Subic Sprint Triathlon - TriathlonSprint


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Subic, Zambales
Philippines
87F / 31C
Sunny
Total Time = 1h 51m 14s
Overall Rank = 7/28
Age Group =
Age Group Rank = 0/
Pre-race routine:

Did not get enough sleep the week prior - tried to adjust clock. Lesson learned: just sleep normally and deal with lack of sleep just night before.
Tapered by shutting down for 72 hours prior to event. That was ok; continue practice - was on edge for last 24 hours before race, but felt strong for first two legs. MAKE GOOD LIST before travelling to race. Transition training was useful.
Event warmup:

No warmup. Sore left shoulder for days leading up to event. had two cups of coffee and two bananas in the two hours leading up to the event. This was enough only up to T2, as explained below.
Swim
  • 19m 14s
  • 820 yards
  • 02m 20s / 100 yards
Comments:

Liked the fact that I went in standing up, as long as the last 3 competitors...was able to view the developments in front of me and pick a good spot to start swimming...almost everyone jumps in way too soon...prefereed striding out to a spot where it finally made sense to jump in.
What would you do differently?:

Perhaps breathe out of both sides of mouth...i continuously steer towards the right, this had an impact on trying to pass...i'd aim left, and as I started my move, would draft right behind the competitor on my inside.
Transition 1
  • 03m
Comments:

Good T1. Went as planned. I did a mental rehearsal prior to going to start of swim....I worked through it, and when I got up to T1, basically replicated it.
Bike
  • 56m 15s
  • 15.53 miles
  • 16.57 mile/hr
Comments:

Hard to gauge, with my heavy roadbike....I think i finished better than 12th, but I have to include my transitions in what I see in official results...bottom line, have a number of technology-related issues that I need to deal with to improve my time. My actual biking was strong, I felt good throughout, and I biked pretty smartly for my first tri. Was strong on hills, aeordynamically, I gave it all back on the downhills and flat.
Transition 2
  • 03m 45s
Comments:

Went ok, I did what I had planned to do.
Run
  • 29m 19s
  • 3.11 miles
  • 09m 26s  min/mile
Comments:

Awful. Hit wall. Nothing left. Basically went from water station to water statio. Im surprised that I actually was 10th best on this segment...I can really improve on this leg..I thought that I would be in around 27:00...but never recovered, and had to walk at each station to go on to the next.
What would you do differently?:

BRICKS. I expect a major improvement in my next race, once I incorporate this into my training. Also, will start to experiment in training with gels - I had no nutrition -- or a sports drink. Definitely, after 1:20 or so of exercise, I needed something besides what I started with in the morning.
Post race
What limited your ability to perform faster:

Need to experiment with Gels
Race Pedals and shoes for sure/Tri bars maybe
Smaller water bottle- Dont need large for sprint race
Lack of BRICK training
Work through shoulder issue
Wheels - look at getting lighter set
Gear Shifter - hand - would save time/effort of shifting
Lose weight - gradually - so far, so good. Making everything easier.
Get internet guidance on swimming leg workouts and changing tires
Continued steady/consistent training


Event comments:

This is part of an ITU-event. Held 16 years. The staff is SUPER. Very well run. For my first tri, I was in awe of the organizational issues that they worked through. Im pretty sure that many of my future tris will not be as well organized as this event.




Last updated: 2009-05-18 12:00 AM
Swimming
00:19:14 | 820 yards | 02m 20s / 100yards
Age Group: 0/
Overall: 11/28
Performance: Good
Suit:
Course: Dungaree Beach
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Good Navigation: Below average
Rounding: Good
T1
Time: 03:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:56:15 | 15.53 miles | 16.57 mile/hr
Age Group: 0/
Overall: 12/28
Performance: Good
Wind: Little
Course: Morong gate and back to mainside.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 03:45
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:29:19 | 03.11 miles | 09m 26s  min/mile
Age Group: 0/
Overall: 10/28
Performance: Below average
Course:
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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