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Pound the Sound - Triathlon


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Merry Hill, North Carolina
United States
Run the East
90F / 32C
Sunny
Total Time = 1h 33m 30s
Overall Rank = 22/66
Age Group = 35-39
Age Group Rank = 2/4
Pre-race routine:

Arrived late the night before with the family to camp. Setup camp in the dark. Kids refused to go to bed. Finally fell asleep around midnight. Was woken up due to some load drunks at 1:15. Up about every hour after than until 5 am. Unpacked the bike, ate, and got dressed.

Had a light breakfast, got the kids ready and biked over to the start. Got chipped and marked and setup transition.
Stretched and then a short warm up swim

Event warmup:

Stretched and swam 100-200 yards
drank a few gatorades and lots of water, already sweating
Swim
  • 16m 10s
  • 750 meters
  • 02m 10s / 100 meters
Comments:

Swam in my tri top which I had to do, but I need to get in the habit of it. Started at the far left and with a really nice comfortable stroke. Unfortunately I cut right a bit harder than I realized and swam across a couple people. After that I started to sight more and a little better. Still had a bit of a zigzag. My GPS had me at 0.5 miles with a 1:49 pace which is a touch slower than my pool swims and about where I expected to be
What would you do differently?:

Nothing
Transition 1
  • 01m 42s
Comments:

It was hot, and I took my time in T1 and drank some water, and gatorade.
it was about 70 yards from TA to mount line, and I walked an jogged it.
What would you do differently?:

I was slow but really wasn't racing the clock here
Bike
  • 43m 45s
  • 14 miles
  • 19.20 mile/hr
Comments:

Pushed hard thru the first half and stayed strong when I finally caught the tailwind. Drank my full water bottle. Need to work on cornering. Overall this was one of my stronger bikes.
What would you do differently?:

nothing
Transition 2
  • 01m 53s
Comments:

Decided to keep my shoes on due to the distance between dismount and TA
Again took my time and drank a little.
What would you do differently?:

nothing
Run
  • 30m 2s
  • 3.1 miles
  • 09m 41s  min/mile
Comments:

I really struggled on this run. Started out with a 7:30 and finished with a 10 minute pace. walked thru two water stations. Drank 2 gatorades in the first one and grabbed a bottle of water at the second. Drank half and dumped the rest on my head

Didn't have any foot problems today

Given the heat I think a lot of folks had trouble
What would you do differently?:

Increase the number of intervals and duration of tempo and brick runs
Post race
Warm down:

Walked with family. Tried to find shade

What limited your ability to perform faster:

Per report the heat index put the temp well over 100

Event comments:

Was worried about doing this race as it wasn't part of a series or hosted by one of the typical triathlon race organizers. Overall they did a good job. I think everyone got a finishers medal. May have started the race an hour earlier and avoided some of the heat problems





Last updated: 2015-05-25 12:00 AM
Swimming
00:16:10 | 750 meters | 02m 10s / 100meters
Age Group: 2/4
Overall: 23/66
Performance: Good
Suit: two piece
Course: Open triangle
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Below average
Rounding: Average
T1
Time: 01:42
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:43:45 | 14 miles | 19.20 mile/hr
Age Group: 2/4
Overall: 15/66
Performance: Good
Wind: Strong
Course: Started in a golf course neighborhood for the first 2 miles. There were a lot of turns and a few small hills. Hard to get into a good rhythm. Once onto the rural roads there was a significant head wind. At the turn around started a 4 mile stretch where there was a nice tailwind. Back into the neighborhood for another 2 miles. Not an ounce of shade
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:53
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:30:02 | 03.1 miles | 09m 41s  min/mile
Age Group: 3/4
Overall: 30/66
Performance: Below average
Course: only 1 or 2 small hills. not an ounce of shade
Keeping cool Below average Drinking Too much
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: Average
Race evaluation [1-5] 4

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