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LA Tri Series #3 - Tri Express Distance - TriathlonMini Sprint


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San Dimas, California
United States
Tri Events
65F / 18C
Overcast
Total Time = 55m 20s
Overall Rank = 10/112
Age Group = M 55-59
Age Group Rank = 2/8
Pre-race routine:

Raining when I left the house at 4:50am for 50 mile drive to race venue. It was clearing on arrival and ended up being a perfect day...forecasted thunderstorms never materialized.

I was marginally trained up for a short sprint like this. I was 10th overall male tow years ago and won AG. This time the competition looked tougher on paper and I was prepared for 2nd and not quite so fast a time.
Event warmup:

Mostly lolled around bored after getting to the site too early. Struck up a conversation with a woman in the 60-64 AG that carried on off-and-on the rest of the day. Both at race alone and both ended up placing in our AGs.
Swim
  • 06m 22s
  • 300 meters
  • 02m 07s / 100 meters
Comments:

Went back and forth on wearing wetsuit. Glad I did from a warmth standpoint (I don't believe the water was 68F), but cost me in T1. Overall a strong swim and I hit my goal for my split out of the water.
What would you do differently?:

Maybe not wear wetsuit...only because of problems in T1.
Transition 1
  • 02m 58s
Comments:

Getting under 3 minutes was marginally okay, but I gave away the win in my AG right here. I beat the AG winner by a minute across the other disciplines but gave up 1:30 here. Suit stuck on right heel, then had to take precious seconds to straighten a sock before putting on second shoe.
What would you do differently?:

Maybe not wear wetsuit. Reality is, though, that my T1's are pretty much always 2:30ish, so this was slow, but not that far off my (always subpar) norm.
Bike
  • 23m 41s
  • 7.5 miles
  • 19.00 mile/hr
Comments:

Top ten finish on bike...I'll take it.
What would you do differently?:

Nothing. Solid ride...only a couple young guys passed me.
Transition 2
  • 01m 10s
Comments:

Took a few seconds more than I expected, but I keep T2 very simple (unlike T1).
What would you do differently?:

Nothing.
Run
  • 21m 11s
  • 3.1 miles
  • 06m 50s  min/mile
Comments:

Passed a lot of people (as usual). Had some pain in left arch (ongoing issue), but never anything that affected my pace. Unsurprising to be fastest in AG and 5th of over 100 overall.
What would you do differently?:

Train speed...this and my 20-ish time at Victory for Victims 5K two weeks ago are purely a function of volume of training for LA Marathon. I've been too concerned with avoiding re-injury to do much speedwork.
Post race
Warm down:

Hung around. Talked with Carol, the woman I met in transition a bit more...we took podium pictures for each other.

What limited your ability to perform faster:

Concern for avoiding re-injury has led to so low volume weeks and overall low intensity on the run.

Event comments:

This was the third of a three-month annual race series. I've raced both the sprint and the Olympic distances here several times. Nice venue with some challenges on both bike and run and a newbie-friendly swim.




Last updated: 2019-03-30 12:00 AM
Swimming
00:06:22 | 300 meters | 02m 07s / 100meters
Age Group: 2/8
Overall: 22/112
Performance: Good
Time includes long run out to transition. Clocked my split out of the water at 5:24.
Suit: Xterra Vortex John
Course: Triangular circuit in reservoir.
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:58
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
00:23:41 | 07.5 miles | 19.00 mile/hr
Age Group: 3/8
Overall: 10/112
Performance: Good
Wind: None
Course: Single loop on mostly rolling terrain.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:10
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:21:11 | 03.1 miles | 06m 50s  min/mile
Age Group: 1/8
Overall: 5/112
Performance: Good
Course: Multi-use path and access roads. A couple hills.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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] 3

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2019-05-12 12:12 AM

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Subject: LA Tri Series #3 - Tri Express Distance
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