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Blue Lake Olympic Triathlon - Triathlon


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Fairview, Oregon
United States
Why Racing Events
75F / 24C
Sunny
Total Time = 2h 26m 6s
Overall Rank = 48/217
Age Group = 45-49
Age Group Rank = 7/26
Pre-race routine:

the usual - PB whole wheat bagel & banana for b-fast, GU brew on the way with water
Event warmup:

only a quick jog back to the car this time, a few swim strokes in the lake
Swim
  • 28m 21s
  • 1500 meters
  • 01m 53s / 100 meters
Comments:

great swim - relaxed, focused, good sighting - did not know how many buoys were in the long line before the turn, so some anxiousness as to when the last buoy was before the turn, also hard kicking at end, seemed to help avoid 'drunken' feeling out of water
What would you do differently?:

make sure I understand the course and # of buoys ahead of time, kept second guessing which was the last buoy
Transition 1
  • 02m 21s
Comments:

nailed T1 for the first time, got suit off well, peeleed off heels with hands well, some traffic on bike mount but still able to get onto bike well and into shoes without issues - also first time that racks were tall enough to hook bike on the saddle instead of the bars
What would you do differently?:

should have pushed to bike mount a bit faster to get ahead of the other 2 riders that I had to weave between to get on bike
Bike
  • 1h 06m 54s
  • 40 kms
  • 35.87 km/hr
Comments:

great ride - estimated power from Strava 218w
average cadence 89 - this was a focus during and made a huge difference in how I felt, feel like it helped save from blowing up on the run
some headwind on the out, but nice tailwind coming back - heat did have me drink up entire bottle on the bars at 2nd turnaround - took a gel and some water to keep fueling up.
What would you do differently?:

maybe push up another gear and see if can still get the cadence up to 90, but that may have pushed too much, hard to say
Transition 2
  • 01m 26s
Comments:

nailed it this year, great dismount and faster than last year
What would you do differently?:

not a thing
Run
  • 47m 4s
  • 10 kms
  • 04m 43s  min/km
Comments:

the heat made the run hard, especially miles 3-4 where there was no shade to be found - hit every aid station with water and gatorade - pushed the last .1 or so mile hard to the finish (after the last little hill in the park)
What would you do differently?:

maybe take a gel around mile 3-4 to help with another boost, try to focus the middle miles of the run more - that always seems to be the place where I slow down, even in longer races like the 1/2
Post race
Warm down:

stretching, hydration

What limited your ability to perform faster:

the heat hurt the run a bit - about 1:30 off from last year, otherwise nothing

Event comments:

compared to same race in 2014 - took 2 minutes off the swim time, 30 seconds off the bike for a 22.3 mph split! Both transitions better than last year (T1 took off 43 seconds, T2 took off 13 seconds). Run was 1:41 slower than last year but the heat really made for a hard run this year so still happy with the pace. Really felt it in the glutes post-race and not surprised as I felt I was working hard on the bike, something to work some strength training on.
Really happy with the results and great way to start the season!




Last updated: 2015-05-18 12:00 AM
Swimming
00:28:21 | 1500 meters | 01m 53s / 100meters
Age Group: 11/26
Overall: 90/217
Performance: Good
avg HR 152, max HR 167, min HR 138
Suit: full suit
Course: long dagger shaped loop - 4 buoys out then back
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:21
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:06:54 | 40 kms | 35.87 km/hr
Age Group: 7/26
Overall: 37/217
Performance: Good
avg HR - 164, max 74, min 156
Wind: Some
Course: flat and fast - some headwind on out segment - tailwind on way back but not huge
Road: Smooth Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:26
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:47:04 | 10 kms | 04m 43s  min/km
Age Group: 5/26
Overall: 47/217
Performance: Good
avg HR 171, max 186, min 155 mile split times - 7:39, 7:14, 15:53 (miles 3-4), 7:37, 7:23, 1:15 (last .2 miles) avg cadence 88
Course: new course - liked it better than prior years - some small rolling hills but nothing too bad - certainly still flat compared to Hagg
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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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