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Cane Creek Sprint Triathlon - Triathlon

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Waxhaw, North Carolina
United States
Jimmie Johnson Foundation Wellness Challenge
Total Time = 1h 17m 32s
Overall Rank = 60/152
Age Group =
Age Group Rank = 3/9
Pre-race routine:

Arrived, registered and got set up. Dark clouds started rolling in and there was an announcement that rain and thunderstorms were on the way. Packed everything back up and took cover until the storm passed.

The race started 15 minutes late, but the storm cooled things down a bit.
Event warmup:

Swam about 100 yards.
  • 11m 11s
  • 501 yards
  • 02m 14s / 100 yards

Very crowded start. Many swimmers starting quickly but then fading quickly. Had to take a few strokes of breaststroke to navigate the traffic.

Things spread out after the first bouy, and for awhile I was swimming alone. Didn't get much of a chance to draft.

Overall pretty good swim. Felt good, but still held back a bit to avoid blowing up.
What would you do differently?:

Start more on the outside to stay out of the crowd.
Transition 1
  • 00m 48s

Helmet and glasses on quickly. Good flying mount, but left shoe was dragging and it took a few seconds to get my foot on it and go.

My feet and the shoes were wet, so it was more difficult than normal to get my feet in, but I was able to lock in and get going.
What would you do differently?:

Need to find a better way to keep the shoes in place during the mount.
  • 39m 6s
  • 13 miles
  • 19.95 mile/hr

Didn't burn myself out. Wanted to have some left for the run. Also, the road was wet and I did not want to go down, so I took the corners and turns very slowly.

The road was somewhat rough, but it was welcomed because it was wet. A smoother road would have caused more water issues.

What would you do differently?:

I have not done many bike workouts in the past two weeks with vacation. Overall I was happy with the effort considering the circumstances.
Transition 2
  • 01m 11s

Got out of shoes well. Had to pay attention to speed bumps on the way in as well.

My right shoe came off the bike as I dismounted, so I racked the bike and had to go back for it. Also stopped to take a sip of water. I was feeling beat, so I took my time.

Got socks and shoes on quickly and ran with hat and race belt. Put them on after I was moving.
What would you do differently?:

Move faster. Don't lose shoe.
  • 25m 14s
  • 3.11 miles
  • 08m 07s  min/mile

Very muddy first half. Fell once but was fine.

I felt better than the last two tri runs. Started out at 8:26 pace, but the muddy trail slowed me down for the second mile. Picked it back up to finish at 8:15 pace. Garmin showed the run as only 2.91 mi.

Very pleasantly surprised to see that I started the run in 5th place but was able to pass two in my AG to take 3rd overall.
What would you do differently?:

Continue running.
Post race
Warm down:

Walked around, Ate food. Amount of drinks was limited.

What limited your ability to perform faster:

Long run on Sunday, wet roads,

Event comments:

Well organized race. Lots of volunteers and the atmosphere was fun.

A passing storm was handled really well at the start, and overall it was a great race.

Last updated: 2015-08-11 12:00 AM
00:11:11 | 501 yards | 02m 14s / 100yards
Age Group: 3/9
Overall: 38/152
Performance: Average
Suit: None
Course: Counterclockwise triangle from a sandy beach.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Good Navigation: Good
Rounding: Average
Time: 00:48
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
00:39:06 | 13 miles | 19.95 mile/hr
Age Group: 5/9
Overall: 54/152
Performance: Average
First 5 mi = 19 mph - Cadence = 79 rpm - Avg HR = 146 Second 5 mi = 20.9 mph - Cadence = 84rpm - Avg HR = 148 Last 2 mi = 19.7 mph - Cadence = 84 rpm - Avg HR = 148
Wind: Some
Course: Single loop
Road: Rough Wet Cadence: 82
Turns: Below average Cornering: Below average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:11
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:25:14 | 03.11 miles | 08m 07s  min/mile
Age Group: 4/9
Overall: 60/152
Performance: Average
Mile 1 - 8:25 - HR = 167 Mile 2 - 9:23 - HR = 165 Mile 3 - 8:15 - HR = 168
Course: Loop through Can Creek Park. First half was on dirt trails (mud, roots) and the second half was on blacktop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2015-08-12 1:06 PM

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Pineville, North Carolina
Subject: Cane Creek Sprint Triathlon
General Discussion-> Race Reports!
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date : November 9, 2009
author : TexasHeatRunner
comments : 5
At mile ten I heard a noise like I had gotten paper in my spokes or something. I looked but saw nothing but a few seconds later my rear tire blows out.
date : June 3, 2009
author : Amy Kuitse
comments : 0
Are these races too close together to give me any sort of recovery? Will I be spent and unhappy racing back to back weekends and then again two weeks after that?
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 : April 1, 2008
author : trvw
comments : 0
The challenge? The accomplishment? I want to do this because it is an opportunity to live life. The event is an indoor sprint triathlon. I get to experience the challenge on a safer scale.
date : February 12, 2008
author : mikericci
comments : 0
This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.
date : September 3, 2006
author : acbadger
comments : 1
Since your “A” race is your marathon, which you stated in your question, this should be your main focus. I encourage you to taper a bit for the sprint distance triathlon.
date : August 30, 2004
author : Ron
comments : 1
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.