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May Madness Sprint Triathlon - Triathlon

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Effingham, Illinois
United States
Cutting Edge Triathlon
54F / 12C
Total Time = 1h 00m 43s
Overall Rank = 2/49
Age Group = 30-34
Age Group Rank = 1/5
Pre-race routine:

Came into Effingham the night before and stayed at a local hotel. Slept ok I guess. Woke up and headed over to the lake where the race was being held at.
Event warmup:

Gave some advice to a couple of newer triathletes about the swim, and other things. I got in the chilly water and swam probably 150 yards or so. Water wasn't too bad. Still a bit chilly, but colder water is faster water :)
  • 06m 24s
  • 440 yards
  • 01m 27s / 100 yards

Swim went well. I had a pretty substantial lead on everyone else out there and knew I needed to go somewhat hard to give myself as much cushion on the bike as possible. The cold water had me breathing a lot more, but it was also my first open water swim this season so far. Overall it went well I think.
What would you do differently?:

Get a practice or two in open water, but our temperature up north here is still in the upper 50's or so. I can deal with not doing it :P
Transition 1
  • 00m 35s

Did better with this transition than the last race. I didn't try putting my helmet on while getting my suit off around my ankles. Need to practice that some more, but otherwise everything went well. I was able to get into my shoes better once I hopped on the bike as well.
What would you do differently?:

Put my helmet on while using legs to get suit off. I was wobbly from the cold water though.
  • 33m 59s
  • 13.1 miles
  • 23.13 mile/hr

Well I think that my training is starting to show a little bit. This was one of my fastest bike splits on a bike portion of a triathlon. I think the wind/rain slowed things down naturally for everyone out there, but it would have been nice if it would have held off until the run at least! I was way ahead of everyone coming out of the swim, so I really wanted to get going on the bike. At one point after making a 90 turn onto the road we do most of the biking on I looked back and didn't see anyone coming. That felt great. At around 3.5 miles into it I decided to look back, and damnit, there was a guy not far behind me. He was hauling ass, so I just stayed in my rhythm and he went on by eventually. He was cooking pretty good. I thought that maybe on the way back we would have a bit of a tail wind, but it never really helped much. Mainly crosswinds out of the north with rain in your face the majority of the time.
What would you do differently?:

Not much. I shouldn't have taken the week off leading up to this for my knee, since it didn't get any better, but oh well. You can't fault a guy for resting an injury!
Transition 2
  • 00m 34s

My feet, and especially my right foot felt numb. It wasn't overly cold out, but it was enough that it made it tougher to get my shoes on while standing. I took an extra second of two to make sure my bike tire was in the rack alright( I didn't want it falling over, since they have wooden pallets for the racks instead of the normal hanging bars). I really was surprised it was only 34 seconds in transition with my shoe issues, but otherwise I am happy with it.
What would you do differently?:

Hope my feet aren't numb coming off the bike. I did a lot better with waiting to get my feet out of my bike shoes in relation to being closer to the dismount line. I think that with practice you can really save a lot of time by continuing to hammer coming into that area up until you are closer.
  • 19m 9s
  • 5 kms
  • 03m 50s  min/km

The run was the one thing I was worried about. I love to run and am usually pretty fast, but dealing with IT band issues the last 2 months I have barely been running. At about a mile into the run portion I could tell I wasn't going to catch the overall, so I just kept at it, but around 1.5 miles or so my IT knee area started to get stiff. By the end of the race I was glad to be done. It wasn't in any real hurtful pain, but I was glad to be done. The first place guy only ran a few seconds faster than me, so we were pretty even in that regards. I could have pushed the run a little harder though, but overall I was happy with placing 2nd.
What would you do differently?:

Not be injured. :P
Post race
Warm down:

Did some stretching. Brought my stick roller and rolled my it and legs a decent amount at my car as I was putting all my stuff away. Drank/ate some water/food.

What limited your ability to perform faster:

My IT band obviously was the culprit. It has really dampened down my run training, which is somewhat of a blessing in disguise for my cycling training though.

Event comments:

Overall, Cutting Edge does a good job with their triathlons. This was the third one I have done that they direct, and overall they do a great job. They have a somewhat laid back approach, but usually draw in plenty of great triathlete minded people, who are good natured among other things. This is a nice course for beginners, or seasons triathletes looking to get their season kicked off. Would have been nice to see more people there participating, but I think triathlon in general is starting to drop around this area as far as participation goes it seems.

Last updated: 2016-05-21 12:00 AM
00:06:24 | 440 yards | 01m 27s / 100yards
Age Group: 1/5
Overall: 1/49
Performance: Good
Suit: Wet-Suit Vortex
Course: Long triangle shaped course/diamond shape sorta.
Start type: Run Plus: Shot
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 00:35
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:33:59 | 13.1 miles | 23.13 mile/hr
Age Group: 1/5
Overall: 2/49
Performance: Good
Wind: Some
Course: Out and back. 6.5 miles. It started to rain just as the bike portion started.
Road: Smooth Wet Cadence: 93
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks:
Time: 00:34
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
00:19:09 | 05 kms | 03m 50s  min/km
Age Group: 1/5
Overall: 3/49
Performance: Average
Course: Out and back, along part of the bike portion.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Average
Race evaluation [1-5] 5

2016-05-27 2:22 PM

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Subject: May Madness Sprint Triathlon
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2010-05-17 11:01 PM ransick
date : March 9, 2010
author : AMSSM
comments : 1
Most people believe that running barefoot is dangerous. Certainly, depending upon the surface, they would be correct. However, there is some suggestion that running barefoot may reduce injuries.
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.