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Sprint, Splash 'n Spin Triathlon - TriathlonSprint

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Morgantown, West Virginia
United States
West Virginia University Hospitals
85F / 29C
Total Time = 1h 18m 12s
Overall Rank = 159/301
Age Group = Male 35 to 39
Age Group Rank = 15/24
Pre-race routine:

Woke up at 5:30, got dressed, drove down to race site, stopping at Sheetz for a cup of coffee. I had packed the car the night before, and it is awfully nice to have a ten minute drive down to the race site. I parked the car got out, and headed for the pre-race meeting, putting my bike and gear in the transition area beforehand.

I had lots of time to kill after the meeting, since I didn't start until 9:10. I ate a clif bar, drank my coffee and cheered on other participants. I just chilled out and enjoyed talking with others, until I was called to enter the start process.
Event warmup:

There is not a whole lot of warm up here... I had just walked around, making sure I didn't sit around all that much.
  • 06m 33s
  • 300 meters
  • 02m 11s / 100 meters

This was a fairly typical swim for me... I was slower than I would have liked, but I am trying to increase after improving form and mechanics.
What would you do differently?:

swim faster...
Transition 1
  • 01m 35s

I definitely felt better this year... I was able to control my breathing fairly easily which made getting into shoes easier. I am fairly certain that I was first out of the pool for my heat and first out of the chute for the bike anyway...
What would you do differently?:

My next step is to have the shoes already mounted on the bike and be able to mount and strap in while moving...
  • 36m 7s
  • 11 miles
  • 18.27 mile/hr

I was fairly pleased with this ride. This ride is the first time I sustained an average over 18 mph for this long. No one passed me and on the return I passed four riders (all slowly pedalling hybrids -- technically all were drafting).

I can't really say much more...
What would you do differently?:

Ride more...
Transition 2
  • 01m 26s

I know I need to get this time down... Being able to slide out of the bike shoes while getting off the bike will improve things, but I just need more practice here...
What would you do differently?:

Practice this transition more...
  • 32m 31s
  • 3.11 miles
  • 10m 28s  min/mile

When I started the run, I realized that my legs didn't have much zip left in them. The relay from the week before had them worn out. I just tried to keep going at as fast a pace as possible and not slow down. At some point I found something of a groove and it felt alright. A fair bit of the run was in unabated sunlight... which was HOT. I know I could do this faster...
What would you do differently?:

Short of not run the 100-mile relay the week before... not much...
Post race
Warm down:

Walked around... grabbed some food and drink. talked socialized with folks...

What limited your ability to perform faster:

Fatigue... lack of transition practice... weight...

Event comments:

SSS is a good race for all levels. I plan on doing it every year that I am here.

Last updated: 2007-08-02 12:00 AM
00:06:33 | 300 meters | 02m 11s / 100meters
Age Group: 11/24
Overall: 125/301
Performance: Average
Course: Ten lengths of community park's pool...
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Time: 01:35
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:36:07 | 11 miles | 18.27 mile/hr
Age Group: 14/24
Overall: 133/301
Performance: Good
Wind: Little
Course: Rail trail from pool out to Star City and back...
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:26
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:32:31 | 03.11 miles | 10m 28s  min/mile
Age Group: 19/24
Overall: 210/301
Performance: Average
Course: Rail Trail the other direction... Basically 1.55 miles out and then back... The last quarter mile or so is up a gentle hill.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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: Average
Race evaluation [1-5] 4

2007-08-30 1:04 PM

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Arch-Bishop of BT
Subject: Sprint, Splash 'n Spin Triathlon

2007-08-31 9:17 AM
in reply to: #947395

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Northern VA
Subject: RE: Sprint, Splash 'n Spin Triathlon

Nice race! Fast times in everything; even your transitions were fast! Great work coming off a big weekend the week before.


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