Pensacola Beach Triathlon - Triathlon

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Pensacola, Florida
United States
~73F / 0C
Total Time = 55m 23s
Overall Rank = 17/190
Age Group = 30-34
Age Group Rank = 1/9
Pre-race routine:

I woke up at 4:15, ate 2 PB and banana sandwiches, and met up with my friend so we could drive to the race together. By 4:35 we were packed and started our hour drive to the race. We got to transition around 5:30 and began to set everything up.
Event warmup:

At 6:45 I headed to the swim start and got in the water to do a swim warmup. I probably only swam about 200 yds. I don't do well with cold water and I mainly just stood there for 15 minutes.
  • 03m 28s
  • 300 yards
  • 01m 10s / 100 yards

This is a good beginner race. The swim is really easy and you can touch the bottom for most of it. The last 100 yds too shallow to do anything efficient. As always, I went out really hard and got a little tired about 200 yds in, but it's short enough that it doesn't matter. The only complaint is the RD started the women right before the male 35 and under wave. I caught most of the women before the turn in the swim. Overall it was a good swim.
Transition 1
  • 02m 4s

It's a pretty far run from the swim exit to T1. A lot of people walk it so it's really easy to pass a lot of people if you keep a light jog. Everything went fine in T1. I threw on the helmet and ran out with the bike.
  • 26m 32s
  • 10 miles
  • 22.61 mile/hr

Once I got settled in from the flying mount I started to pound the pedals. There was a little head wind on the way back but I was cruising on the way out. I probably passed 30 people on the bike before the turn around. I probably averaged ~25 on the way out and 20 on the way back.
What would you do differently?:

Go a little harder on the way out.
Transition 2
  • 00m 54s

Overall happy with T2.
  • 22m 25s
  • 3.1 miles
  • 07m 14s  min/mile

This is where things got tough. I've been sick, with a cold, for a week leading up to the race, and it was still lingering. I ran out of T2 and new my legs weren't feeling it. Most of my brick runs in training are ~6:50 min/mile so the run was definitely slow. I felt like I needed to cough the whole time and couldn't get a good breath. I always feel like I'm dying on the run portion so nothing new there. I knew the run wasn't going to be great but I got through it.
What would you do differently?:

Not get sick before the race.
Post race
Warm down:

Drank water, turned in timing chip, went to the bathroom.

What limited your ability to perform faster:

Being sick.

Event comments:

This is the first triathlon I ever did 3 years ago and my third time doing it. I've improved my time each year and this is the frist year I got on the podium. It feels good to make improvements.

Profile Album

Last updated: 2014-02-13 12:00 AM
00:03:28 | 300 yards | 01m 10s / 100yards
Age Group: 0/9
Overall: 0/190
Performance: Good
Course: The course was a straight line out and a left turn, pretty simple. The last 100 yds are a really awkward depth, it's too deep to high-knee it, too shallow to dolphin dive, and too shallow to swim. It takes more energy getting through the last 100 yds then the rest of the swim.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 02:04
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:26:32 | 10 miles | 22.61 mile/hr
Age Group: 0/9
Overall: 0/190
Performance: Good
Wind: Some
Course: Again, this is a very nice beginner race. The bike is flat and fast.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Drinks:
Time: 00:54
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:25 | 03.1 miles | 07m 14s  min/mile
Age Group: 0/9
Overall: 0/190
Performance: Average
Course: Flat and fast.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
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