River Cities Triathlon - TriathlonSprint


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Shreveport, Louisiana
United States
Sportspectrum
80F / 27C
Overcast
Total Time = 1h 27m 21s
Overall Rank = 50/568
Age Group = M50-54
Age Group Rank = 5/54
Pre-race routine:

Up at 5:30, Clif bar and Coffee, Out of the Hotel by 6:15.
Event warmup:

Did a 1 mile run barefoot to stretch out sore hamstring then short 150m swim.
Swim
  • 18m 1s
  • 880 yards
  • 02m 03s / 100 yards
Comments:

This is the first time I've used auto lap at 200 meters on Garmin and the data is prety interesting. looking at the splits might have started to fast, 2nd split slow because I found myself behind three slower swimmers and didn't feel like putting out the extra effort to get around them. Last two splits were my normal pace.
What would you do differently?:

Start slower to get warmed up then start pushing it in the 2nd half. I still suck at swimming so just need to keep working on form.
Transition 1
  • 01m 33s
Comments:

Other then being slowed down by getting stuck behind others running from swim exit to transition area no issues
What would you do differently?:

Nothing,
Bike
  • 45m 32s
  • 17.99 miles
  • 23.71 mile/hr
Comments:

Since left hamstring had been bothering me last few days I decided I should push the bike hard since I wasn't going to be able to run hard. Was able to run my HR higher then normal so for once was not nearly as limited by functional strength as past races. Fastest speed yet for me in a race. Also no issues getting in and out of shoes this time which helped a lot.
What would you do differently?:

Nothing
Transition 2
  • 01m 37s
Comments:

dilly dallied a little getting shoe on but compared to other T2 times in AG I was happy.
Run
  • 20m 38s
  • 3.06 miles
  • 06m 44s  min/mile
Comments:

hamstrings were not bad, glad I warmed up, but legs were pretty heavy,air was thick so breathing not as easy. Took about .5 mile to get legs going then could not get HR up to 165 area because of heavy legs. Just ran a 20:02 standalone 5K 3 days earlier in 105 degrees so a little disappointed in the run but considering how hard I pushed the bike it should be expected.
What would you do differently?:

Nothing
Post race
Warm down:

watermelon, barbeque chicken, and lots of beer.

What limited your ability to perform faster:

sore legs

Event comments:

The best Sprint I have ever participated in. Great competition, lot's of SWAG, very organized, lots of volunteers, great location, great post race party. Only issue was with the auto traffic on the bike course.




Last updated: 2012-05-18 12:00 AM
Swimming
00:18:01 | 880 yards | 02m 03s / 100yards
Age Group: 25/54
Overall: 237/568
Performance: Average
200M splits were 3:44, 5:28,4:29:4;19
Suit: just tri shorts
Course: triangle out and back
Start type: Wade Plus: Waves
Water temp: 85F / 29C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:33
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
00:45:32 | 17.99 miles | 23.71 mile/hr
Age Group: 2/54
Overall: 37/568
Performance: Good
1st 5mi, 22.9mph, 146 ave HR 2nd 5mi, 23.7mph, 155 ave HR 3rd wmi, 24.4mph, 151 ave HR last 3 mi, 23.9mph, 150 ave HR
Wind: None
Course: Loop around lake with small rolling hills. Some traffic on two lane roads which did cause me to slow down twice.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:37
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:20:38 | 03.06 miles | 06m 44s  min/mile
Age Group: 1/54
Overall: 34/568
Performance: Good
1 @ 6:56 pace and 155 HR 2 @ 6:43 pace and 158 HR 3 @ 6:39 pace and 161 HR last .o6 mi at 6:02 pace and 165 HR
Course: along park roads lots of loops and turns
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 5