South West Rocks Tri

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South West Rocks Tri - TriathlonSprint


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South West Rocks, NSW
Australia
Coastline Crediti Union - TA
23C / 73F
Overcast
 		Total Time = 1h 19m 11s
Overall Rank = 54/365
Age Group = 30-34
Age Group Rank = 8/27
Pre-race routine:

1st tri outside a club format
Good training prior
up 5.15am
small bowl of cereal plus banana
registered at 6.45 - racked bike
walked around with Amber (wife) to check out course
Event warmup:

not much of a warm up etc
Swim
  • 08m 47s
  • 500 meters
  • 01m 46s / 100 meters
Comments:

will get better with experience
time was OK
Transition 1
  • 00m
Comments:

not a bad transition
small mouth full of water
shoes were clipped in
What would you do differently?:

will get slicker with experience
Bike
  • 44m 18s
  • 26 kms
  • 35.21 km/hr
Comments:

thought I was doing better than that.

What would you do differently?:

Bigger chain ring
Transition 2
  • 00m
Comments:

bad transition
tounge of shoe got pushed down
ran back up the bike transition rather than out the other end
probably lost over a minute all up
What would you do differently?:

better prep with shoes
know the run exit...idiot
Run
  • 26m 6s
  • 6 kms
  • 04m 21s  min/km
Comments:

felt comfortable. Ran well
drank at about the 2.5km drink station and got a stitch instantly, took about 500m to get rid of it (lost a little time)
What would you do differently?:

practice hydration in training
Post race
Warm down:

few stretches
fluid intake
walk and chat

What limited your ability to perform faster:

transitions were below average
bike could have been better even though I felt like I was OK

Event comments:

Great entry into outside club racing
Will definetly be doing it again next year
Hopefully with a sub 70min





Last updated: 2005-03-07 12:00 AM
Swimming
00:08:47 | 500 meters | 01m 46s / 100meters
Age Group: 0/27
Overall: 92/365
Performance: Average
Suit: nil
Course: fairly short 1st wave start - really hard (have really only done handicap starts) quite nervous
Start type: Run Plus: Waves
Water temp: 23C / 73F Current: Medium
200M Perf. Below average Remainder: Average
Breathing: Below average Drafting: Bad
Waves: Below average Navigation: Average
Rounding: Average
T1
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:44:18 | 26 kms | 35.21 km/hr
Age Group: 0/27
Overall: 88/365
Performance: Average
Wind: Some
Course: nice course good hill at about 9.5km's
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Bad
Riding w/ feet on shoes Average
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
Running
00:26:06 | 06 kms | 04m 21s  min/km
Age Group: 0/27
Overall: 54/365
Performance: Good
Course: hard stairs, cross country, hills and soft sand
Keeping cool Average Drinking Not enough
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] 4

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2005-03-15 3:59 PM

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Subject: South West Rocks Tri
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