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Alpha 70.3 - Triathlon1/2 Ironman


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Lake George, New York
United States
Alpha Win
65F / 18C
Sunny
Total Time = 4h 57m 10s
Overall Rank = 10/82
Age Group = M35-39
Age Group Rank = 1/11
Pre-race routine:

Breakfast in the crummy hotel, then headed over to the race site. Happy to be staying so close at least!
Event warmup:

Little spin to make sure the bike wasn't making the weird noise - seemed to be good.
Swim
  • 34m 3s
  • 2112 yards
  • 01m 37s / 100 yards
Comments:

Probably held back too much with trepidation over the ribs. Also never really found anyone to draft, and navigation was difficult with fog/sunrise. But I’ll take it all things considered.
What would you do differently?:

Could've pushed more and worked a little harder to find someone ahead to draft.
Transition 1
  • 03m 41s
Comments:

Long-ish run back to transition. Took a little extra time to dry off so I could actually get my arm warmers up on the bike.
What would you do differently?:

Not concerned with time here today
Bike
  • 2h 44m 57s
  • 56 miles
  • 20.37 mile/hr
Comments:

Only part of this race that I truly went at HIM effort. Happy with the consistency and not fading towards the end.

Goal: 190 average power and VI < 1.05
Actual: 193 and 1.02
What would you do differently?:

Nothing
Transition 2
  • 01m 14s
Comments:

No issues
What would you do differently?:

Nothing
Run
  • 1h 33m 17s
  • 13.1 miles
  • 07m 07s  min/mile
Comments:

Hardest part of the day - not going all out here! Plan all along was to practice goal IM pace to see how it felt in this setting. Still went a smidge too fast, but have to say this felt really good. Very encouraging for the big show!
What would you do differently?:

Nothing, as planned
Post race
Warm down:

Little 2 mile jog

What limited your ability to perform faster:

Was not planning to go for best time here. Purely a tune up for IMCHOO in 3 weeks and I'd say it went well!

Event comments:

Still rough around the edges for Alpha Win - last minute swim course change, late start, minimal volunteers, and could use another aid station on the run. But I love this venue and will keep coming back.




Last updated: 2022-11-14 12:00 AM
Swimming
00:34:03 | 2112 yards | 01m 37s / 100yards
Age Group: 3/11
Overall: 14/82
Performance: Average
Suit:
Course: Counterclockwise single loop. Had us swimming back straight into the sun - not ideal
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 03:41
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
02:44:57 | 56 miles | 20.37 mile/hr
Age Group: 2/11
Overall: 14/82
Performance: Good
Wind: Little
Course: Up to the loop around Brandt Lake and back to town.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:14
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:33:17 | 13.1 miles | 07m 07s  min/mile
Age Group: 1/11
Overall: 4/82
Performance: Good
Course: Two out and backs on the bike path. Uphill out to the plateau and back down again. Mostly shaded.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4

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2022-11-14 3:54 PM

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Subject: Alpha 70.3
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