The BASF Smile Train Triathlon - TriathlonSprint


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Wake Forest, North Carolina
United States
Rebecca Warriner & Finish Strong Event Productions
Sunny
Total Time = 1h 08m 56s
Overall Rank = 55/416
Age Group = Clydesdale
Age Group Rank = 4/35
Pre-race routine:

Went to bed to late 11, sleeping at 11:30, woke 2x and finally got up at 4 am. Bagel w/ peanut butter, Boost, and 1 gel pack plus sharkies. Tried to hydrate well.
Event warmup:

Checked equipmet twice, setup transition. Rode the bike a little and set in right gear. Tried this race w/o socks for the run shoes. Used powder in bike and race shoes. Swam about 150 yards.
Swim
  • 04m 33s
  • 250 yards
  • 01m 49s / 100 yards
Comments:

Stared ok. Did not really press the gas just kept going but forgot fundamentals like reach, stretch, pull, kick. I just kinda musceled my way through the water. Got passed one and held up at wall to let the guy pass.
What would you do differently?:

Just work on speed sets. Distance sswimming. Fundamentals. Still learning how to really swim for triathlons.
Transition 1
  • 01m 3s
Comments:

I felt good and was in my bike shoes and running with the bike quickly.
What would you do differently?:

Just practice transitions more. Make it a science.
Bike
  • 35m 56s
  • 12 miles
  • 20.04 mile/hr
Comments:

I felt strong today but did not push hard. Passed plenty of folks and only got passed 2x. I was exerting but not giving it my all. Wanted to save energy for the run. All the same I stayed more aero today. Changed gears well. 2 miles left I was passed by the guy I wanted to beat since he usually wins Clydesdale. Once he passed me I stayed on him and could have passed, and should have but just did not. We came in and dismounted at the same time. I was out of shoes before the dismount and did it well again.
What would you do differently?:

Kick it harder. Not give in to my competition. If I get passed, pass tehm back.
Transition 2
  • 00m 55s
Comments:

Out of shoes before dismount. Ran well with bike. Racked bike well and slipped into shoes. Off
What would you do differently?:

Took a sip of water and should have done than on the bike. Otherwide I felt I did good in T2
Run
  • 26m 20s
  • 3.1 miles
  • 08m 29s  min/mile
Comments:

My fastest 5k so far but not nearly where I want to get to. My goal again is sub 7 minute pace by next summer. I was out quickly and did ok but a little slow on the initial hill. I tried to have quicker foot touches, shorter strides, but I lost my focus several times and was only thinking about my breathing. The last mile I picked it up but started to bonk at the end. On the last 1/4 mile finish, which was all uphill I did not open it up and spring, rather I kept my average pace. I should have sprrinted!
What would you do differently?:

I just have to run more, lots more. Hill drills, speed work, endurance work, and form. Plantar fasciitis is my enemy and I have been so scared it will come back.. I ice and stretch every day and still get pains, especially in the left foot, so needless to say, running is a fine balance of not getting a sever does of PF again.
Post race
Warm down:

Walked around, stretched legs and feet. Hydrated.

What limited your ability to perform faster:

Need to learn to swim faster, better form. Running is still a weakness.

Event comments:

What a great cause. Raised over 20k to help kids! FS Series folks did a great job! I told them my race time was not showing up well after other psotings and they were right on it. They got it us shortly afterwards. My only hope is that my family would have ben there but it was so early and 1 hour drive they just could not make it.




Last updated: 2009-04-04 12:00 AM
Swimming
00:04:33 | 250 yards | 01m 49s / 100yards
Age Group: 13/35
Overall: 99/416
Performance: Average
Suit: Sugoi
Course: 10 lane pool, snake up and down. 10 second staggered start. I was 101.
Start type: Inside Pool Plus:
Water temp: 80F / 27C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
00:35:56 | 12 miles | 20.04 mile/hr
Age Group: 3/35
Overall: 36/416
Performance: Good
Wind: None
Course: Some flats, rolling hills, false flats. About 1/2 mile through a neighborhood with 5 speedbumps. Out and back.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:55
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:26:20 | 03.1 miles | 08m 29s  min/mile
Age Group: 8/35
Overall: 94/416
Performance: Average
Course: Hilly out and back. Finish was 1/4 mile uphill.
Keeping cool Good Drinking Just right
Post race
Weight change: %206
Overall: Good
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: Average
Race evaluation [1-5] 3