 6s

This should have only been 40 seconds. Area to crowed
What would you do differently?:

  • 17m 52s
  • 2 miles
  • 08m 56s  min/mile

Nice well marked course. I got passed by two people within the first quarter mile. At the time my watch had me going 7:50 pace which was a little fast for me. One of these guys were in my age group. Leg were really heavy and cold and it only got worse as I ran. Got passed by third person with less then half a mile left and stayed with him. He was not in my age group. Fourth guy was within 100 yards and not in my age group.

Had my GPS watch on but it took twenty seconds to find a satellite and I had the course at 2.07, Guessing it was 2.1 in total.
What would you do differently?:

Haven't run any bricks this year. Really need to get faster on the run.
Post race
Warm down:

walked around

What limited your ability to perform faster:


Event comments:

Would have rated higher but the swim would need to improve some.
Volunteers were great and course was well marked

Last updated: 2015-01-23 12:00 AM
00:04:38 | 250 yards | 01m 51s / 100yards
Age Group: 3/13
Overall: 23/123
Performance: Good
The actually swimming split was 4:02. The mate for the split was at the front of the TA which was a short jog. My actual min/100yd was 1:36. A little faster than I seeded myself. It was crowed and I didn't do flip turns
Suit: Desoto tri shorts
Course: Serpentine thru pool
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Good Navigation: Good
Time: 02:18
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:22:28 | 07 miles | 18.69 mile/hr
Age Group: 5/13
Overall: 23/123
Performance: Good
Wind: Some
Course: A few small hill and three tight turns
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:06
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
00:17:52 | 02 miles | 08m 56s  min/mile
Age Group: 9/13
Overall: 42/123
Performance: Average
Course: Loop thru town. Some small hills
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 3

2015-03-28 4:57 PM

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Subject: Sampson County Super Sprint Triathlon

2015-03-30 6:21 PM
in reply to: #5104299

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Cleburne, Texas
Subject: RE: Sampson County Super Sprint Triathlon

Good race, Nate.  It's mentally tough anyway w/o the wet cold weather.  

I just loathe pool swims!!!

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date : June 16, 2014
author : Nancy Clark
comments : 0
Do we really need chia, spelt, and quinoa? Is anything wrong with old-fashioned peanut butter, broccoli and brown rice?
date : December 30, 2013
author : Ron
comments : 1
We have new 10 and 20 week training plans for the New Year! These mini sprint plans are very conservative and will get any person thinking of training for a triathlon ready to cross the finish-line.
date : October 7, 2008
author : didds
comments : 0
Cotswold super sprint - UK. Lots of bodies colliding, I swam half over someone, got kicked by some bloody breaststroker, and as a mob we poured towards the first buoy.
date : September 8, 2008
author : pjwalzphd
comments : 2
When I told my husband that I planned to work toward completing a sprint triathlon, he smiled and was supportive, but a bit disbelieving.
date : March 6, 2008
author : scubachic9999
comments : 4
Already a cyclist and not a bad swimmer, I figured all I had to do was build up to running a few miles and I’d be ready to go. The challenge invigorated me, and I ran out to buy new running shoes.
date : July 30, 2006
author : acbadger
comments : 1
Since I didn't have much time and since it's a super sprint, am I OK just go to at the training relatively hard through Thursday or even Friday?
date : August 30, 2004
author : Ron
comments : 0
Couch-to-sprint triathlon training programs to get you over the finish-line of your first triathlon.
date : August 29, 2004
author : Ron
comments : 1
Program outline of the 16 and 20 week sprint triathlon training plan overviews.