Greater Nashua Y Tri - TriathlonSprint


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Merrimack, New Hampshire
United States
75F / 24C
Sunny
Total Time = 1h 08m 29s
Overall Rank = 1/383
Age Group = M30-39
Age Group Rank = 1/62
Pre-race routine:

9:00 AM start allowed me to only have to get up at 5:45. Quick breakfast, and on the road a bit after 6:30.
Event warmup:

Set up transition, walked swim, bike, run in/out routes a few times (I think this really helped with my fast transition times), hung out with some of my teammates, then headed down to the start.
Swim
  • 09m 4s
  • 580 yards
  • 01m 34s / 100 yards
Comments:

The swim is definitely my weakest leg of racing. I think I need to get some coaching, as I definitely have the fitness to be swimming faster.

Pretty straight forward swim. I knew not to go out too hard, and my time (around 1:30 pace) is pretty much what I was expecting.

What would you do differently?:

With a few coaching sessions and some tweaking to my stroke I'd love to drop 10 seconds per 100 with my wetsuit for OWS.
Transition 1
  • 02m 4s
Comments:

3rd fastest T1 - pretty happy with that, and seconds definitely mattered today!
What would you do differently?:

Not much
Bike
  • 36m 44s
  • 16 miles
  • 26.13 mile/hr
Comments:

I'd have to say this is my best bike in a tri to date. I was aiming for 320 watts and got 315 with a NP of 321. With my swim being weak, I really knew I had to push on the bike to build up a lead for the run.

I really hammered from the get go, waiting until 1/4 mile down the road to get my feet into my shoes. I was hitting around 27-28 on the flats, and mid 30's on the slight descents.

The course was open to traffic, and there were two times where I had to pass a car. Other than that, it was a pretty smooth and evenly paced ride.
I passed Colin about half way through the bike. I knew that he would be at least a minute ahead of me out of the water, and that his run was a bit faster. I kept the hammer down, and got into T2 pretty pleased with my ride.

I was able to jump off the bike and get right into the transition area without any hiccups.
What would you do differently?:

Nada
Transition 2
  • 00m 29s
Comments:

Fastest T2 of the day!
What would you do differently?:

Nothing
Run
  • 20m 10s
  • 3.2 miles
  • 06m 18s  min/mile
Comments:

I knew I had at least a one minute lead over Colin, but I wasn't sure about people from other waves for the overall lead.

My goal had been to shoot for 5:55-6:00 pace, but it turned into 6:15's. Last year I ran 19:36, but it was in the low 80's and sunny without any shade on the run, at least 20 degrees warmer than last year. I was about 35 seconds slower than last year, but my overall placing on the run was better. I guess most people slowed down from the warmer weather.

I really tried to push in the last mile or so, and am glad I did as the winning margin was only 3 seconds, and the 2nd place guy was from the wave behind me. I actually thought that he had me until the results were posted.

I'm definitely capable of a faster run, and will need to carry some good speed to my 70.3 in two weeks if I want to qualify for Vegas.
What would you do differently?:

Run harder - duh!!!
Post race
Warm down:

Waited for Colin, Chris, Richard, Greg, and other teammates to come in. NEMS had a great day, placing five in the top ten, and winning several AG's.

What limited your ability to perform faster:

Warm weather and doing more brick runs.

Event comments:

Very happy with the first overall win in the first tri of the year. I really hope I'll be carry the momentum over to Tremblant 70.3 in two weeks. I'll probably have to make the podium in my AG to get to Vegas.




Last updated: 2012-01-11 12:00 AM
Swimming
00:09:04 | 580 yards | 01m 34s / 100yards
Age Group: 0/62
Overall: 34/383
Performance: Average
Suit: Xterra Vortex 3
Course: Rectangular course with four left hand turns. Only a small issue with the the sun in the last 150 or so yards.
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation: Average
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: Yes
Getting up to speed: Good
Biking
00:36:44 | 16 miles | 26.13 mile/hr
Age Group: 1/62
Overall: 1/383
Performance: Good
Avg HR: 169
Wind: None
Course: Two eight mile loops with some rolling hills. One sharp right turn into a hill was the only part where I stood up. Around 680 ft of elevation.
Road: Smooth Dry Cadence: 88
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:29
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
00:20:10 | 03.2 miles | 06m 18s  min/mile
Age Group: 0/62
Overall: 5/383
Performance: Average
Avg HR: 167
Course: Pretty flat course that's a bit longer than 5k. They are quite limited with where the race is and there wouldn't be a way to make the course a hair shorter.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4