3Sports Triathlon - TriathlonSprint


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Glenn Allen, Virginia
United States
Set Up Events
75F / 24C
Overcast
Total Time = 1h 03m 2s
Overall Rank = 42/211
Age Group = M40-44
Age Group Rank = 9/36
Pre-race routine:

I biked race course yesterday to see what it was like, light rolling, pretty easy and short course. Woke up at 4:30, decided to get up early so I would have plenty of time to get transition bag together and time for a good warmup. Ate a bowl of Wheaties Fuel, made coffee, pulled together equipment and transition bag (didn't prep this like I should have last night). Put on HR strap and orca RS1 Speed suit, coffee in 2go thermos, take off for race, about a 30 minute drive. On highway, acdc playing, turned to classical music station to focus on race preplay...BINGO...forgot my goggles, panic, not likely they will have any vendors as this race, could borrow, but I have time, turn around, go back home and got goggles. Back on road and got there with enough time.
Event warmup:

Get bike to transition and set up transition area, nice spot, above average location, nice. Head to potty, body marking, then walked transition to bike start, bike entry to rack and run start, took a short 10-15 min jog on run course. Back to transition to put runners back, transtion closing, head to race briefing outside pool. Stretched. Sat down on picnic table near pool line, I was #52. Then heard clapping and saw first swimmer running to transition, wow, oh shit, jump up and get in line. Got lucky since there is a 2 minute break after 50th swimmer, so only 1 guy in front of me, I have yet to have any issues in the few pool swims I've done, never had to pass, never passed.
Swim
  • 4h 36m
  • 328 yards
  • 1h 24m 08s / 100 yards
Comments:

Game plan was to swim smooth with strong pull. Wanted to hit my predicted pace or personal best. Felt good, last lap saw bubble from swimmer in front, but never caught him thankfully. Nailed it, personal best.
What would you do differently?:

Good swim, not hit lane markers when pushing off (hit a couple, may had some drag).
Transition 1
  • 01m 33s
Comments:

Good transition, personal best. 8 out of 36 AG / 48/211 overall
What would you do differently?:

Either don't take garmin on bike, swim with garmin on or attach garmin to bike so I don't have to put on, seconds matter, 5 seconds move me up an AG place. HA!

Bike
  • 33m 5s
  • 12.43 miles
  • 22.54 mile/hr
Comments:

Could not get clipped in at start, took several attempts on both sides. A mile or two into ride, I look at my pace and I was above 22mph, I knew I would achieve my goal today of above 20mph avg. for the first time ever. Kept pushing entire ride. I was going to push this ride without worrying about run, I feel I don't push hard enough on the bike and if I said I pushed too hard on the bike today, I would be ok with that.
What would you do differently?:

Get clipped in without several tries.
Transition 2
  • 01m
Comments:

Felt pretty quick, personal best. bike shoes off, helmet off, run shoes on, grab belt and took off. 11/36 AG, 55/211 overall
What would you do differently?:

Be 1 sec faster to get under 1 minute, run out harder.
Run
  • 22m 51s
  • 3.11 miles
  • 07m 21s  min/mile
Comments:

Yes, personal best again, all 3 sports and transitions!!
1 - 7:36 ppm
2 - 7:29 ppm
3 - 7:10 ppm
(per garmin310XT)
What would you do differently?:

Push harder earlier on run.
Post race
Warm down:

Nothing.

What limited your ability to perform faster:

Push harder on the run.

Event comments:

Great local race, perfect for a first tri or to hit some PRs. First race my bike was not my weakest leg, which was the plan essentially, just didn't expect it to be like this, in a good way. Saw Justin after the race and he introduced me to some friends, they are putting a 2013 IM group together and asked me to join in...hmmmm.




Last updated: 2011-07-07 12:00 AM
Swimming
04:36:00 | 328 yards | 1h 24m 08s / 100yards
Age Group: 4/36
Overall: 23/211
Performance: Good
Suit: Orca RS1 Aero Race suit
Course: 6 length snake in 25M pool
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding: Below average
T1
Time: 01:33
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Bad
Biking
00:33:05 | 12.43 miles | 22.54 mile/hr
Age Group: 0/36
Overall: 0/211
Performance: Good
Set garmin to beep above z4, was beeping most of the ride.
Wind:
Course: loop, lightly rolling
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Drinks:
T2
Time: 01:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal
Running
00:22:51 | 03.11 miles | 07m 21s  min/mile
Age Group: 15/36
Overall: 73/211
Performance: Good
Course: out/back, flat
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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