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Riverwood Golf and Athletic Club Triathlon - TriathlonSprint


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Clayton, North Carolina
United States
Set Up Events
60F / 16C
Sunny
Total Time = 1h 30m 55s
Overall Rank = 56/70
Age Group = M 35-39
Age Group Rank = 9/10
Pre-race routine:

Woke about 5:20 kid of easily. Cooked Turkey, egg, and cheese sandwich at home. Had my usual Coke. Decided to drive seperate so I could just put the bike in the back without using a rack. Arrived about 6:45 and got setup easily. I went in search of electrical tape and got lucky.

I forgot to start my Garmin or even pull it out of my bag. I also forgot to take a gel 15:00 before the start.
Event warmup:

I did ride out to the front of the neighborhood to get a feel for the tight turns to start and get in the right gear. Also swam 150 yards. Tried a hot shower just before my start, but it just left me wet and cooling off fast waiting in line.
Swim
  • 07m 5s
  • 300 yards
  • 02m 22s / 100 yards
Comments:

One of my better swims. The practice going under lane lines helped a lot. Had a no show in front of me and a break behind me leaving me lots of room to swim.

This includes a longish barefoot run to the timing mat into transition.
What would you do differently?:

Nothing during the swim. Remember gel and stay warm ahead of time.
Transition 1
  • 01m 39s
Comments:

Decided to turn the Garmin on and see if it could find the satellites before I was ready to go. Even with the extra fumbling, it wasn't. Hesitated a second and shoved it in my jersey pocket.
What would you do differently?:

Turn on the Garmin before the race. Get the bike mount figured out and attached. Focus on getting through smoothly and quickly during the race and practice transitions ahead of time.
Bike
  • 50m 8s
  • 14 miles
  • 16.76 mile/hr
Comments:

I think I did a fairly good ride, staying aero and puttingin a solid effort, but I just didn't have the speed I thought I should. Early in the ride I checked my Garmin and found it was working. Realized I hadn't take a gel so I had to rework the plan. Never caught Jessianne on the bike. Discovered later she was a little faster than expected and I was slower.
What would you do differently?:

Train more. Execute my plan better.
Transition 2
  • 00m 43s
Comments:

Better than I realized. Sat, helmet off, shoes off, shoes, on, grab belt and flask, and go. I didn't worry about the Garmin until I was off and running.
What would you do differently?:

Nothing, although I may have to give up the flask with this jersey.
Run
  • 31m 21s
  • 3.11 miles
  • 10m 05s  min/mile
Comments:

Early on the flask fell out of my pocket and I had to go back for it. Took a gel trying to make up for the blown plan. Glad I did, because I still had 30 minutes left. Saw Jessianne a little over a mile in, but didn't make the pass until shortly before the turn around.

Walked near the end. I let my tired legs and a watch showing 5K already conspire to convince me to walk. I had already walked a short steep hill and a longer hill.
What would you do differently?:

I may need to reconsider carrying a flask with this tri top. Keep pushing.
Post race
What limited your ability to perform faster:

Lack of consistent training. Forgetting things.

Event comments:

This race is great, especially early in the season. I don't understand why it is getting smaller each year. I've done it with 500 and with 115, 250-300 is probably ideal.




Last updated: 2013-04-29 12:00 AM
Swimming
00:07:05 | 300 yards | 02m 22s / 100yards
Age Group: 9/10
Overall: 60/70
Performance: Good
Suit:
Course: Pool
Start type: Inside Pool Plus: Time Trial
Water temp: 84F / 29C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Navigation:
Rounding: Good
T1
Time: 01:39
Performance: Bad
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:50:08 | 14 miles | 16.76 mile/hr
Age Group: 6/10
Overall: 52/70
Performance: Average
Wind: Little
Course: Rolling rural roads. A lot of it newly paved.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 00:43
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:31:21 | 03.11 miles | 10m 05s  min/mile
Age Group: 8/10
Overall: 50/70
Performance: Below average
The course was long this year.
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5]
Physical exertion [1-5] 3
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

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2013-04-29 12:48 PM

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Master
1240
100010010025
Knightdale/Raleigh
Subject: Riverwood Golf and Athletic Club Triathlon


2013-04-30 2:33 PM
in reply to: #4719246

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Expert
1342
100010010010025
Apex, NC
Subject: RE: Riverwood Golf and Athletic Club Triathlon

Great job Mark!  I would have liked to race it again this year, but my schedule's been wonky, and with Beaverdam in the mix, couldn't get it all done.  Looks like you had a solid race, look at those transition times!  Your run is improving by leaps and bounds, that is good to see.  The bike is tricky on that course, and you held good speed there. 

Happy Training!  What's the rest of the season look like for you?

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