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28th Annual YMCA Triathlon - TriathlonSprint

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Syracuse, New York
United States
Total Time = 8h 45m
Overall Rank = 81/340
Age Group = 20-24 M
Age Group Rank = 1/2
Pre-race routine:

Had some trouble sleeping the night before - I can't blame my neighbors for enjoying a few cold drinks outside on a friday night! Got up at about 7, ate three packs of oatmeal (one pack too many), hydrated and grabbed my stuff and left.

Arrived at the tail end of the rest of the field, so space in the transition area was limited. I found a spot and got my stuff all laid out. I decided against a wetsuit, opted to compete in my jammers. Made my way over to check=in and found out I was number 1! I guess I have an itchy mouse clicker and was the first to register haha... I set my tri goals very early this year and commited to races right away. This Tri in particular is quick to fill up, so I made sure I got in!
Event warmup:

Stretched out, took a very quick dunk in the water. If I did it again I would have swam an easy 200 just to get a feel for it.
  • 12m 48s
  • 875 yards
  • 01m 28s / 100 yards

I undertrained for this! Being my strongest leg, it was prudent, but I could have made a better showing. The course this year was LONG - in years past I thought that it was 800 yards and came out in times between 9:00 (short year) and 11:00 (other years). I have pretty long hair at the moment and didn't put my cap on properly - lost it twice, took about 5 secs to get it back on each time but I made up the yardage I lost easily.

SIGHTING! I wish I could do this better, but I was just hauling and trying to use other people as a guide. In the top 30, you would think that the group would stay on course - wrong! I managed to correct myself several times.
What would you do differently?:

More yards! I can handle it, I just have been focusing my training much more on the bike and the run where I have bigger gains to be made. However, a better swim will facilitate a faster transition onto the bike and benefit the entire race.
Transition 1
  • 03m

OK - the swim threw me for a loop. I overexerted myself so I used T1 as a chance to get my HR back down to a sustainable level. Took off the cap and goggles, put on my tri shirt and shorts with my number on them, then sat down to do the shoes. I felt like I was going to hurl! I don't think in the scheme of things I lost more than 1:00 due to this, but I can't tell (T1 splits weren't recorded!)
What would you do differently?:

Bring a small stool to sit on when I clean off my feet and get my shoes on. I cycle in my running shoes, so I want to be careful that they are clean - maybe get a bucket of water to dip em in next time.
  • 37m 25s
  • 12.43 miles
  • 19.93 mile/hr

T1 was included in the bike split! 40:36 includes T1 and the bike, my computer gave me 37:25 (clock stopped during T2 after it was racked), so about 36.5 minuted for the whole course! WEEEEEE! My new bike performed admirably. After reading people'd comments, I turned off the spedometer and just kept up my cadence on the computer. Started spinning at 95 rpm and kept it there the whole way! I passed people, people passed me, I passed more people and some who had earlier passed me. I snuck a peek on the big flat section and realized I was going between 22 and 24 the whole way! I didn't know if I could keep it up, but I pushed and just kept the cadence going.

I surged up the first small hill and realized that I need to sit for the other ones, so I sucked it up and spun in my lowest ratio to make it up the hills. I probably was only doing 5-6 mph uphill, but I passed people anyways. After the uphill is probably the most rewarding downhill section I have yet found - lightning fast back into the park through shaded and open sections. I definitely broke 40mph (computer confirmed) and kept it going even as the hill began to wane. Apparently other people are better at riding downhill than I, and about 5 passed me going down this hill - funny, because I didn't brake at all!
What would you do differently?:

Push a little more! This is a HUGE drop from last time, I'm super pleased. I know I'll be able to rock the bike even more next time =)
Transition 2
  • 00m 41s

Haha all you biking shoed people. I just hopped off my bike and dropped my helmet, then off I went!
What would you do differently?:

Get there a little earlier - rack position is really the only thing that would have helped me here.
  • 25m 12s
  • 3.11 miles
  • 08m 06s  min/mile

After a hard bike, it took me a bit to find my legs. I found them though! I forgot my watch, so I don't know the mile splits, but I definitely negative split this thing. The first mile I had really short strides but fast, like my 95 rpm on the bike. I struggled to let me heart rate adjust to running. Mile 2, I developed a bad sidestitch and walked for about 10 steps, changed my breathing and it magically disappeared. Started to gather my energy by the time mile 3 started, you could see the beach again and people were cheering - the adrenaline kicked in REAL nice and I must have run a 6:30 mile or something. It felt sooo great! I kicked nice and strong for the finish and was all smiles!
What would you do differently?:

More bricks at race pace - I've been focusing on run and bike volume. Once a few more weeks go by I will hold steady and practice speed.
Post race
Warm down:

Pounded lots of water, had some orange slices and walked around a bit. Stretched out and kept walking, took my stuff back to the car and walked back to the beach house for awards.

What limited your ability to perform faster:

Speed hasn't been my focus at all so far this season. It was a good test to see where I am, I'll be prepared to be even more aggressive for next race.

Anyways, I SHATTERED my PR by over 8 minutes! I'm pumped; it's a sign of good training so far and theres more fun to come for the rest of the season =)

I will be picking swimming back up to my college level workout - I've been working closely with my friend to get him swimming, but my workouts have been only 1400-1600yds. Thats barely a WARMUP for what I can and should be doing.

Biking - more volume still, gotta get up to 2hr ride level before I practice really hauling.

Running - more volume, Boilermaker is coming quick! I'll work speed on short run days now, too.

Event comments:

This race is special to me - it was my first Tri back in 2002. The YMCA staff and volunteers were super helpful and very nice. I made a point to thank everyone I saw who helped!

Postrace took a while for the awards; they were given in random order, which was a little confusing but ok.

Last updated: 2007-05-11 12:00 AM
00:12:48 | 875 yards | 01m 28s / 100yards
Age Group: 1/2
Overall: 32/340
Performance: Below average
Suit: Black Jammers
Course: From the beach the course went right down the lake lengthwise, right turn at the first buoy, 100y across to another buoy and another right back to the another section of the beach.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 03:00
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:37:25 | 12.43 miles | 19.93 mile/hr
Age Group: 1/2
Overall: 110/340
Performance: Good
Wind: None
Course: Quick hill out of the park, 10 miles of flat to rolling, then a quick climb and descent before the MONSTER of this tri: the hill back into the park. It has three stages and will make or break your day.
Road: Smooth Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 00:41
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:25:12 | 03.11 miles | 08m 06s  min/mile
Age Group: 1/2
Overall: 129/340
Performance: Good
Course: 5k Around the two lakes on gravel/woodchip trails.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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] 4

2007-06-16 9:55 PM

Syracuse, NY
Subject: 28th Annual YMCA Triathlon

2007-07-07 11:17 AM
in reply to: #847247

User image

Melbourne FL
Gold member
Subject: RE: 28th Annual YMCA Triathlon
Good race Steve, new PR's rock!  I just may bring my bike to GL before I leave NY and let the family play at the beach while I do a loop as I know those hills well from my youth   Good luck on the Boilermaker run.
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