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Warhawk Triathlon - Triathlon


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Monroe, Louisiana
United States
60F / 16C
Overcast
Total Time = 57m 59s
Overall Rank = 11/172
Age Group = 25-29
Age Group Rank = 2/13
Pre-race routine:

Finally race season is here! My objectives were simple: Find out how my training is progressing, what my weak points are, and how I stack up against a local rival.

There are a few guys in my local area that are lightning fast runners (the one that I raced here is a 3:05 marathoner), and I had been working on my run a lot in the offseason to try to offset their advantage.

It was time to see how well I've progressed.
Event warmup:

I rode for about 10 minutes to make sure the bike was ready and swam 200m before I got ready for the start. Not a really big warmup, but for the first race of the year I didn't want to burn a lot of energy getting ready.
Swim
  • 06m 37s
  • 400 meters
  • 01m 39s / 100 meters
Comments:

As soon as I got moving, my right goggle started filling up. After swimming two lengths, I decided to stop for a second to empty it and make sure it was set. I've swam faster than this in training, but I wanted to make sure I wasn't killing myself before the bike.
What would you do differently?:

Even though the pace was moderate (1:30/100yds), I felt an almost out of control feeling. My breathing was more rapid. Maybe it was partially race nerves, but I think that I may should have warmed up more too.
Transition 1
  • 00m 48s
Comments:

A little slow getting going on the bike, but other than that, it was solid. Fastest T1 in my age group, so I'll take it.
What would you do differently?:

Practice getting into my shoes more while on the bike
Bike
  • 29m 25s
  • 11.2 miles
  • 22.84 mile/hr
Comments:

This race did a great job at pointing out a glaring weakness: I suck at cornering. I had to drop my speed dramatically to make it through most of the turns:

http://www.strava.com/activities/120942653/analysis

Anytime I wasn't facing a turn, I was heading well into the 24mph range. Fortunately, this isn't a fitness issue as much as a skill issue. I just need to practice.
What would you do differently?:

Practice cornering more. My next race has a bit of turning as well, and I need to be ready. I probably could have pushed the bike harder, but the turns slowed down my attempts to hammer.
Transition 2
  • 00m 55s
Comments:

I had the 5th fastest T2 in my age group and was very average compared to the upper end of the field. I need to work on this some more evidently, as it appears I was giving the competition ~10-15 seconds here.
What would you do differently?:

Practice!
Run
  • 20m 13s
  • 3 miles
  • 06m 44s  min/mile
Comments:

The moment I've been training for! I knew that this is where my rival would start getting time back, so I needed to minimize the damage.

I headed out with a mindset of getting to pace quickly. My first mile was 6:35, which was where I was content for this race. My next two miles slowed slightly at 6:41 and 6:44. There's definitely a difference between running an open 5k and running one off the bike.

This did however beat all of my run times from last year, including one of my sprints of the same distance, so progress is progress.

http://www.strava.com/activities/120943363/overview
What would you do differently?:

I could have pushed harder in retrospect, but I need to learn how to let myself hurt more. I only lost 58 seconds in my age group here, and I outran the guy who won my age group.
Post race
Warm down:

I warmed down by eating Papa John's and waited for awards. It felt good to accomplish all the objectives I had for the race. The guy that won my age group swam the 400M in 5:17, which is crazy! He also outbiked me by a minute, which is probably more from better cornering skill than better engine.

What I found interesting is that my run was actually the strongest point of my race. In a less technical bike course, my bike would probably be a bit higher my run, but they're close, which is a good place to be.

My swim seems to be the lowest hanging fruit in terms of overall time. Good thing I'm in all those swim challenges.

What limited your ability to perform faster:

Swim speed in general, cornering skills on the bike, and lack of courage on the run.

Despite these weaknesses, I am happy with my race. I'm definitely a lot better off than I was last year at this time.




Last updated: 2014-03-14 12:00 AM
Swimming
00:06:37 | 400 meters | 01m 39s / 100meters
Age Group: 3/13
Overall: 17/172
Performance: Good
Suit:
Course: 400m serpentine pool swim
Start type: Dive Plus: Time Trial
Water temp: 80F / 27C Current:
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:47.6
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:29:25 | 11.2 miles | 22.84 mile/hr
Age Group: 2/13
Overall: 13/172
Performance: Average
Wind:
Course: Out and back through a neighborhood area. Lots of turns.
Road:   Cadence: 92
Turns: Average Cornering: Below average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:55
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:20:13 | 03 miles | 06m 44s  min/mile
Age Group: 2/13
Overall: 12/172
Performance: Good
Course: Flat run around the ULM campus
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too easy
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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2014-03-18 9:08 AM

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Subject: Warhawk Triathlon


2014-03-18 10:43 AM
in reply to: #4967167

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Subject: RE: Warhawk Triathlon

Excellent race Matt. 

You're totally taking inventory, assessing, comparing and figuring out what to do next--so pro :)

Isn't it nice to see all that hard work on the run paying off?  Super speedy.  Cornering and turning on the bike really is a skill.  I'm sure you'll get that dialed in quickly.

Super solid start to the season. Well done!

2014-03-20 5:12 PM
in reply to: switch

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Subject: RE: Warhawk Triathlon
Great race!
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