Folsom Sprint Triathlon - TriathlonSprint


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Folsom, California
United States
USA Productions
75F / 24C
Sunny
Total Time = 1h 52m 41s
Overall Rank = 225/378
Age Group = 40-44M
Age Group Rank = 16/24
Pre-race routine:

woke 4:30, left hotel 5:00, arrive race site 5:25. Ate 1 powerbar harvest bar for breakfast.
Event warmup:

Jumped in water ~20 min prior to heat start (7:49) and swam ~100m out towards last buoy & back to get acclimated to water.
Swim
  • 18m 6s
  • 800 meters
  • 02m 16s / 100 meters
Comments:

Water crisp and good (almost 10m) visibility. Enough to see nearby swimmers. Beyond 10m, it fades to greenish dark.

Got into okay groove, but could not get into full deep relaxed, elongated stretch stance for max efficient speed. Breathing was alternating 4-2-4-2 strokes/breath on right side only, with occasional degradation to steady 2 strokes/breath. Full relaxed would have been consistent 4 strokes/breath with jumps to 6 for finisher.

Something to work on for next time.
What would you do differently?:

More cold water OWS to train for max efficient speed.
Transition 1
  • 02m 4s
Comments:

Dry bike jersey (even tanktop) is HARD to pull over wet body! Even tho had towel to dry off, forgot to dry off back and that was the trouble area that costed valuable time. Trying to pull back of jersey down ended up ripping the safety pins off bib number.

Did not do running bike mount. Mounting area was slightly inclined at first. Need to practice running mount.

Even with trouble, was still 5th in T1 for age group.
What would you do differently?:

Either remember to towel dry both front+back of torso, or loose gut to wear tri-top under wetsuit.
Bike
  • 40m 56s
  • 14 miles
  • 20.52 mile/hr
Comments:

Need to get bike better adjusted/fitted. Switched back to tri-saddle too recently and didn't have it fine tuned. Saddle felt too low thus couldn't put down good torque for speed on climbs.
What would you do differently?:

Need to train for speed on gradual climbs. Got passed by too many in full tri-bikes. Fit bike, possibly dropping handle bar to minimize aero drag.
Transition 2
  • 01m 56s
Comments:

Was comfortable to do running dismount with shoes still on. Forgot to gel up on bike prior to entering T2, thus hurting start of run. Was too excited and had to sit down to change shoes.
What would you do differently?:

Practice de-shoeing and leaving shoes on bike pedal for dismount. Making slipping on running shoes the only major T2 item. Use running belt for bib number.
Run
  • 40m 56s
  • 3.11 miles
  • 13m 10s  min/mile
Comments:

Felt MISERABLE at the outbound leg of run from tired legs and forgotten gel. Chugged 1 gel at start of run and that was mistake as there was NO WATER to wash it down until 1 mile mark. Had to stop a few times to stretch out lower back and legs. Slowed down to 16min/mi at end of outbound.

At turn-around point, gel energy finally hit'n + home stretch euphoria allowed pace to pick back up to 12min/mi. But slowed down slightly to 14m/m with 0.7mi to go. Kept at 13m/m until finish sprint up to 8.5m/m.
What would you do differently?:

NEED TO TRAIN RUN MORE! Was slowest runner in age group. Must have been passed by 50~100 runners.
Post race
Event comments:

FIRST TRIATHLON ACCOMPLISHED!!!!




Last updated: 2011-08-16 12:00 AM
Swimming
00:18:06 | 800 meters | 02m 16s / 100meters
Age Group: 10/24
Overall: 0/378
Performance: Average
Suit: Orca Sonar full 11
Course: Water start. Rectangular course demarked by large triangular buoys (red, red, yellow).
Start type: Deep Water Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:04
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:40:56 | 14 miles | 20.52 mile/hr
Age Group: 15/24
Overall: 0/378
Performance: Average
HR started at mid-150's but gradually dropped to mid/low-140's towards end of ride.
Wind: Little
Course: out & back with slight rolling climbs (1~2%) on the outbound.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:56
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
Running
00:40:56 | 03.11 miles | 13m 10s  min/mile
Age Group: 19/24
Overall: 0/378
Performance: Bad
HR held at 150, dropping to 140 at turn around. Then climbed to 160 on faster return run as body finally felt up for it.
Course: American Canyon trail (slight up/down with patchy shades). out and back.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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:
Race evaluation [1-5]