Mack Cycle Key Biscayne Triathlon Trilogy #3 - TriathlonSprint


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Key Biscayne, Florida
United States
MultiRace
81F / 27C
Sunny
 		Total Time = 57m 7s
Overall Rank = 76/629
Age Group = 30-34
Age Group Rank = 10/59
Pre-race routine:

Morning protein shake, energy bar en route to race and coconut water. Get there early to get a good spot (even though my transition rack was THE furthest from the bike exit.
Event warmup:

Stretching stretching stretching and a 300 yard swim.
Swim
  • 06m 31s
  • 437 yards
  • 01m 29s / 100 yards
Comments:

One of my better swims. I was in the lead for the first 200 yards or so. Navigation went well going out. Rounding the buoy was okay and navigation was average to the next buoy. Heading back I started wavering a little bit but still managed to make 3rd in the AG.
What would you do differently?:

Keep working on navigation.
Transition 1
  • 01m 11s
Comments:

Getting better but still need to move a little faster.
Bike
  • 24m 32s
  • 8 miles
  • 19.57 mile/hr
Comments:

Nice 4" puddle leaving transition (shaking head). I know its nothing the event organizers can plan for (or do anything about)...comes with the territory.

Windy. I hate how the first bridge climb is great with the wind carrying you, then you head down nice and fast but have to stop to turn around without allowing that great momentum to carry you. Heading back up the bridge was terrible (for me).
What would you do differently?:

Ride ride ride. I need to get out there Thursday evenings for hill workouts with the Barracudas.
Transition 2
  • 01m 16s
What would you do differently?:

I should definitely be at sub-one minute on T2...no excuses.
Run
  • 23m 37s
  • 3.25 miles
  • 07m 16s  min/mile
Comments:

Was a little winded during the run. Having been on vacation the week prior to the week going into Trilogy 3 didn't help so my body was a little tired.
What would you do differently?:

More running - group, training, speed intervals.
Post race
Warm down:

Water, bananas, oranges...replenishment. No sitting - walk around.


Profile Album


Last updated: 2009-06-09 12:00 AM
Swimming
00:06:31 | 437 yards | 01m 29s / 100yards
Age Group: 3/59
Overall: 39/629
Performance: Good
Suit: tri-shorts
Course: Straight out, 90' left for about 100 yards, then back in.
Start type: Run Plus: Waves
Water temp: 79F / 26C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:11
Performance: Below average
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:24:32 | 08 miles | 19.57 mile/hr
Age Group: 22/59
Overall: 160/629
Performance: Below average
Wind: Some
Course: Same as Trilogy 2.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 01:16
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:23:37 | 03.25 miles | 07m 16s  min/mile
Age Group: 11/59
Overall: 70/629
Performance: Below average
Course: Same as Trilogy 2.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? Ok
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] 3