Luray Sprint Triathlon - TriathlonSprint


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Luray, Virginia
United States
Set Up Events
76F / 24C
Sunny
Total Time = 1h 47m 55s
Overall Rank = 114/307
Age Group = M25-29
Age Group Rank = 13/37
Pre-race routine:

Cereal, Coffee, and Donut at the hotel. Gu 15 mins prior to race. Pondered wearing the wetsuit till the last possible minute, decided to go with out, and suffered for it.
Event warmup:

Walking around, swam about 50 meters to test the water.
Swim
  • 22m 27s
  • 750 meters
  • 02m 59s / 100 meters
Comments:

Was winded before second wave started (4 minutes) and basically just survived the rest of the swim. I kind of got caught up in the excitement and started way to hard, and then had to swim with my head above water, which really hurts without a wetsuit. Last 200 meters were better as I got my breath back and was able to swim into shore with somewhat proper form.
What would you do differently?:

Start slower, keep a more consistent pace, settle the nerves better.
Transition 1
  • 02m 16s
Comments:

Put the shoes on transition this time, due to hill shortly after transition. I think this works better for me anyways, my shoes are too tight to put on on the bike. Was definitely taxed on the swim, so took a few seconds to regain my composure as well.
What would you do differently?:

Keep the body moving, body glide the shoes (again).
Bike
  • 55m 11s
  • 16.85 miles
  • 18.32 mile/hr
Comments:

Pretty much an awesome ride. Had to slow down a little bit for traffic which was waiting at a stop sign, but this probably affected every body equally. Found some speed in the flats by adjusting my position forward on the seat and holding my weight more with my core and upper body. Have to work on this form more
What would you do differently?:

This was the highlight of the race, can't think of much to improve, other than more time in the saddle. Gonna try moving my elbows close together in aero, as well.
Transition 2
  • 01m 27s
Comments:

Had to work to get bike under rack, should have just racked the handlebars. Putting on socks took some time as I got my breath, every thing else went smoothly.
What would you do differently?:

Racked bike by handle bars, kept the tempo up on my socks.
Run
  • 26m 36s
  • 3.11 miles
  • 08m 33s  min/mile
Comments:

Tons of aid stations on the run, which was awesome. Some had Heed, which was cool, sorta. I kind of learned my Heed lesson... it doesn't make a real good shower. Oh well. Otherwise, run was good, with a constant (slow) pace. Kind of settled into a zone in the middle with nobody around me, and was tempted to walk one of the hills, but didn't, just a little personal MoTo was all that was needed.
What would you do differently?:

Not dump heed on the head.
Post race
Warm down:

Walked around, drank a gatorade, checked up on Eddie to make sure she was doing alright, and then waited for her to finish - she had a good race as well, considering.

And then we headed up to Front Royal and tubed down the Shenandoah for a few hours with a couple Coronas and some good friends.

What limited your ability to perform faster:

1) Swimming
2) transitions
3) run pace

Event comments:

Special thanks to the FeXY water station crew... (They weren't the ones that handed me the Heed)


Profile Album


Last updated: 2009-02-26 12:00 AM
Swimming
00:22:27 | 750 meters | 02m 59s / 100meters
Age Group: 33/37
Overall: 258/307
Performance: Below average
Suit: none
Course: Triangle course through a lake.
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Medium
200M Perf. Bad Remainder: Below average
Breathing: Bad Drafting: Below average
Waves: Navigation: Good
Rounding: Average
T1
Time: 02:16
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
00:55:11 | 16.85 miles | 18.32 mile/hr
Age Group: 6/37
Overall: 63/307
Performance: Good
Wind: None
Course: Rolling Lollipop, with a couple solid hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:27
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Below average
Shoe and helmet removal Below average
Running
00:26:36 | 03.11 miles | 08m 33s  min/mile
Age Group: 14/37
Overall: 109/307
Performance: Average
Course: Hilly out and back, sunny to boot.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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: Average
Race evaluation [1-5] 4