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James O'Rourke Memorial Triathlon - Triathlon

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North Platte, Nebraska
United States
James O'Rourke Memorial Triathlon
55F / 13C
Total Time = 1h 06m 54s
Overall Rank = 2/68
Age Group = M40-49
Age Group Rank = 1/10
Pre-race routine:

1/2 cliff bar, 1/2 banana; 1 scoop of UCAN 2 hours prior.
Event warmup:

Not much, worked on the shoulders.
  • 08m 36s
  • 500 yards
  • 01m 43s / 100 yards

Great start and felt smooth; surprised to see 1:31 for the first 100. Shoulders started getting sore around 300 yards but was able to continue swimming freestyle. Jumped out at 8:36.
What would you do differently?:

Keep working on the shoulders. Great early season swim for me!
Transition 1
  • 00m 55s

Good transition until one of my bike shoes fell off the pedals. Had to stop, lay the bike down, and put on the shoe. Still did the flying mount but probably lost 10 seconds here. Parking lot was pretty sandy/gravelly.
What would you do differently?:

Better rubber bands.
  • 37m 48s
  • 14 miles
  • 22.22 mile/hr

Really felt like I was flying on the out portion: averaged 24-25 mph and it felt pretty easy. HR was around 145 (bottom of Z4). Turns out the sidewind was more of a tailwind and I felt it coming back. Average back was more around 20 mph and I was getting blown around a bit.
What would you do differently?:

Push the initial out more and peg my HR closer to the top of Z4.
Transition 2
  • 00m 30s

Little trouble getting my shoes on as I was shivering a bit. But still pretty quick here.
  • 18m 54s
  • 3.1 miles
  • 06m 06s  min/mile

Started off well but felt a little choppy. Settled into a good pace, breathing was at a good effort. No mile markers unfortunately but I think the first mile was about 6:18. Out with the wind and tried to use it. Turned around into the wind and actually negative splitted the return by 15 seconds or so. Last 1/2 mile was getting tough but I pushed it in with a sub 19 finish. Truly though I think this was more of a 3 mile run rather than a 5k. Still about 35 seconds faster than my sprint run one year ago at the Tune Up so I'm quite happy with my early season performance. Right heel blister opened up in the last mile as my band aid slipped.
What would you do differently?:

Not much.
Post race
Warm down:

Walked around. Stretched.

What limited your ability to perform faster:

Early season tri for sure. Need to push the bike more. But very pleased with this. I'm faster than I was 10 months ago and am in a good place.

Event comments:

Fun little race that is well run.

Last updated: 2015-04-27 12:00 AM
00:08:36 | 500 yards | 01m 43s / 100yards
Age Group: 6/10
Overall: 0/68
Performance: Good
First 100 @ 1:31
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Drafting:
Waves: Navigation:
Time: 00:55
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:37:48 | 14 miles | 22.22 mile/hr
Age Group: 2/10
Overall: 0/68
Performance: Good
Wind: Strong
Course: O&B with two little hills and some false flats
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 00:30
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:18:54 | 03.1 miles | 06m 06s  min/mile
Age Group: 1/10
Overall: 2/68
Performance: Good
9:35 at the turnaround.
Course: O&B with a few hills
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities:
Race evaluation [1-5] 4

2015-04-27 2:03 PM

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Highlands Ranch, Colorado
Subject: James O'Rourke Memorial Triathlon
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