Escape The Cape Triathlon - Sprint Course - Triathlon


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Lower Township, New Jersey
United States
DelMoSports
82F / 28C
Sunny
Total Time = 1h 09m 41s
Overall Rank = 38/497
Age Group = 50-54
Age Group Rank = 3/20
Pre-race routine:

quick coffee, bagel and had to get on the shuttle bus by 6:30am
Event warmup:

None - I knew this would be a problem. Because we had to get on the ferry there really was no place for warm up or to get in the water ahead of time.
Swim
  • 11m 5s
  • 616 yards
  • 01m 48s / 100 yards
Comments:

Start was a jump off the Cape May Ferry - about 12 ft high off the car deck. It was very organized and no one got jumped on. Swim was still a struggle even with more swimming the last few months. There was a chop hitting the right side, Never got into a solid rhythm but focused on finishing it and staying on course,
What would you do differently?:

Just need more ocean swim practice - the pool is not enough
Transition 1
  • 04m 4s
Comments:

Long way to transition from the beach - quarter mile run in the sand to get to transition. No big issues in transition.
Bike
  • 28m 42s
  • 10 miles
  • 21.08 mile/hr
Comments:

really liked the bike. I knew this was where I could pick up some time and was consistently over 24 mph on the flat out - slightly deceiving at the end - it looked like you were done but really there was about a mile straight into the wind
What would you do differently?:

not much - don't slack at the end - push until the dismount
Transition 2
  • 01m 11s
Comments:

just had an issue getting the bike shoes off, thought I was fine but a little slow in T2
Run
  • 24m 36s
  • 5 kms
  • 04m 53s  min/km
Comments:

Forgot the Garmin so did not have a good fix on pace. The run was tough through the sand and it was hot by this point. Tried to push through - even though I was 2 minutes slower than the run 2 weeks ago, still came in 1st in run in AG.
What would you do differently?:

never practiced running on the beach - it might have helped.
Post race
Warm down:

cooled off - it was hot at the end and found friends and family and got some food

What limited your ability to perform faster:

Ocean swim - if I could get more comfortable on the swim I could improve overall times

Event comments:

This was the 1st Escape the Cape in NJ and Delmonte Sports did an excellent job. It was a huge undertaking to get this organized and get 1,000 racers to jump safely of the ferry and swim in. Really a first class event, great atmosphere and these guys reality care about everyone having a great experience. Got my second podium (3rd) in the last two races which was fun. Would highly recommend this race.


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Last updated: 2013-06-02 12:00 AM
Swimming
00:11:05 | 616 yards | 01m 48s / 100yards
Age Group: 12/20
Overall: 0/497
Performance: Average
Suit:
Course: straight to shore
Start type: Dive Plus:
Water temp: 65F / 18C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 04:04
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
00:28:42 | 10 miles | 21.08 mile/hr
Age Group: 2/20
Overall: 0/497
Performance: Good
Wind: Some
Course: flat and fast rural roads, a nice ten mile loop, only one small hill
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks:
T2
Time: 01:11
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:24:36 | 05 kms | 04m 53s  min/km
Age Group: 1/20
Overall: 0/497
Performance: Good
Course: 1/2 mile on the beach out with soft sand and the same 1/2 mile back- after that a flat road along the beach. I knew there would be no PR on the run with this course
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5