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Blue Lake Olympic Triathlon - Triathlon


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Fairview, Oregon
United States
AA Sports
65F / 18C
Overcast
Total Time = 2h 28m 13s
Overall Rank = 85/334
Age Group = 45-49
Age Group Rank = 8/37
Pre-race routine:

b-fast was whole wheat bagel with PB, banana, electrolytes enroute
Event warmup:

5 min jog to w/u
Swim
  • 30m 25s
  • 1500 meters
  • 02m 02s / 100 meters
Comments:

this was the very first Oly swim - so finishing it feeling solid was most important - made mistake of being in front of pack at start and got run over and tossed in the washing machine until the first buoy

What would you do differently?:

start out in back of pack or more to the side - really just need more time in the water to build technique in the swim
should have done some w/u swim
felt strangely calm before the gun, do think that as was first time and never done this swim, goal was not speed
Transition 1
  • 03m
Comments:

actually felt really good getting out of suit this time - hung up on rt foot a bit but with peeling off ankle with hands was okay
race chip timer messed up and didn't get precise swim and T1 times, but my HRM recorded swim as 30:47 so think the official time is accurate (going by HRM time only adds 1 second to the swim split) - comparing official sport times, T2 and HRM times, my T1 time was actually 3:00 exactly
Bike
  • 1h 07m 25s
  • 24 miles
  • 21.36 mile/hr
Comments:

solid bike - first one in DA4 - picked up the speed on way back after 205 underpass @ mile 15, avg speed for rest of bike around 22 mph - had some issues with 2 other cyclists in front regarding potential drafts, couldn't push past but they were around same speed
neck was sore due to lack of time in aero, right shoulder a bit stuff but overall felt comfortable on the ride, tried to push cadence in higher gear
What would you do differently?:

try to push pace in middle section of the race, this is where I slowed down the most
Transition 2
  • 01m 39s
Comments:

left calf cramped hard when getting out of shoe, felt that a bit through the run but was able to fight it off
What would you do differently?:

try to strecth calves before un-shoeing to prevent cramps
Run
  • 45m 43s
  • 10 kms
  • 04m 34s  min/km
Comments:

Official split time 7:21 min/mi
run felt great - felt focused and solid through the entire course, had enough at the end of a kick in the last 100 yards for a strong finish - took gel around mile 2
manual split times: mile 1 - 7:20, mile 2 - 7:18, mile 3-4 (avg) - 7:23, mile 5 - 7:41, mile 6 - 7:12
felt the remnants of cramps in left calf, also felt it in 2nd half of run in right quads
What would you do differently?:

slowed down at one aid station to drink, maybe try to run through that better, but overall felt this was my absolute best MS run I've yet done
Post race
Warm down:

walk around, hydrate

What limited your ability to perform faster:

swimming still weakest point and work in progress, but biggest limitation was that this was the fiirst Oly Tri so didn't know what to expect - length of swim was a big unknown, also first race on new bike

Event comments:

quads felt sore, particularlly top right of left knee muscles, left calf sore from cramping at race




Last updated: 2014-05-07 12:00 AM
Swimming
00:30:25 | 1500 meters | 02m 02s / 100meters
Age Group: 17/37
Overall: 163/334
Performance: Average
avg HR 151 - looking at HR graph held around here the entire swim
Suit: full suit
Course: triangular - buoys always to left except at exit
Start type: Wade Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:07:25 | 24 miles | 21.36 mile/hr
Age Group: 7/37
Overall: 69/334
Performance: Good
HR avg 162, max 181 quads sore at first, but got comfortable
Wind: Little
Course: falt and fast
Road: Smooth Dry Cadence: 75
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 01:39
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
00:45:43 | 10 kms | 04m 34s  min/km
Age Group: 6/37
Overall: 90/334
Performance: Good
avg HR 170, went from zone 4 to zone 5 after mile 1 - steady increase in HR all the way to the finish in contrast to 1/2 M this time the autolap splits were too soon, always came a few seconds before the actual mile marker
Course: flat and fast
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: Good
Race evaluation [1-5] 5

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