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Pat Griskus-Sprint (Oly/DU/Sprint-options) - Triathlon

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Middlebury, Connecticut
United States
68F / 20C
Total Time = 1h 17m 29s
Overall Rank = 13/70
Age Group = M55-59
Age Group Rank = 3/4
Pre-race routine:

usual; up at 5; 400-500 calories; shower/coffee/BR; dress race ready; must remember MDI and scissors/black tape as I keep forgetting these things
Event warmup:

swam 10 min-x2; second one faster; then had to wait 30 which became 40 minutes; water was nice-68 degrees
  • 16m 1s
  • 880 yards
  • 01m 49s / 100 yards

happy with this; started slow and on the left; we enter from the middle beach and come back to this point; must sight to the right of the big tree/building coming back
What would you do differently?:

not much; one of my fastest swims and improved from last time here by ~90 seconds
Transition 1
  • 02m 16s

I moved with pace to transition; jogged fast; kept my 3/4 socks on, which helps with the shitty asphault/rocks; got my swim shit off my head and unzipped and went>>>got to the bike and again couldn't get the wetsuit past the timing chip so I had to sit again (*probably took ~15 sec)

jogged to the mount line and off I went!
What would you do differently?:

nothing except get that wetsuit off better/quicker
  • 35m 48s
  • 11.6 miles
  • 19.44 mile/hr

Couldn't hold goal power; wanted 220/225, but had AP=205; NP=226
I did coast a lot and soft pedaled on the downhills which killed the AP

kept cadence to 89, which is good for me especially with the coasting

very happy to be 1AG and 8OA on the bike in the sprint race
What would you do differently?:

nothing; improved by only 10-15 seconds; but it felt pretty hard
Transition 2
  • 00m 59s

I always run in my shoes, but do loosen them up in the last 1/2 mile so I can get them off while taking off my helmet and sitting down to put the run shoes on; this year, I actually put the run shoes on; last race, I kept trying to put the bike shoes back sad
What would you do differently?:

  • 22m 27s
  • 2.95 miles
  • 07m 37s  min/mile

held good pace on the way out and started to run out of energy; not used to trying to hold speed and I faded badly on the last mile; watched 2AG go by me at mile 2 (the only person in the sprint to pass me-2 others did, but they were both in the oly) and he beat me by a minute-holy crap!
What would you do differently?:

more run volume with more intensity; and have my feet ready for the Vaporflys!
Post race
Warm down:

chilled and chatted with Tom, whom I talked a lot to prior to the race

What limited your ability to perform faster:

recent calf injury; low run volume, high stress week with eating/sleeping poorly

Event comments:

Tom's the best! I liked that it was the state HS championships in triathlon for the sprint. Hopefully the sport keeps growing. We need RD's like Tom, for sure. IMCT is not helping. Edited to add: USAT ranking of 84.887-second best ever.

Last updated: 2019-05-28 12:00 AM
00:16:01 | 880 yards | 01m 49s / 100yards
Age Group: 3/4
Overall: 32/70
Performance: Good
3/4 AG 32/70 OA; my distance per my Garmin was 966=1:39 pace
Suit: Roka sleeveless
Course: inverted triangle; but we went COUNTER-clockwise this time; into the sun first leg rather than 2 legs; I liked it; still need tinted goggles if its sunny
Start type: Run Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 02:16
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
00:35:48 | 11.6 miles | 19.44 mile/hr
Age Group: 1/4
Overall: 8/70
Performance: Good
av HR=143; peak HR=153
Course: It's still the same hilly course, looping up and around. Miles 5/6/7/8-all with significant hills and another late from 9.5-10.5.
Road: Rough Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:59
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:27 | 02.95 miles | 07m 37s  min/mile
Age Group: 3/4
Overall: 15/70
Performance: Good
av HR=143 peak HR=151 7:10 (short-missed the transition mat) 7:41 8:06
Course: out and back; down on the out; up on the back
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Good
Race evaluation [1-5] 5

2019-06-15 2:15 PM

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South Windsor, CT
Subject: Pat Griskus-Sprint (Oly/DU/Sprint-options)
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