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3rd Annual Ellington Sprint Triathlon - TriathlonSprint


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Ellington, Connecticut
United States
78F / 26C
Sunny
Total Time = 1h 11m 12s
Overall Rank = 16/187
Age Group = 40-49
Age Group Rank = 8/42
Pre-race routine:

Showed up about an hour before. Got timing chip and set up. After talking to guys around me, decided to use a wet suit, although I had not planned to.
Event warmup:

Ran to the car and back to get the wetsuit. Also swam a bit. Drank a G1 15 mins prior. Ate half a powerbar 30 mins before.
Swim
  • 04m 57s
  • 402 meters
  • 01m 14s / 100 meters
Comments:

Didn't feel as good as Wednesday (Griskus), but felt OK. Started on the outside and moved to inside around bouy. Lost course after going around bouy but recovered.
What would you do differently?:

Sight better.
Transition 1
  • 01m 1s
Comments:

Best transition yet. Suit got stuck on the timing chip. Did a good job mounting the bike and getting into the shoes- best yet.

Good to see that I improved over lat year's 2:30+ effort.
What would you do differently?:

Figure out how to get out of the suit faster.
Bike
  • 35m 46s
  • 12 miles
  • 20.13 mile/hr
Comments:

Pretty good bike. Passed a lot of riders. Legs felt fatigued though. Worked to keep my heart rate from getting too high. Did a good job of staying in control. Took Minor Hill aggressively - got into a low gear and pushed through. Even passed another racer. Heart rate hit 180 bpm.

Drank alot. Felt stomach sloshing around at start of run. Maybe drank too much?
What would you do differently?:

Don't race the Weds before. I don't think I fully recovered. Definitely didn't feel as good as Weds night.
Transition 2
  • 01m 8s
Comments:

Got out of shoes way too early. Saw police car lights and thought I was coming up to the transition, but it was the final turn. Had to ride the turn and a pretty good uphill outside the shoes. Worked out OK, but wasn't optimal situation. Got running shoes on well and started run.

Had to spend time getting dirt off my feet before the shoes, but I'm glad I did.
What would you do differently?:

Get out of bike shoes at the right time.
Run
  • 28m 20s
  • 3.4 miles
  • 08m 20s  min/mile
Comments:

Legs felt very tired coming off the bike, but got into a good pace and just slogged through. Hard sprint at the end after someone tried to pass me at the finish.
What would you do differently?:

More running base - got to get faster!
Post race
Warm down:

Dip in the lake to cool off. Water, gatorade, bagel, banana

What limited your ability to perform faster:

Running base. Running a tri on the prior Weds night.

Event comments:

Really well organized race. Very easy going crowd. People were very talkative and supported each other. I really like this race.

I was also happy to do it with my kids. This is the second year we've done it together and I hope it becomes an annual tradition.




Last updated: 2011-04-24 12:00 AM
Swimming
00:04:57 | 402 meters | 01m 14s / 100meters
Age Group: 6/42
Overall: 19/187
Performance: Average
Suit: Xterra Volt
Course: half-moon
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 01:01
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:35:46 | 12 miles | 20.13 mile/hr
Age Group: 6/42
Overall: 16/187
Performance: Average
Wind: None
Course: Rolling hills with a few steep sections. One hill (Minor road) was an 18 degree incline.
Road: Rough Dry Cadence: 83
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Too much
T2
Time: 01:08
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:28:20 | 03.4 miles | 08m 20s  min/mile
Age Group: 13/42
Overall: 41/187
Performance: Average
Course: Circle around lake. Mile 3 has a long hill followed by running down 18 degree decline.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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? No
Post race activities: Average
Race evaluation [1-5] 4

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2011-07-20 6:54 PM

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