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Clackamas Cove Triathlon - Triathlon


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Oregon City, Oregon
US
Precipitation
Total Time = 1h 16m 52s
Overall Rank = 13/141
Age Group = 40-49
Age Group Rank = 3/14
Pre-race routine:

banana and pb toast first thing - 20 oz GU Brew enroute
Event warmup:

10 min jog, stretches and joint rotations in wetsuit
Swim
  • 13m 44s
  • 900 yards
  • 01m 32s / 100 yards
Comments:

good swim - not as tight on the sighting since didn't do as much with no buoys - kept getting some mouthfuls of water on right side for first half of cove swim, also got a big rush of cold river current when got to the spillway
What would you do differently?:

bit more focus
Transition 1
  • 01m 33s
Comments:

did the Andy Potts trick with cap & goggles which worked well - still got suit hung up on ankles
What would you do differently?:

need to practice on the dis-suiting a lot more
Bike
  • 36m 33s
  • 12 miles
  • 19.70 mile/hr
Comments:

really run ride, felt pretty good on the descents
felt good but didn't push like should have
What would you do differently?:

need to push harder in same gear or change to a higher gear
Transition 2
  • 01m 8s
Comments:

good ride into T2, lots of tight turns, got off bike well and racked it, good getting into shoes
Run
  • 23m 57s
  • 5 kms
  • 04m 47s  min/km
Comments:

need a strategy for stairs - too shallow for single hops, two hard to do double hops entire way
had some slight cramping in right calf for first mile of run, some side stiches on last mile
What would you do differently?:

push harder - push on the cadence more. Think with a slight push on the cadence closer to 90 or higher can make a nicer run.
Post race
Warm down:

walking around, lots of fluids, calf massages, choc milk

What limited your ability to perform faster:

I think the bike/run paces were mental - didn't feel that push to the edge like at Blue Lake couple weeks ago
pacing is a different experience with the swim instead of two runs, need to learn how far I can push the bike pace and still have a good run

Event comments:

This was the innagural race but it was a lot of fun - placed 3rd in my age group of 40/49 (2nd from 40-44) which was a big surprise. No post race protein drinks and the food compared to AA races was mediocre, but that didn't really make a difference in the experience. Best part was the racks were tall so for the first time I could rack my back on the front of the seat. Overall a really fun race and will look forward to it next year!




Last updated: 2013-06-02 12:00 AM
Swimming
00:13:44 | 900 yards | 01m 32s / 100yards
Age Group: 5/14
Overall: 38/141
Performance: Good
avg HR 150
Suit: full suit
Course: no buoys - straight across the cove into the spillway, then left into the Clackams River to the boat ramp, cove portion about 450 yards some current in the river, shallow but swimmable in the spillway
Start type: Wade Plus: Waves
Water temp: 61F / 16C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 01:33
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:36:33 | 12 miles | 19.70 mile/hr
Age Group: 3/14
Overall: 7/141
Performance: Average
avg HR 166 reached turnaround point at 18:35
Wind: None
Course: rolling hills - a biggish hill near the turnaround course some cars on the road which slowed me down
Road: Smooth Wet Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:08
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:23:57 | 05 kms | 04m 47s  min/km
Age Group: 5/14
Overall: 21/141
Performance: Average
avg HR 173 no mile markerts on course avg cadence 88 excluding stairs (1:20 for .1 miles) avg pace was 7:32 on run, final pace around 7:43, did actually push the pace below 7:00 split in last .1 mile on course
Course: mostly flat except a brutal stair climb at mid-point that trashed the pace also stopped a moment at stair top aid station
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
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? Yes
Post race activities: Average
Race evaluation [1-5] 4

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