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Caveman Triathlon - Triathlon


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Flower Mound, Texas
United States
Dallas Athletes Racing
54F / 12C
Sunny
Total Time = 1h 28m 24s
Overall Rank = 224/314
Age Group = M 60-64
Age Group Rank = 11/17
Swim
  • 07m 29s
  • 275 yards
  • 02m 43s / 100 yards
Comments:

My plan was to push off the walls and go at least five strokes, or 5 x 5 if possible. Managed to maintain that until crowded lanes made it difficult. That's what actually slowed me up; without the crowd I might've beaten seven minutes. Actually exited pool at 7:19 so, given crowds, I felt pretty good about that.
What would you do differently?:

Still need to work on pushing off wall under lane rope. Working on that. But overall, pretty happy with this.
Transition 1
  • 02m 19s
Comments:

Much better than I expected for T1, since my rack spot was just about as far from Bike Out as you could get.
What would you do differently?:

Nothing; good T1.
Bike
  • 39m 57s
  • 11.5 miles
  • 17.27 mile/hr
Comments:

Very solid bike leg, I'll take this every time. Did the first loop without pushing too hard, allowing terrain to guide, pretty much keeping any burn out of the legs. Second loop I went into the five minutes pushing, two minutes easy method, and that got me through the loop. Couldn't believe I came in under 40 minutes...knew I'd beat 90 minutes total as a result.
What would you do differently?:

Not a thing. Very solid bike ride, with legs and energy left for the run.
Transition 2
  • 01m 56s
Comments:

Actually got my shoes on without having to sit down to pull them on. Did have to balance a little against the rack to get my right foot inserted. But because I didn't have to sit, I'm saying this transition is a winner.
What would you do differently?:

I did take time to squeeze down a partial gel and a take a swig of water, so I'd have an energy boost on the run. Likely would've been under 1:50 if I'd forgone that, but not sure it would've been wise. Could also get feet out of bike shoes while on course and run barefoot into T2. Haven't practiced that in a while, but would also shave some time.
Run
  • 36m 42s
  • 3.1 miles
  • 11m 50s  min/mile
Comments:

My plan was same as I did two weeks previous: 3 x 3:15/:45, 3 x 4:15/:45, 3 minutes of 30/30s, then five minutes to see how I feel before taking it in. Keeping Stryd wattage in the 180s was the goal, so overall power would end up in the low-mid 170s; mission accomplished with overall power at 173. For final five minutes, I jogged first two easy, then did two minutes of 20/20s, jogged easy for another minute, then just went ahead and jogged it in. Plan worked great. Felt great. Another quick first mile. No chest issue whatsoever until about the last two minutes and even that was quite minimal.
What would you do differently?:

I'm just going to keep this up and call it good. Maybe over the next three weeks I can get some additional conditioning to allow for pushing the race wattage higher, thus gaining a slightly better overall pace. But given my challenges over the lat couple of years, I'm freakin' thrilled to beat 12-minute miles.
Post race
Warm down:

Walked around catching breath while sucking down post-race water, then walking back to transition and packing up.

What limited your ability to perform faster:

Crowded pool lanes over the last three lengths or so. And, of course, my running challenges. But, as I indicated, I'll absolutely take sub-12 minute miles at this point.

Event comments:

Loe this race; it has become my favorite win the DFW area. The DAR people have got it down; just a good, fun time and a great 90 minute workout (sub-60 for the good ones) for me.




Last updated: 2023-04-03 12:00 AM
Swimming
00:07:29 | 275 yards | 02m 43s / 100yards
Age Group: 15/17
Overall: 264/314
Performance: Good
Suit:
Course: Snaking pool swim in a 25 yard pool.
Start type: Inside Pool Plus: Time Trial
Water temp: 80F / 27C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:19
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
00:39:57 | 11.5 miles | 17.27 mile/hr
Age Group: 11/17
Overall: 165/314
Performance: Good
Wind: Little
Course: Two loops through an industrial/warehouse section of Floewr Mound. Couple of short hills that make for good easy speed on the downhill portion.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks:
T2
Time: 01:56
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:36:42 | 03.1 miles | 11m 50s  min/mile
Age Group: 14/17
Overall: 267/314
Performance: Good
Course: One loop around ballfields, outside perimeter of and through pathways inside of Heritage Park, which surrounds the natatorium. Generally flat, but with a few short slopes.
Keeping cool Average 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? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

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2023-04-06 5:14 PM

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Subject: Caveman Triathlon
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