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Age Group National Championship - Sprint Distance - Triathlon


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Milwaukee, Wisconsin
United States
USA Triathlon
70F / 21C
Sunny
Total Time = 1h 10m 18s
Overall Rank = 198/1100
Age Group = M50-54
Age Group Rank = 16/82
Pre-race routine:

Up early to get to parking/transition by 5:45am. Much smaller crowd for the sprint so easier to get around. Got transition set up and took extra stuff to the car. Plenty of time to get ready for 8:05 wave start
Event warmup:

Having raced the olympic the day before this was more of an effort to get things moving than to "warm up". Felt pretty goods other than my quads felt tight and heavy. Did a warm up run and a good bit of dynamic stretching to try to find my legs. Swim warm up once in the water
Swim
  • 13m 49s
  • 820 yards
  • 01m 41s / 100 yards
Comments:

Time was way off what I was hoping for. Felt like I gave a solid effort throughout and other than getting a little off course I thought I would have a good split. I gave up 2+ minutes to the average swim time for the top 10 guys in the AG. That's alot to make up heading into T1
What would you do differently?:

Go harder? Swim straighter? Be a better swimmer? All 3 of those things are on the to do list heading into next year. Need improvement here if I am going to sneak into the AG top 10 someday.
Transition 1
  • 02m 12s
Comments:

No problems other than having trouble getting my helmet buckled. Felt like forever but likely only a few seconds....still its time lost!
What would you do differently?:

Someday have a perfect transition where all goes well.
Bike
  • 32m 40s
  • 12.4 miles
  • 22.87 mile/hr
Comments:

Really felt the Saturday race in my legs when I got on the bike. Quads were tight and no pop in the legs. Power was decent through the first half of the bike and then dropped off. NP was in the 244 range....just about where I was in the olympic race.
What would you do differently?:

Not race the day before :).
Transition 2
  • 01m 13s
Comments:

Pretty good other than running 10 feet past my spot in transition
What would you do differently?:

Nothing really. Decent but not perfect......transition practice.
Run
  • 20m 20s
  • 3.11 miles
  • 06m 32s  min/mile
Comments:

Really did not know what to expect. Was not sure how the legs would hold up. First 2 miles were around 6:38 pace. Pushed hard over the last mile as I was hoping I could break 20 for the 5k. It was not to be but overall I was pleased with the run.
What would you do differently?:

This was a good run with the tired legs. Felt that I was strong mentally (not always the case) to keep with the pace and sustain it through the finish.
Post race
Warm down:

Did some easy stretching, got something to drink and watched the finish line for a bit. Went to the car and changed so I would be ready to hit the road once transition opened.

What limited your ability to perform faster:

Racing the olympic the day before certainly cost me some time but it was a great experience to do back to back races. Went into the sprint with no specific expectations other than to go as hard as I could. Some really fast guys out there.....motivating.

Event comments:

With my 16th place AG finish I earned a spot with Team USA for the World Championships in Edmonton in 2014...so that's exciting. I know there are minutes to shave from my performance in the race. Will go back next year and likely race just the Sprint to see if I can qualify for the 2015 WC in Chicago. It will be a strong field as lots of athletes will want the Chicago spots. Still plenty of work to do but overall a successful weekend.


Profile Album


Last updated: 2013-07-07 12:00 AM
Swimming
00:13:49 | 820 yards | 01m 41s / 100yards
Age Group: 25/82
Overall: 378/1100
Performance: Below average
Suit: ROKA sleeveless
Course: Out toward bridge. Under bridge then around buoys and back. Exit to the left. Much less contace than during the olympic race.
Start type: Deep Water Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Rounding: Average
T1
Time: 02:12
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
00:32:40 | 12.4 miles | 22.87 mile/hr
Age Group: 12/82
Overall: 140/1100
Performance: Average
Wind: Little
Course: First 8-9 miles same as the olympic course. However the sprint had probably 80-90% of the elevation gain of the olympic course since it included all 3 climbs. Roads not too bad. Some rough areas near transition and over the bridge but mostly OK.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:13
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Below average
Shoe and helmet removal Good
Running
00:20:20 | 03.11 miles | 06m 32s  min/mile
Age Group: 16/82
Overall: 198/1100
Performance: Good
Course: Out on the sidewalk along the Lake. Same out and back as the olympic beginning about a half mile in. Final mile heading back toward transition next to first part of bike course
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

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2013-08-16 1:46 PM

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Master
2813
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South Alabama
Subject: Age Group National Championship - Sprint Distance


2013-08-16 1:52 PM
in reply to: #4831185

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Veteran
2140
200010025
Austin, Texas
Subject: RE: Age Group National Championship - Sprint Distance

1) No such thing as a perfect transition

2) Racing the day before takes the starch out of the legs

3) Laying down a run like that after racing the day prior is pure AWESOME  Laughing

 

Congrats on a well run race and earning a spot in the WCs!  Very cool (hey, does that mean you get the cool USA kit?).

Matt

2013-08-16 2:30 PM
in reply to: mcmanusclan5

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Champion
10329
5000500010010010025
Austin, Texas
Bronze member
Subject: RE: Age Group National Championship - Sprint Distance

Nicely done after racing the Olympic the day before, and to top it off with a spot on the US team? 

CONGRATS!!!  That's a whole lot of awesome!!! 

2013-08-17 9:22 PM
in reply to: #4831185

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Champion
7507
50002000500
Columbia, South Carolina
Subject: RE: Age Group National Championship - Sprint Distance
Way to go Randy! Racing on the US team was WAY more fun than I thought it would be. You should definitely give it a go some time.
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