Pancake - TriathlonSprint


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Staten Island, New York
United States
Greenbrook Racing Inc.
84F / 29C
Sunny
Total Time = 1h 18m 27s
Overall Rank = 175/380
Age Group = 20-24
Age Group Rank = 3/12
Pre-race routine:

Ate Marathon Bar, Propel fitness water for breakfast. Laid out transition area, visualized race, listened to music.
Event warmup:

Warm up 1/2 mile jog/run, stretch, swim 50 yds
Swim
  • 11m 2s
  • 440 yards
  • 02m 31s / 100 yards
Comments:

Jellyfish! Water very murky, could not see other swimmers in front of me/ next to me.
What would you do differently?:

Relax, start in front of pack
Transition 1
  • 01m 21s
Comments:

Forgot to grab energy gel and stick it in bike pocket, but overall a smooth transition.
What would you do differently?:

Stick energy gel in bike shoes so don't forget it. Practice transition time more.
Bike
  • 35m 34s
  • 12 miles
  • 20.24 mile/hr
Comments:

Felt pretty good but muscles did start to fatigue. Second lap felt the best. Overall avg speed 20.2mph! wahoo! Much better than the first time I did this race.
What would you do differently?:

Take energy gel right out of the water in T1, before bike leg. Bring 2 bottles of water.
Transition 2
  • 01m 21s
Comments:

Grabbed energy gel in this transition and ate it out my way out of T2. Did not kick-in until too late in run.
What would you do differently?:

Work on transitioning off bike, riding with feet on top of shoes and jumping off bike to run into transition area.
Run
  • 29m 11s
  • 3.11 miles
  • 09m 23s  min/mile
Comments:

Definitely my worst event this time around, but considering the bad luck with illness and injury this season I'm just glad I kept it under 10 minute pace. Calves/ shins started to fatigue and cramp in last mile-1.5 miles. Sprained side leg was weak, but felt ok considering condition. Did not have to walk at all like my first race.
What would you do differently?:

Train running more aggressively on a healthy ankle for next year. Work on Brick transition more. Bike workout then run a mile or more immediately afterwards.
Post race
Warm down:

Walk around, drink water, stretch.

What limited your ability to perform faster:

Scarlett fever in May-June killed my 7:15 pace initially, then badly sprained ankle severely limited my run training 6 weeks before race. During race, I needed to fuel up more. Drink more water in morning/during race if possible.

Event comments:

Had a blast, as always. Performed much better than anticipated due to set backs in training. Oh well, I've got a lot of seasons to train for in my future. That's the great thing about being young! Overall very satisfied with personal performance, all things considered. Plan to do this race again next year:o)




Last updated: 2005-07-29 12:00 AM
Swimming
00:11:02 | 440 yards | 02m 31s / 100yards
Age Group: 0/12
Overall: 200/380
Performance: Average
Suit: Tri suit
Course: point to point
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Below average Drafting: Below average
Waves: Average Navigation: Average
Rounding:
T1
Time: 01:21
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:35:34 | 12 miles | 20.24 mile/hr
Age Group: 0/12
Overall: 145/380
Performance: Good
Wind: Little
Course: 3 4-mile laps around Fr. Cappadano Blvd.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:21
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:29:11 | 03.11 miles | 09m 23s  min/mile
Age Group: 0/12
Overall: 244/380
Performance: Below average
Course: Boardwalk to pavement 1.5 miles and back. Finish line up on boardwalk.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 5
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] 5