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Wood River Triathlon - Triathlon

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Wood River, Illinois
United States
Wood River Parks and Recreation
61F / 16C
Total Time = 1h 50m 47s
Overall Rank = 185/233
Age Group = 35-39
Age Group Rank = 4/7
Pre-race routine:

Not a lot of routine with this race, as I did it with my 17yo niece, and it was her first. There was a lot of teaching her things and showing her how to set up her transition area. Really kept me out of my own head though, which was good.
Event warmup:

Took my bike on a short spin and then hit the warmup pool at about 7:15 (7:30 race start). Swam about 200yds of warm up and made some suit adjustments.
  • 11m 15s
  • 450 meters
  • 02m 30s / 100 meters

I went out too fast and the wheels fell off about 200m into the race. Actually stood up and walked a little bit, but then realized that was going to be really tough on my legs. Switched to back stroke for the rest of the race. It wasn't pretty, and it was about 45" slower than last time I did this race.

I knocked over one of the buoy holders too!
What would you do differently?:

Pace myself on the opening 200.
Transition 1
  • 02m 33s

Transition area is kind of long in this race due to space considerations. We got there early and got a pretty good bike rack position, only four rows behind the swim exit. Had trouble getting my cap off, but I don't think it really slowed me down much, as it was while I was running to my bike.
What would you do differently?:

not much
  • 40m 42s
  • 12 miles
  • 17.69 mile/hr

This bike felt awesome!! I was passing people all the time! Avg speed was way higher than my goal, but I didn't feel like I was pushing it too hard to leave something for the run. Lapped Avery!!!
What would you do differently?:

start my watch at the beginning!!
Transition 2
  • 02m 54s

Rack was a little messed up because last lady to leave from T1 hit it funny and didn't fix it. I put my bike on and it barely stood up. Some spectators helped, but probably shouldn't have! Ran with bike, but not quickly. It was more like a hobble, but got the job done.

T2 is over a block long at this race, so it is always longer than one would expect for a race.
What would you do differently?:

not much
  • 53m 20s
  • 4 miles
  • 13m 20s  min/mile

I felt strong on the whole run. Did 5:1 run:walk, except when my HR hit 175, then I walked a little to get it back down to 165. That was only two times, on the "hill".

Really, most impressed with my run on a personal level. It was vastly improved over this race two years ago and most importantly, I felt like I could have kept going and going and going.
What would you do differently?:

Nothing, honestly. This was the best run I could have hoped for. It was 20"/mile faster than my stretch goal pace.
Post race
Warm down:

Nothing really in terms of warming down. I walked around and tried to find my niece before she got to the finish line. She finished just a couple of minutes after me, so we wandered, changed clothes, ate a little, and then went to the awards ceremony (she got 3rd in her AG!!)

What limited your ability to perform faster:

Run speed and fitness. Freaking out on the swim by going out way, way to hard!

Event comments:

This is an awesome, smallish, local race. The course is pretty easy, with a very flat bike and run (on the same 2mile loop). Everyone is super friendly and it is a great place to do your first tri. It was my first tri three years ago, and I come back every year because it is so much fun!!!

Post race food and activities are awesome!! There is a full lunch (fried chicken, cheese potatoes, salad, bread) plus the traditional donuts, fruit, pizza, Gatorade, etc. The lunch is for everyone too--athletes and spectators. There is a chiropractor there doing massages (for athletes). Your race entry gets you all day access to the aquatic center for your entire family.

Last updated: 2017-07-26 12:00 AM
00:11:15 | 450 meters | 02m 30s / 100meters
Age Group: 5/7
Overall: 169/233
Performance: Below average
Course: serpentine swim in pool
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Below average Remainder: Below average
Breathing: Bad Drafting:
Waves: Navigation:
Time: 02:33
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:40:42 | 12 miles | 17.69 mile/hr
Age Group: 4/7
Overall: 122/233
Performance: Good
average cadence 89rpm turned hrm off because it kept beeping at me that I wasn't in Z2 turned whole watch off at beginning of the ride, instead of hitting the lap button Avg power 172w, max 595w, np 183w
Wind: None
Course: 2mile loop through neighborhoods with closed roads
Road: Smooth Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 02:54
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Below average
Shoe and helmet removal Good
00:53:20 | 04 miles | 13m 20s  min/mile
Age Group: 6/7
Overall: 205/233
Performance: Good
avg hr 166; max 178 cadence 138 splits 13:53 14:02 13:56 13:42--0.84mi
Course: 2mi loop in closed residential neighborhood. Same as bike course (which can sometimes get a little dicey!!)
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 Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5

2017-08-14 8:15 AM

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Southern Illinois
Subject: Wood River Triathlon

2017-08-14 6:30 PM
in reply to: #5226208

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Middle River, Maryland
Bronze member
Subject: RE: Wood River Triathlon
Great race...that's an awesome bike split. You should try a 40k TT sometime.
2017-08-14 9:45 PM
in reply to: jmhpsu93

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DeLand, Florida
Subject: RE: Wood River Triathlon

Great work Gretchen!  Nothing like a repeat race to let you know how your fitness level really is.  All that HIM training pays off!

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