Tri for Joe at Coney Island - TriathlonSprint

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Cincinnati, Ohio
United States
Total Time = 1h 41m 46s
Overall Rank = 146/248
Age Group = M 40-44
Age Group Rank = 12/17
Pre-race routine:

It is not like I have a fixed routine before races.

Woke up at 6:00 AM hit the bathroom, woke up all the kids and family. Inflated bike tires and got dressed. I was going to hit a McDonlads but the one I passed first was not opened yet. Grabbed a pop tart and ate that, drank some water and pretty much left it at that.

Got to the race site, headed over to packet pickup. Got my race bag and then headed back to the car. Grabbed my bike and my bag headed over to transition and set up. I had nearly an hour to wait. Grabbed a clif bar and ate that while setting up and talking with a few folks.

30 minutes prior to the race headed over to the pool to look around and see how it looked and verify the layout had not changed. Headed back toward transition and hit the bathroom, for one final stop.

Started putting my wetsuit on and got about half way there before they announced the pre-race prayer time. Something HFP does at all their races. Headed over to the prayer place, prayed and then listend to the national antham.

Walked to the pool.
Event warmup:

Got in and swam back and forth a few times, maybe a 200-300 yard warm up. Water felt fine with the wetsuit.
  • 11m 32s
  • 766 yards
  • 01m 31s / 100 yards

I made a point of starting out pretty easy, I started in the front row, but there were only 20-30 people in my wave. I was able to draft for the first 100-150 yards, then the one person I was drafting off slowed down too much.

Got to the first turn and felt pretty great about the turn. Next turn was a little harder, since it was left not right. People were bunched up there, so that made it harder to get through smoothly. Another 50 yards and another right turn again bodies blocking the turn, people from the previous wave being overtaken.

Nice straight away and some clear water, a bunch of folks walking along this part, since it was like 1.5 foot deep. I was holding a pretty good pace, was feeling pretty relaxed and good. Next turn a sharp right, this time a couple people, but not too bad. A quick short section then another left turn, and 50 yards back to the start area.

By the time I hit this section there was another wave in the water, I was passing them and it was crowded again for the turns.

I started feeling just a little tired toward the 550-600 mark, but just kept pulling and digging. Made the last turn and headed down the straight away. Got out and started pulling my swim cap and googles off, pulled half the wetsuit off and jogged with it around my waist.

I dropped only 2:43 off the race time from last year.
What would you do differently?:

Maybe go just a little harder. I sespect the one guy cut a lap, but I can't prove it. (This is based on his overall performance for the rest of the tri. He swam the swim fastest in the AG, yet was last in both biking AND running.)
Transition 1
  • 03m 40s

THey moved the line from near the bike area to right out of the water, at least I think that must explain why the time was that much. I was 5th fastest in this transition, so I am not complaining.

I had set up with my shoes and towel one place, then had to reach way around to get everything. I had to duck under the rack to get my helmet and glasses. When I came into the area, there were 5-6 people working on getting changed, I know I beat everyone of them out of transition.

I left the socks off for the ride, grabbed everyting else and headed out.

I dropped 1:19 off the transition time from last year.
What would you do differently?:

Change how I set everything up. Run in to the far side and grab stuff from the front, not the back.
  • 54m 34s
  • 17.4 miles
  • 19.13 mile/hr

I know I did not average 20+ MPH on this ride, the distance was closer to 17.4, maybe 17.5.

I was not passed by very many on the bike, but passed a LOT of duathletes.

Roads were pretty smooth in some areas and very rough in others. I tried to keep a good cadence going, and keep moving without much problem. I felt good for the whole ride, I didn't even notice the chill. The new position felt pretty good, although I have been feeling it a little in the back late Sunday and some Monday.

I still was able to drop 4+ minutes off my time from last year.
What would you do differently?:

Ride more and work on building speed.
Transition 2
  • 01m 19s

I pulled my right foot out while moving, but the left one I didn't get pulled out until I stopped. Ran barefoot to the rack and racked the bike, sat down got socks on and shoes.

Grabbed a quick drink and headed out.

Ran 1/10th of a mile only to realise I had not grabbed my race belt.... turned around and got it. DOH

Overall I dropped 3 seconds off last years time.
What would you do differently?:

Maybe not forget my race belt. That would have saved me some time.
  • 30m 57s
  • 3.11 miles
  • 09m 57s  min/mile

Man this is the area that is killing me. I can run faster, but it sure doesn't seem like it off the bike. Sure I was tired, but I didn't think I was that tired.

I just ran the best I could. I kept passing one guy, but he passed me at one point and I didnt catch him again.

Here I dropped 5:03 from last years time. Which is great!
What would you do differently?:

Run faster, run more bricks
Post race
Warm down:

Walked around saw my kids, ate 2 half bananas drank some water.

What limited your ability to perform faster:

Running. I can run faster, but I am just wipped at the run portion.

Event comments:

They have plenty to do for the family. They have a 5K race and a kids fun race. It is a fun event.

Profile Album

Last updated: 2007-01-05 12:00 AM
00:11:32 | 766 yards | 01m 31s / 100yards
Age Group: 10/17
Overall: 137/248
Performance: Good
Suit: Aquaman
Course: 2 laps around the pool, basically forming 2 connected M's together. Lots of turns, and several places you can get bottled up with bodies.
Start type: Wade Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
Time: 03:40
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:54:34 | 17.4 miles | 19.13 mile/hr
Age Group: 10/17
Overall: 152/248
Performance: Average
Wind: Some
Course: Mainly along the roads, around the airport bike path.
Road: Rough Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:19
Overall: Below average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:30:57 | 03.11 miles | 09m 57s  min/mile
Age Group: 15/17
Overall: 221/248
Performance: Below average
Out and back
Course: Just a flat out and back course
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4