Iron Columbia Women's Triathlon - TriathlonSprint


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Columbia, Maryland
United States
The Columbia Triathlon Association Inc.
74F / 23C
Overcast
 		Total Time = 2h 40m 23s
Overall Rank = 1415/1671
Age Group = 45-49
Age Group Rank = 142/167
Pre-race routine:

Up at 0415. Ate banana and CLIF bar about 0445. Went to race about 0500. Pumped up tires, set up transition area. Stretched, used Porta-Potty, drank Gatorade periodically.
Event warmup:

Stretching
Swim
  • 34m 41s
  • 1094 yards
  • 03m 10s / 100 yards
Comments:

Almost entirely breast stoke. great for endurance/sighting but not for speed. Was passed by the next wave. I need to work on freestyle endurance. Felt great after swim though.
What would you do differently?:

Freestyle.
Transition 1
  • 04m 2s
Comments:

Longish walk from rack to bike start.
What would you do differently?:

Learn to ride w/out socks and gloves, bring a bucket for feet, learn to get in shoes while on bike.
Bike
  • 1h 16m 41s
  • 17.5 miles
  • 13.69 mile/hr
Comments:

Good ride. Made it up the two hardest hills, sucking wind all the way. Back pain was there but manageable. Did not need to stop for it. Legs were strong overall. Used big chainring on some of the smaller hills. Couldn't wind out as much on downhills because of volume of riders. Rained a little but not too much.
What would you do differently?:

More hill work in training.
Transition 2
  • 02m 30s
Comments:

Overshot my row by one, forgot number and had to go back.
What would you do differently?:

Practice transitions.
Run
  • 42m 30s
  • 3.4 miles
  • 12m 30s  min/mile
Comments:

Nothing left in gluts and hams for the uphills. Felt good on downhills, not too bad on flats. Walked a lot.
What would you do differently?:

Strength training for leg strength. More run training.
Post race
Warm down:

Walked around and ate!

What limited your ability to perform faster:

Lack of training, lack of experience.

Event comments:

Iron Girl was my first Sprint. It was extremely well run and volunteers were very nice and helpful. Traffic control was very good, although there were a few cars on the bike course from time to time. Not too bad. Columbia Triathlon Association should be applauded for the number of training sessions they held before the race. I will do this one next year!




Last updated: 2007-01-05 12:00 AM
Swimming
00:34:41 | 1094 yards | 03m 10s / 100yards
Age Group: 157/167
Overall: 0/1671
Performance: Good
Suit: Trisuit
Course: Lake swim.
Start type: Deep Water Plus: Waves
Water temp: 86F / 30C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 04:02
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
01:16:41 | 17.5 miles | 13.69 mile/hr
Age Group: 132/167
Overall: 0/1671
Performance: Good
Wind: None
Course: Very hilly, paved roads. Good traffic control, scenic riding.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:30
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:42:30 | 03.4 miles | 12m 30s  min/mile
Age Group: 145/167
Overall: 0/1671
Performance: Average
Course: Paved park trail w/some major hills.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race?
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] 5