Tag Archives: Kinetic Sprint

Kinetic Sprint 2011

Overall 1:20:32, 12th Overall, 2nd AG

I did this race last year and was able to take 6 minutes off that time which for a race this short is a huge improvement. Given the disappointment with the Rumpus race last month I am very happy and I think this race is a better indication of where my fitness is at and the improvements I’ve made.

PreRace

The lead up to the race went fine and traveling there was uneventful. I did have to deal with my bad case of poison ivy and infection, so I was coming off some antibiotics this week.

I got to the race site with plenty of time to spare and was able to take my time getting set up and get in the water for a good 10 minute warmup before the start of the race.

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Also, I used my brother’s wetsuit for this race which fits me much better then mine and I think made a big difference with the swim.

Swim (12:31, 5th AG, 47 Overall)

This swim was a triangular course with a beach start where everyone runs into the water at the horn.

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After the initial start everyone settled in and there wasn’t much contact at all. This time I did a much better job with my sighting and making sure my stroke didn’t sloppy. The swim was uneventful and 12 min later I was out of the water and ready to start the bike.

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T1 (1:51, 4 AG, 29 Overall)

Transition was a short run along the beach,

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and then a longer run along a path and up a little hill to all the bikes.

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Bike (46:20, 2nd AG, 14th Overall)

The bike course was 2 miles to get out of the park of and then a roughly 10 mile loop with some rolling hills down and around lake anna.

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Coming out of transition is a short hill which could make it difficult to get up to speed if you are in the wrong gear or tried to slip your feet into a shoes without enough speed. So I got up to speed and waited a while before slipping my feet into the shoes.

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It seems like I can never have a race without any technical issues. This time my Garmin decided to give me a message of “multiple HR monitors detected” and never started reading mine even when I was nowhere near anyone. Luckily my coach does my race plans as a combination of HR, watts, and effort level so I mainly focused on watts today.

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The first 5 miles of the ride was to get settled in at a moderately hard effort level and I was able to get 21 mph on 256 watts. The last 12 miles was at a hard effort level and I was trucking along at 23.8 mph on 270 watts.

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The bike felt like it went by in a flash. Being towards the front of the race the ride was a mix of passing people, riding by myself for a few miles, and then passing some more people.

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I’m also very happy about the weather holding off. The forecast was originally calling for rain and thunderstorms all day but thankfully it held off all morning and didn’t start until the afternoon.

T2 (0:46, 2nd AG, 11th Overall)

Another very quick T2. I went with the flying dismount coming into the transition area,

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And because the run was only 5k I decided to go sockless and save some time there. The only little fumble was I missed my shoe trying to put one foot in and had to reach down and adjust it, but overall it was very quick.

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Run (19:05, 3rd AG, 13th Overall)

The run was a loop with the first mile being uphill, an out and back section, and then downhill to the finish.

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Just like last race I am very happy with how my running is going. The hard work, and dropping the extra lbs has made a big difference. My race plan was basically broken into four parts, up the hill, to the turnaround, back, and then the downhill to the finish.

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The first part was to put in a solid effort going up the hill in the first mile and I was able to put in a 6:38 pace.

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Next was to ease off a bit and take advantage of the downhill to the turn around. I didn’t see anyone out of the course in the first mile but in this section I saw the leaders coming back from the turnaround and counted about 8 people in front of me but everyone was at least a minute up so I was unlikely to be catching anyone. I was able to run a 5:59 pace for this section.

The third part was to put in another hard effort going back uphill from the turnaround and I put in a 6:09 effort here, but I did get passed in this section. At the turnaround I saw two people about 15 seconds back. I knew that one of them was in my age group because I passed him in the last mile of the bike course and made it out of transition before him. I got passed just after the turnaround by the guy that wasn’t in my age group and he was running to fast to try and stay with.

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The last section was to go downhill to the finish as fast as comfortably possible. I just focused on keeping the guy that passed me in sight and making sure no one snuck up and caught me from behind and I managed a 5:44 pace here and just missed going sub 19 in a triathlon 5k.

Post Race

I managed to snag an age group podium and get an award. SetUp events usually does good awards but this was probably the best I’ve gotten so far.

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It was a bottle of lake Anna winery wine, a Setup Events water bottle, and an insulated bag which I think is intended for picnics.

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This was the last race before Eagleman so now it’s time to put in a solid month of training and getting ready for a solid race.

Kinetic Sprint Triathlon

Overall 1:26:04 (2nd AG, 19 AG)

Another great race at a great location. Lake Anna is a wonderful place to have a race, the lake is clean, the roads don’t have a lot of traffic, and the run course was good with some hills thrown in. I also got my first podium spot of the year and another top twenty overall finish.

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Swim 13:28 (10th AG, 56th Overall)

The swim was a beach start which I’ve only done once before and I really enjoyed it, I think it makes the start of the race less messy. When everyone is treading water for a deepwater start everyone bunches up and then when the race starts people go to a horizontal position and this can result in a lot of kicking. With the beach start everyone is running into the water before swimming so it thins out the crowd and results in fewer kicks to the face.

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I was expecting to swim 12-13 minutes and that’s what I did today which is nice given my disappointing swims from a couple of weeks ago. For this race I took a good line around the course and did a better job of staying in a pack to get a good draft and save some time. 

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T1 1:22 (1st AG, 4th Overall)

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I had a good transition and was able to get my wetsuit off quickly. Of the group I came out of the swim with I beat most of them onto the bike and never saw them again.

Bike 49:16 (2nd AG, 30th Overall)

The bike ride was not a good one for me, I was expecting to be 3 minutes quicker.The bike time includes a run through a gravel parking lot at the start and finish so that was a little bit of lost time but this much. Also, my Garmin didn’t pickup up the power meter so I had to ride on feel instead of having my numbers to look at. I checked it after the race and the powermeter picked up fine, so I’m not sure what the problem was.

The course starts with a short little hill out of transition and then three miles out of the main entrance to the park.

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The rest of the course forms a circle on rolling country roads. It was a little bit windy and I found myself getting blown around by a gust once or twice but it wasn’t anything to bad. I would imagine it could have been worse if you are really light. 

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I had a decent ride and it felt like I was pushing hard the whole time but this was a course that just doesn’t fit me that well. It has lots of little rolling hills which I have trouble keeping my momentum going and lose time. Compared to a course that is flatter like an Eagleman or Giant Acorn where my ability to put out a higher absolute wattage number is just as important as having a high watts per kg ratio, so the extra pounds I’m carrying around compared to others isn’t as big of a deal. Which is one of reasons why Eagleman is my “A” race again this year.

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T2 0:28 (3rd AG, 18th Overall)

Was quick one without much wasted time.

Run 21:32 (9th AG, 38th Overall)

I had a good run for me. The course starts with a run through the sidewalks running parallel to the beach.

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And then it goes up the same hill and follows the first mile of the bike course towards the park entrance.

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This running race was a pleasant change from the Rumpass in Bumpass a couple weeks ago where I got caught on the run and lost a podium spot. This time I caught up with someone in my age group at about the 1 1/2 mile mark and moved up a spot on the podium. After the turnaround point I made the decision to pass him and pickup the pace to see if he would stay with me or not. The pass worked and I put a gap between us  over the next half mile and I never had to worry about him again.

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The last mile was mostly downhill so I really picked up the pace and I was fairly certain I was in a podium spot so I really did not want to get caught in the last mile. I was running like someone was right behind me (note the little block of sub 6:00 per mile pace) and never peeked back to see if anyone actually was.

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Luckily nobody was and I ran it in for another solid race this spring.

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Post Race

After checking the results and seeing that I placed 2nd in the AG that meant I was sticking around to collect my award. They gave out a little plaque, which was nice; but I would have preferred the beer mugs they had a few weeks ago.

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So this is the end of racing this spring, I might do the Reston Lake swim at the end of May but now it’s time to buckle down and get another solid month of training in before Eagleman on June 13th.

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