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Meadows Park Pool Biathlon - Biathlon (swim/run)


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Boca Raton, Florida
United States
75F / 24C
Overcast
Total Time = 43m 6s
Overall Rank = 14/24
Age Group = Men. No ages
Age Group Rank = 10/16
Pre-race routine:

Usual pre-training routine, except my race-day tradition of getting a small coffee and having my 1/2 cliff bar with it, plus 1/2 banana en route.
Event warmup:

Did my pre-run walk/jog/stretch routine at home
Swam 2 x 50 in pool on 1:15 tempo to w/u
Ate 2 shot blocks about 15-20 min before swim start
Swim
  • 18m 31s
  • 1000 yards
  • 01m 51s / 100 yards
Comments:

Swam on 1:15 TT the whole race. Some miscellaneous debris in water. Swam 2/lane, staying on same side, so no circle swimming. Woman in my lane was slower. I did bump into the lane line a couple times, but that's ok. Each lane had lap counter and they were supposed to put an orange sign in the water to signal the last 50. I counted religiously, and they did not put out my sign. I told the guy and kept swimming. When I finished my last 50, he told me to get out. I finished under 20min, which was my goal.
What would you do differently?:

Maybe push the pace at 1:10 or 1:05. Although, my lats are noticeably sore, which never happens. Might just be the distance. Felt it a little in the pool, and moreso when got into the run. Maybe would be faster with flip turns.
Transition 1
  • 00m 49s
Comments:

Despite practicing transitions, with the adrenaline pumping, I sent my TT flying when I pulled off my cap! I had to track it down behind a chair. Also, I was a bit disoriented, and went to the wrong transition area at first, 2 chairs to the right of my stuff. I realized but then had to go back and retrieve my goggles and swim cap from the other person's stuff! Put TT on belt clip which was on my suit waistband during the swim. Dried feet with extra hand towel. Socks rolled right on. Shoes with Yankz! went right on. No top the entire race. Just swim jammer. No race belt necessary. Hat and glasses, and I was off. Wanted to be out in under 45" so pretty close. Tried eating 2 shot blocks on way out. Out of breath so chewed up a bit, but then just spit them out.
What would you do differently?:

Be more careful with TT. Try liquid gels.
Run
  • 23m 48s
  • 3.1 miles
  • 07m 41s  min/mile
Comments:

Went out very hard and was breathing hard most of the race. As planned! Thought my TT was broken, but turns out that with the adrenaline, I was pressing 2 buttons instead of just one to turn it on. No wonder I thought it was broken! Without my TT at 180 or my iPhone with Nike Running app, I could not pace self as well. Calves were very tight and at the end, were cramping. I passed one runner within the first few minutes, and then chased the rabbit (this one woman) the rest of the run. Thought I'd save my sprint for the end and catch her, but waited too long and did not have enough left in my legs at the end to really catch her anyway! That being said, subtracting out the swim time, I came in 3rd overall and among men in transition + run time.
What would you do differently?:

More stretching. Do some actual swim-run bricks and practice transitions under those more realistic, wet conditions. Maybe wear phone on arm for running app, which announces my paces (or just get a Garmin!).
Post race
Warm down:

Collapsed! Did some minor stretching, but probably should have walked more and worked the muscles. Now I'm icing.

What limited your ability to perform faster:

Not much. Need to work more on speed in the water. Keep running to get faster. That made the BIGGEST difference between me and the guys above me, which the exception of the 1st place winner, who was incredibly fast in both disciplines.

Event comments:

Well-organized. They've been doing it a lot. Got to meet some other local triathletes and chat a little. The field was pretty mixed between higher level athletes and so-and-sos. I'm somewhere in the middle, as usual. Definitely come back next year to mark my improvement in the swim and run.




Last updated: 2013-12-08 12:00 AM
Swimming
00:18:31 | 1000 yards | 01m 51s / 100yards
Age Group: 13/16
Overall: 18/24
Performance: Good
Race Timer says 18:37
Suit: swim jammer
Course: 25 yd lap pool
Start type: Inside Pool Plus:
Water temp: 80F / 27C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time:  00:48.6
Overall: Below average
Removing cap, goggles and wetsuit: Below average
Getting into shoes: Good
Running
00:23:48 | 03.1 miles | 07m 41s  min/mile
Age Group: 3/16
Overall: 3/24
Performance: Good
Equivalent of 7:41
Course: Sidewalks around neighborhoods near the pool. 2 laps.
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: Below average
Race evaluation [1-5] 4

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2013-12-16 12:22 PM

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