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Columbia River Triathlon - Triathlon


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Vancouver, Washington
United States
WHY Racing
72F / 22C
Sunny
Total Time = 2h 27m 40s
Overall Rank = 17/87
Age Group = 35-39
Age Group Rank = 4/7
Pre-race routine:

Much longer than normal pre-race time. Had to be out of transition 50 minutes before race start due to the early sprint race start. All the normal pre-race stuff, done well with no rush.
Event warmup:

By far the longest and most relaxed time I've had in swim warm up. About 20 minutes in the water pre-race. Light stretch just prior to start.
Swim
  • 33m 15s
  • 1500 meters
  • 02m 13s / 100 meters
Comments:

A very relaxed swim. Only took one brief side stroke interval on the front half and then one on the back half. Most of the race was breathing on three's, but the final quarter was mostly 3-4-3-4. Despite the time, I was pretty happy with the swim. Felt very calm and relaxed coming out of the water. There were some moments of pretty good chop and rollers, which also didn't phase me much.
What would you do differently?:

I started deep to avoid the crowds, which I believe put me in more of the current. I stayed there too long, and lost some time. If have a Columbia River swim again, I'll get to the bank sooner.
Transition 1
  • 01m 41s
Comments:

Decent time through transition, perhaps a little too relaxed. Only issue was after mounting the bike, my foot slipped out of my shoe and pulled the insole out! I was able to get it back in without dismounting, but it really slowed me down for about a minute.
What would you do differently?:

Get the mount on the bike better.
Bike
  • 1h 06m 41s
  • 22.8 miles
  • 20.51 mile/hr
Comments:

Very flat course with a general headwind going north and a smooth push coming back to the park. I gave most of what I had, but was still a little reserved to make sure I didn't burn out the quads. Nutrition plan went well (three gels, 2 salt tabs, 24 oz of electrolyte drink and a splash of water.) Maybe a little too much water or sodium, with just a slight side cramp to start the run. I was able to keep an even split, which worked well.
What would you do differently?:

Don't pack a full 24-oz water bottle for Olympic distance. Only needed about 1/4-bottle.
Transition 2
  • 01m 14s
Comments:

A little slow getting the grass off my feet and socks on, but overall no major issues.
What would you do differently?:

Nothing
Run
  • 44m 50s
  • 6.2 miles
  • 07m 14s  min/mile
Comments:

Pushed a little too hard in the first two miles, but I didn't lose too much coming home. Kept every mile well under 8 minutes, and had good discipline in passes and not letting them come back! Nutrition went well with one gel at mile 4. Otherwise mostly alternating water and electrolyte on aid stations.
What would you do differently?:

Start a little slower.
Post race
Warm down:

Long walk followed by thorough stretching.

What limited your ability to perform faster:

PREPARATION!!!

Event comments:

Overall this was a good race. WHY racing always does a great job on organizing and has plenty of knowledgeable volunteers. Great music, great post-race food and beer! My only complaint would be the 45 minute gap between the sprint start and the Olympic start. That's way too long to have Olympic racers out of transition and waiting to start the race.




Last updated: 2016-08-23 12:00 AM
Swimming
00:33:15 | 1500 meters | 02m 13s / 100meters
Age Group: 4/7
Overall: 30/87
Performance: Good
Suit: Full
Course: One upriver along the bank of the Columbia and then a downriver return.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 01:41
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Bad
Biking
01:06:41 | 22.8 miles | 20.51 mile/hr
Age Group: 5/7
Overall: 26/87
Performance: Good
Wind: Some
Course: Double out-and-back course on very flat country roads.
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:14
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:44:50 | 06.2 miles | 07m 14s  min/mile
Age Group: 2/7
Overall: 8/87
Performance: Good
Really pushed the heart rate much of the run!
Course: Out and back on paved trail to Vancouver Lake Park and back.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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