Memorial Day Triathlon - TriathlonSprint


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New Brighton, Pennsylvania
United States
New Brighton Area Recreation Commission
85F / 29C
Sunny
Total Time = 1h 11m 42s
Overall Rank = 28/113
Age Group = 40-49M
Age Group Rank = 7/19
Pre-race routine:

Ate pancakes for breakfast. Ate two small buns with honey butter 2 hours before start. Ate one Honey Stinger gel 15 minutes before wave start.
Event warmup:

Practiced T1, took a lap around the parking lot on the bike. Swam a couple of 50s.
Swim
  • 06m 8s
  • 450 yards
  • 01m 20s / 100 yards
Comments:

Swam in half of a lane. Lapped the other guy in my lane twice. Finished second in heat and 1st in AG.
What would you do differently?:

Nothing. Swim was fine.
Transition 1
  • 00m 38s
Comments:

Caught first swimmer in wave in transition. 2nd in AG.
What would you do differently?:

Nothing, although helmet strap did get twisted costing a second or two.
Bike
  • 40m 8s
  • 11 miles
  • 16.45 mile/hr
Comments:

Although my average pace was a big improvement in terms of average MPH over past efforts, it highlighted that I have more work to do on the bike. Two athletes from my heat caught me including the one I lapped twice on the swim. Thankfully, I switched to the 11-28 cassette this week.
What would you do differently?:

More road work, leg strength, and general bike fitness. Drive the course if possible.
Transition 2
  • 00m 47s
Comments:

http://connect.garmin.com/activity/182272323

Pulled my feet out and pedaled on top of shoes. Dismounted and ran back to transition. Pulled on shoes with no socks. Ditched bike helmet and grabbed running hat and ran toward timing pad.
What would you do differently?:

Nothing. Went well. 4th in AG.
Run
  • 24m 3s
  • 3.11 miles
  • 07m 44s  min/mile
Comments:

Legs felt wiped out. Had done a hard bike interval set on Wednesday and a hard run interval set on Thursday. Added to the hilly bike course left legs weak. First two miles were fine regardless. Uphill at the end was too much, and pace slowed to around 9:00 / mile.
What would you do differently?:

If this were an 'A' race, I would do a proper taper and have fresher legs.
Post race
Warm down:

Walked around, stretched a little.

What limited your ability to perform faster:

Tired, weak legs. No published maps, so did not have an opportunity to review bike or run courses beforehand. Run course was non-issue, but bike course was surprisingly difficult and a bit technical. Not sure what changes I would have made given that cycling fitness is the limiter.

Event comments:

Pittsburgh Triathlon Club had over 30 athletes competing and more spectathleting. Waves worked well: slowest to fastest so there wasn't waiting around at the end for people to finish. Start could have been moved up to lessen the effect of the heat. There were volunteers, including 4 fire companies and the football team manning every major intersection. Some were more helpful than others with encouragement, direction, and handling cars.


Profile Album


Last updated: 2012-04-18 12:00 AM
Swimming
00:06:08 | 450 yards | 01m 20s / 100yards
Age Group: 1/19
Overall: 19/113
Performance: Good
http://connect.garmin.com/activity/182272317 Note. Final lap marked "backstroke" is actually T1.
Suit: Orca trisuit
Course: 25 yard pool
Start type: Inside Pool Plus: Waves
Water temp: 78F / 26C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:38
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:40:08 | 11 miles | 16.45 mile/hr
Age Group: 14/19
Overall: 19/113
Performance: Below average
http://connect.garmin.com/activity/182272322
Wind: None
Course: Course was hilly on open roads. Some gravel, tight turns, cars with which to contend. One contestant was hit by a car. Another fell on gravel.
Road: Rough Dry Cadence: 78
Turns: Below average Cornering: Below average
Gear changes: Below average Hills: Bad
Race pace: Hard Drinks: Just right
T2
Time: 00:47
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:24:03 | 03.11 miles | 07m 44s  min/mile
Age Group: 11/19
Overall: 19/113
Performance: Average
http://connect.garmin.com/activity/182272326
Course: According to Garmin, course was a bit short. Downhill from High School into town, around town (flat) then back up hill to school.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4