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Dash for Divas Sprint Triathlon - TriathlonSprint


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White Lake, North Carolina
United States
Setup Events
67F / 19C
Sunny
Total Time = 1h 37m 32s
Overall Rank = 47/143
Age Group = F40-44
Age Group Rank = 4/12
Pre-race routine:

This race took place at White Lake which is an hour drive from my house. The race start was 8:00. Since I picked up my race packet the day before the race, I decided to arrive at the race site at 7:00 (which meant leaving the house at 6:00). So, I got up at 5:00. I dressed in my red and black tri suit (2 piece). Then I ate breakfast: bagel w/peanut butter and a banana. Then I loaded my bike on the truck and grabbed my bag. We left the house right at 6:00. Since there was almost no traffic, we made it to the race site in about 45 minutes.
Event warmup:

I didn't do much of a warmup. I unloaded my bike and grabbed my bag and took them to the transition area. I went to get my timing chip and body marked. Then I went back and set up my transition area. By this time it was 7:30. So my DH & I headed down to the lake. I saw my sister on way. I spent the next 15 minutes talking to them. I got in the water at 7:45 and swam a couple times between the piers. That was the only warm-up I did.
Swim
  • 24m 15s
  • 820 yards
  • 02m 58s / 100 yards
Comments:

The water was fairly calm for today's swim. I started the swim towards the back of the pack and off to one side. I decided to try not to go out too fast. I started well and got into a rhythm pretty quickly. I settled into a pace that felt right and just kept swimming. I got kicked and bumped a few times, but nothing too bad. I felt pretty good about my swim. Then I got out of the water and realized just how much time I had spent in the water! I was just positive that I had swam better than that!!

Looking at the other swim times, it looks like the course may have been a little long (all times look a little slow), but not long enough to account for my time.
What would you do differently?:

The swim definitely lost me an age group award in this race. I was about 1 minute behind 3rd place and 6 minutes behind 2nd place. If I had swum at the pace I was capable of swimming, I would have at least placed 3rd.

SWIM FASTER!!!
Transition 1
  • 01m 44s
Comments:

My transition went well (I had the fastest T1 time in my age group). It was a long run from the swim to my bike in the transition area (I had the first rack closest to the bike exit). I got to my bike, stepped into my water bucket (to wash off the sand and grass) and then put my wet feet right into my bike shoes (no socks). I put on my helmet and sunglasses. Then grabbed my bike and started running.
What would you do differently?:

Maybe learn to leave shoes on bike and get into them during the ride??? But will need to buy tri shoes first. But I am pretty happy with my transition time.
Bike
  • 46m 18s
  • 14 miles
  • 18.14 mile/hr
Comments:

Since my swim had gone so poorly, I needed to make up some time on the bike. I did pretty well with this. I passed quite a few people during the bike (I was passed by 2 people). I averaged 20 mph for a lot of the course. But I had to slow a few times. There were a couple of times that I got behind a slower rider, but couldn't pass right away because the roads weren't closed (so I had to wait for cars to pass). Then at the end of the ride, they had up go up a narrow chute back to the transition area. I came in behind a person that thought she needed to slow to a crawl through this section. I lost a bit of time here because there was no way to go around her.
What would you do differently?:

I held back slightly on the bike because I knew my best chance of making up time was on the run. I was worried about not leaving enough for the run. I should have gone harder on the bike and worried about the run when I got to it.
Transition 2
  • 01m 15s
Comments:

This transition went pretty well. I didn't have far to run with the bike. I got it racked fairly quickly. I took off my bike shoes and slipped into my running shoes (no socks, with speed laces). I took off my helmet. Then grabbed my hat and race number belt. I started running out of the transition area while putting on my hat and race number. Since my bike was close to the bike exit/entrance, it was a long run back to the run exit.
What would you do differently?:

Nothing
Run
  • 24m 2s
  • 3.11 miles
  • 07m 44s  min/mile
Comments:

I knew I had a lot of time to make up on this run. I wasn't wearing my Garmin, so I had no idea what my pace was. I just started running and hoped for the best. I passed a lot of people on the run. It seemed that all I did on the run was pass people. They had a water station at the 1 mile mark (so again at the 2 mile mark). I passed on the water. I didn't feel the need to stop for water, I had hydrated on the bike with Accelerade. I passed 5 people in my age group on the run (I was not passed by anyone on the run).
What would you do differently?:

Nothing
Post race
Warm down:

I met my husband and sister at the finish line. My sister handed me a water, which I immediately started to drink. Then we walked over to the building with the food. I grabbed some orange slices and a little bag of granola bites. I ate those while we walked back to the car where I got the bag I brought with a change of clothes. I changed, cheered on other finishers, talked to a couple of people I saw from my Tri club and then waited for the race to end. They did the awards right after the race finish. The girl I saw from the tri club won 2nd place in her age group (25-29). I didn't pass enough people on my bike and run to place.

What limited your ability to perform faster:

My swim. I need to keep working on my swim. Having a masters class here in Fayetteville would be nice!

Event comments:

This was a women's only race (the first annual for this race). It was a brand new race that I don't think a lot of people knew about (it was actually added suddenly in the middle of the year). So it turned out to be a small race (about 145 people). I liked that it was a small race. Next year will probably be a lot more crowded.




Last updated: 2007-08-09 12:00 AM
Swimming
00:24:15 | 820 yards | 02m 58s / 100yards
Age Group: 12/12
Overall: 125/143
Performance: Below average
Average HR for the swim was 161.
Suit: None
Course: The course was a triangle course. We started from a pier on the left. We swam out and to the left, then turned right and swam parallel to the shore, then turned right again and headed to a second pier to the right.
Start type: Wade Plus:
Water temp: 80F / 27C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:44
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
00:46:18 | 14 miles | 18.14 mile/hr
Age Group: 6/12
Overall: 39/143
Performance: Average
Average HR was 158.
Wind: Some
Course: The course was two 7 mile loops around White Lake. It was a pretty flat road (some slight hills). Most of the roads were good, but there was one section that was bumpy.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Below average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:15
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:24:02 | 03.11 miles | 07m 44s  min/mile
Age Group: 2/12
Overall: 15/143
Performance: Good
Average HR was 172.
Course: The run was an out and back course. It was fairly flat with some small hills.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 4

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2007-09-10 9:40 AM

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Veteran
205
100100
Fayetteville, NC
Subject: Dash for Divas Sprint Triathlon


2007-09-10 11:17 AM
in reply to: #957875

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Veteran
169
1002525
Subject: RE: Dash for Divas Sprint Triathlon

Great race Carol.

 You certainly are speedy runner and now I know a speedy biker as well.  That swim will come, I just know it! 

 thanks for all the details in your report, felt like I was there with you. 

 FWIW.....I also race in black in red    and I haven't mastered the shoes on bike start yet either (and I have TRI shoes), and I still wear socks .  

Congrats on a very nice race.  I like where your bike rack was...if given the choice that sounds perfect (rather run further without the bike than with).

 You continue to amaze me.  someday I hope to be able to say I passed a bunch of people on the run!  SOMEDAY.

2007-09-11 9:35 PM
in reply to: #957875

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Extreme Veteran
348
10010010025
Cary, NC
Subject: RE: Dash for Divas Sprint Triathlon
Great Race.  All of your consistency is paying off.  You conquered the swim, which gave you so much trouble at the WLS, and you kicked A$$ on the bike and run.
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