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Strokes, Spokes & Strides Sprint Tri - Triathlon


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Waynesboro, Pennsylvania
United States
72F / 22C
Overcast
Total Time = 1h 18m 44s
Overall Rank = 17/52
Age Group = F30-34
Age Group Rank = 1/5
Pre-race routine:

This was my first tri in 7 years and it was an hour drive from home. Got up and had some oatmeal and some water; I brought a banana, a tumbler of cold brew and a bottle of water for the ride. About 30 mins before the race, I ate a protein bar.
Event warmup:

Not much of a warm up, just some light walking and a few build sprints barefoot in the soccer field beforehand (note for next time- I did not have sneakers for warm up since they were in transition). The pool was open for warm up, but since it was such a short swim, I decided not to get in early.
Swim
  • 04m 59s
  • 300 meters
  • 01m 40s / 100 meters
Comments:

This was a pool swim, which was nice to have for my first triathlon back. I had to enter an estimated time prior to the event and used 4:00 for 300m, which seemed to be accurate. I went into the water 4th overall, with 20-30 seconds between each swimmer, I started about 50m behind the person in front of me and ended the race about the same length behind at 300m.
What would you do differently?:

Nothing
Transition 1
  • 02m 21s
Comments:

It was a longish run from the pool to T1 across a parking lot. I wore a one piece swim suit for the swim and wanted to throw on bike shorts and a bright shirt for the bike. At first, I put the bike shorts on backwards (doh!), so this transition took a little more time that it should have. I also put on my fitbit, since it is not waterproof, to time the bike and run.
What would you do differently?:

In the future, if I decide to wear a swim suit, I need to lay out my shorts in a way that I can just pick them up and put them on correctly the first time. In a year, maybe invest in a tri suit. Also, I either need to not wear the fitbit or get a watch that is waterproof.
Bike
  • 44m
  • 13 miles
  • 17.73 mile/hr
Comments:

This was a nice course, but it was not closed to traffic. About 5 miles of the 13 were in a state park, which was shaded and cool.
What would you do differently?:

Nothing
Transition 2
  • 01m 6s
Comments:

A little slow, but with practice will get better in the future
Run
  • 26m 17s
  • 5 kms
  • 05m 16s  min/km
Comments:

Ouch! This run hurt. Even after practicing running off of the bike for months, I got a side stitch almost right away and to add insult to injury, I felt very nauseous for the last mile of the run.
What would you do differently?:

Train more for the run portion and do more bike/run brick workouts
Post race
Warm down:

Light walking and did leg compression boots at the PT stand at the event

What limited your ability to perform faster:

This was a great first race back and I am proud of myself for finishing! It was meant to be a fun race for me to get back into triathlon and I had a great experience and a lot of fun! My takeaway for me personally, was that it was difficult mentally with a 20-30 second time trial start, as everyone was very spread out after the swim. From a competitive perspective, going into the pool 4th, I was not racing directly with those whose final time was closest to mine and would push me to my limits.

Event comments:

I thought that the race was very well run during the event, but there were some issues getting the results. The results at first were incorrect and then took a few days to be uploaded and posted on the race site. On a positive note, the finisher medals were really nice and I got a metal mug for winning my age group!




Last updated: 2019-07-10 12:00 AM
Swimming
00:04:59 | 300 meters | 01m 40s / 100meters
Age Group: 1/5
Overall: 3/52
Performance: Average
Suit:
Course: Pool swim- snake up and back each lane
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:21
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
00:44:00 | 13 miles | 17.73 mile/hr
Age Group: 2/5
Overall: 15/52
Performance: Good
Wind:
Course: rolling terrain, out and back
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:06
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:26:17 | 05 kms | 05m 16s  min/km
Age Group: 2/5
Overall: 16/52
Performance: Below average
Course: out and back
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
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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2019-09-24 8:55 AM

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Subject: Strokes, Spokes & Strides Sprint Tri
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