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Cane Creek Sprint Triathlon - Triathlon

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Waxhaw, North Carolina
United States
Jimmie Johnson Foundation Wellness Challenge
97F / 36C
Total Time = 1h 20m 44s
Overall Rank = 65/177
Age Group = 50-55
Age Group Rank = 3/11
Pre-race routine:

Ate pretty cleanly during the day and drank a lot of water to get hydrated. Stopped eating at around 2pm.

Left the office at 2:45. Went home and got rady. Left for Cane Creek Park at 3:45 and arrived at 4:40. Got stuck at a railroad crossing on the way.

Very hot setting up. The blacktop in the transition area was hot enough to burn bare feet, so I decided to NOT leave the bike shoes clipped in. Continued to sip water during set up.
Event warmup:

Not much. Got in the water for a few strokes. The water was ridiculously hot as well.
  • 09m 31s
  • 500 yards
  • 01m 54s / 100 yards

Pretty good swim. Started while standing on the beah. I was about 3 rows back but was able to run through a few people and get a good start. Not a ton of contact, but things were definitely tight.

First turn was strange. The swimmer on the inside of me swam way past the bouy, so I had to wait for hi to pass me and then move to his inside. Worked well.
At the second turn, there were a bunch of swimmers that slowed dramatically, so there was a slight slowdown.

Overall a good swim. I pushed pretty hard.
What would you do differently?:

Maybe slow down because of the temp of the water and the heat coming up on the bike and run.
Transition 1
  • 00m 46s

2nd in AG; 37th overall

I made the decision to forego leaving the shoes on the bike because the blacktop in the transition area was so hot. I was afraid that I would burn my feet running barefoot through transition.
Slight hesitation getting clipped in, but I got into the shoes quickly and overall had a pretty good transition.
What would you do differently?:

Not much
  • 38m 51s
  • 13 miles
  • 20.08 mile/hr

Didn't feel strong at the start. Could not get comfortable in the saddle, maybe because everything was so wet from sweat.

Started to fell better about 60% of the way through. Held back a bit, but probably still went too hard for the weather.

There was a bit of wind towards the end of the ride.
What would you do differently?:

Slow down a bit and save some for the run.
Transition 2
  • 00m 45s

Good transition. 2nd in AG; 63rd overall.
What would you do differently?:

Not take that last swig of sloshed around in my stomach for a while.
  • 30m 50s
  • 3.1 miles
  • 09m 57s  min/mile

Absolutely horrible and miserable. Overheated and had to start walking about halfway in. Walked quite a bit, but it was the smart thing to do. I have been doing my run training early in the morning or on the treadmill, so the heat really affected me.

I have never seen so many people walking in a sprint tri.
What would you do differently?:

Not much. Brutal conditions.
Post race
Warm down:

Cool down is more like it... Drank, drank and drank water and Gatorade. Ate a bit of Mac's Speed Shop food even though I did not feel like it...

What limited your ability to perform faster:

The extreme heat.

Event comments:

The heat was unbearable, but the Jimmie Johnson Foundation puts on a really good race.

Overall it was very organized and well executed. I would recommend it.

Last updated: 2016-07-18 12:00 AM
00:09:31 | 500 yards | 01m 54s / 100yards
Age Group: 2/11
Overall: 44/177
Performance: Good
Garmin had me at 8:30 for 520 yds (1:38/100yds). Not surprising because the transition mats were up a hill right outside of the transition area.
Suit: NONE
Course: Counterclockwise triangle
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Average
Time: 00:46
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:38:51 | 13 miles | 20.08 mile/hr
Age Group: 4/11
Overall: 44/177
Performance: Good
Garmin had me at 38:10 for 12.85 miles (20.2 mph avg)
Wind: Some
Course: Single loop. Road was pretty rough. Some rollers, but not too difficult.
Road: Rough Dry Cadence: 83
Turns: Average Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 00:45
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:30:50 | 03.1 miles | 09m 57s  min/mile
Age Group: 9/11
Overall: 120/177
Performance: Bad
Garmin had me at 31:08 for 2.91 miles (10:43 min/mi pace)
Course: Loop throughout Cane Creek Park. First have is mainly on dirt and through grass fields, second half is on blacktop.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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

2016-07-27 12:06 PM

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Pineville, North Carolina
Subject: Cane Creek Sprint Triathlon

2016-07-27 2:04 PM
in reply to: #5192861

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Aledo, Texas
Subject: RE: Cane Creek Sprint Triathlon

Great job making the podium, and especially considering the weather!

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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.