atc endurance cooperstown sprint

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atc endurance cooperstown sprint - Triathlon


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Cooperstown, New York
United States
61F / 16C
Sunny
 		Total Time = 1h 52m 52s
Overall Rank = 76/141
Age Group = 50-55
Age Group Rank = 9/12
Pre-race routine:

Up at 5am, ate a PBJ/glass of milk. Got to race at 6am and set up transition. Was the first to set up so I had my pick of places. I picked the end near the bike out.
Event warmup:

Walked 1/2 mile, swam for 10 minutes.
Swim
  • 16m 40s
  • 800 meters
  • 02m 05s / 100 meters
Comments:

This is the best I've felt in OWS. I have struggled with pacing and did an ok job of it here.
What would you do differently?:

Need more work on pacing so I don't need to do the breast stroke at all!
Transition 1
  • 01m 59s
Comments:

I was very out of breath coming out of the swim. So T1 was slow. Gel/drinking while in T1 might need to wait until on the bike.
What would you do differently?:

Need to bike/run without socks so I can eliminate the time it takes putting them on. Move quicker!
Bike
  • 1h 06m 41s
  • 18 miles
  • 16.20 mile/hr
Comments:

For some reason my legs were smoked after the swim. The first 3 miles on the bike I wasn't sure I'd make it. But I bounced back. The second loop must have been 5-10 minutes faster then the first.
What would you do differently?:

Bike felt good after the first 3 miles. Not sure what I'd change.
Transition 2
  • 00m 51s
Comments:

My worst part of the race was T2! I had trouble racking my bike in the "V" shaped plastic racks. So bad that I knocked over the bike next to me and thought it would knock the whole row over. Luckily it didn't. Otherwise a good transition.
What would you do differently?:

Relax, take time racking bike.
Run
  • 26m 41s
  • 3 miles
  • 08m 53s  min/mile
Comments:

After 100 yards of running I wished I was back on the bike!! Tough run, course has 1 short but steep hill you run twice.
What would you do differently?:

More brick workouts! Need more work on running after biking.
Post race
Warm down:

Walking

What limited your ability to perform faster:

Old bike, long transitions, need more training.

Event comments:

Well organized race. Course marked very well. Lots of volunteers.




Last updated: 2016-06-05 12:00 AM
Swimming
00:16:40 | 800 meters | 02m 05s / 100meters
Age Group: 0/12
Overall: 0/141
Performance: Good
Avg. HR 159, Max HR 179
Suit: Full wetsuit
Course: Out and back in rectangular shape
Start type: Wade Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Average
Rounding: Average
T1
Time: 01:59
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:06:41 | 18 miles | 16.20 mile/hr
Age Group: 0/12
Overall: 0/141
Performance: Average
Avg HR 158, Max HR 169. Avg cadence 84, Max cadence 109
Wind: Little
Course: Double loop
Road: Smooth Dry Cadence: 84
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:51
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Bad
Shoe and helmet removal Good
Running
00:26:41 | 03 miles | 08m 53s  min/mile
Age Group: 0/12
Overall: 0/141
Performance: Average
Avg HR 163, Max HR 170
Course: Two loop course
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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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