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Max Performance Race #3 - TriathlonMini Sprint

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Shelbyville, Kentucky
United States
Headfirst Performance
37F / 3C
Total Time = 37m 11s
Overall Rank = 1/~80
Age Group = 35-40
Age Group Rank = 0/
Pre-race routine:

Listened to some music, got my transition area set up did some knee-ups and butt kicks to get the blood flowing in my legs the some light stretching. Said hello to the race staff, helped a newbie get his transition area set up and talked him through the race, drafting rules, where to put his stuff and some words of advice on race pacing.
Event warmup:

Went out and did a 1-mile run with some pick-ups and some stretching.
  • 00m
  • 400 meters
  • / 100 meters

Got into the pool in 2nd place. I wore my swim cap and it gives me a little more confidence as it makes me feel more buoyant... probably pushes my head up and it forces me to keep my hips high and maintain a balanced position.

I went out the first 200 conservatively and had two people right on my feet. After the first 200 I pushed it hard and when I got into the last 1-1/2 laps, I looked and I had a 1-1/2 lap lead on the rest of the group. I thought for sure at the halfway point that I'd get caught and passed.

Probably the best race swim I've ever had! Don't know the time but I'd guess I was somewhere in the 5:30-6:00 range. Nothing spectacular but strong after running and riding HARD before nonetheless.
What would you do differently?:

Probably try to do more flip turns, but I was pretty out of breath.
Transition 1
  • 01m

Was in 3rd place out of run-to-bike transition. Couldn't get into shoes and the shoe on my left pedal flipped over as I started to pedal, hit the ground and I went over the front & landed on my shoulder. Swift Sean.... very swift. :) But it's all about what you overcome right... :)
What would you do differently?:

Not put toe covers on my shoes and practice jumping on my bike with my shoes on them some more. I hadn't practiced that in a month and it cost me 5 places out of the transition area.
  • 17m 48s
  • 6 miles
  • 20.22 mile/hr

Going out was probably the toughest bike I've ever had in a race. Kansas City (2006 USAT Nat Championship) was a bear due to the rolling hills... but this one took the cake. Very rolling hills, mostly uphill on the way out AND 30-40 mph headwind.

Due to the bad transition and my crash, I was pretty far back. I tried getting into a good pace and focused on high cadence and my pedal stroke. On the way out, I just kept trying to pick off the person in front of me.

At the turnaround, I was in 5th place and with a good strong tailwind and a good portion of the way back being flat or downhill, I was keeping 30-35mph speed. Got into 3rd and was battling a guy to chase down the leader. Everytime I went to pass him, he wouldn't let me. After about 5 tries, I figured "forget this," I'm going wear myself out and he's working so hard to stay ahead of me and I'm staying within myself. I knew if I kept pushing him, he'd wear down.

What would you do differently?:

Not crash in transition. Bike went well all things considered. When my legs started to blow up, I knew I needed to save myself for the swim so I downshifted and spun out up the hills. Probably the best day of shifting I've done in a race... very crisp today.
Transition 2
  • 00m

Reverse order so this was bike-to-swim transition. Had a little trouble with getting the ankle brace on, but did a good job following through my plan to put on my swim cap while running to the pool.
What would you do differently?:

  • 11m 20s
  • 1.86 miles
  • 06m 05s  min/mile

At the start, people went off like a bat out of hell. Since I sprained my ankle on a training run yesterday, I didn't really know what to expect or how my body would handle running hard. The lead pack of about 5 guys went off the front and I hung back in the 2nd pack to get a good pace and save myself for later in the race.

about 1/4 of the way through, the guys in the 2nd pack started to fade and I began chasing down the lead guys. Seemed as though they were taking it easy and all I wanted to do was be close to them out of transition as I felt I could compete with them on the bike.

On the way back, I was about 10 sec behind them and they started to pull away. I knew if they took off that they would regret it later in the bike and all I need to do was to stay within myself and keep it close. I looked down at my watch coming into T1.... right at 11 minutes... so right at 6 min/miles. (So much for taking it easy) I hit T1 as the first guy went out. I had a good plan for t1 so I knew i'd have a fast transition and get myself in a good position for a dash at the end....
What would you do differently?:

Good plan and good execution. wouldn't change a thing.
Post race
Warm down:

Walked around, talked to people. Congratulated the guys coming in behind me and cheered on the folks who we still racing!

What limited your ability to perform faster:

Sprained ankle from the training run the day before.

Event comments:

Headfirst performance does an absolutely great job of putting on fun, exciting and both family/ newbie friendly races. Great job to Todd and all the volunteers today. You make it all worth while to come to the races! Great times!

Last updated: 2007-04-15 12:00 AM
00:00:00 | 400 meters | / 100meters
Age Group: 1/
Overall: 1/~80
Performance: Good
Swim was last because race was in reverse order.
Suit: Sugoi tri shorts
Course: Pool swim
Start type: Inside Pool Plus:
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Average
Time: 01:00
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Bad
00:17:48 | 06 miles | 20.22 mile/hr
Age Group: 1/
Overall: 3/~80
Performance: Good
Wind: Strong with gusts
Course: Rolling hills... very tough.
Road: Rough Wet Cadence: 90
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 00:00
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:11:20 | 01.86 miles | 06m 05s  min/mile
Age Group: 0/
Overall: 6/~80
Performance: Good
Course: Rolling hills. part on asphault, part on gravel road.
Keeping cool Average 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] 4

2007-04-15 2:20 PM

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Golden, CO
Subject: Max Performance Race #3

2007-04-15 4:09 PM
in reply to: #761856

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Binghamton, NY
Subject: RE: Max Performance Race #3


Remind me if we race together to make sure I'm ahead of you coming out of bike transition. Great race, very well done!!

YOU DA MAN!!!!! 

2007-04-15 4:12 PM
in reply to: #761938

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Extreme Veteran
Somewhere in your dreams
Subject: RE: Max Performance Race #3
Way to go!!! I knew you would come out on top...AGAIN!!!!!
2007-04-15 7:05 PM
in reply to: #761938

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St Petersburg, Florida
Subject: RE: Max Performance Race #3
rstocks3 - 2007-04-15 5:09 PM


Remind me if we race together to make sure I'm ahead of you coming out of bike transition. Great race, very well done!!

YOU DA MAN!!!!! 

 ERR it doesn't seem to matter where you come out of.. he just 'neaks' up on you!!!

THAT'S MY BABE!! I wish I was there to see you take the win!! I'll be there shortly though Kiss

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