Witch City Triathlon - TriathlonSprint


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Salem, Massachusetts
United States
F.I.R.M.
70F / 21C
Overcast
 		Total Time = 1h 07m 45s
Overall Rank = 22/301
Age Group = 30-34
Age Group Rank = 7/30
Pre-race routine:

I ate 2 hours before race a whole wheat english muffin toasted with peanut butter. This seemed perfect, do that again.

Got there early (90 minutes before start of race), which was enough time to get everything but a decent warmup in.
Event warmup:

5 minutes of swimming is all I got in for a warmup. More would have been better.
Swim
  • 07m 42s
  • 700 yards
  • 01m 06s / 100 yards
Comments:

Pretty good swim, I wasn't full tilt speedwise though. I think I can really go much harder on the swim with my arms next time.
What would you do differently?:

Get behind the fastest person and draft off them, and go faster!
Transition 1
  • 02m 21s
Comments:

HORRIBLE T1... once again I got dizzy when I went to take off my wetsuit. I then went to sit down, and tripped over the bucket of the person next to me. I took the time to pick it up back up, then continued to take off my wetsuit. This transition should be around 1 minute... 2:21 is horrific.
What would you do differently?:

Get much better at taking off my wetsuit, I need to practice this a LOT.
Bike
  • 35m 59s
  • 13 miles
  • 21.68 mile/hr
Comments:

My strongest bike portion yet, which felt good. I pushed very hard on the course, but was never terribly winded. I also barely drafted at all... most of the race I just pushed the pedals the whole time.
What would you do differently?:

Need to go up hills harder, and glide more (assuming the course allows...) this course didn't really offer that opportunity.
Transition 2
  • 01m 8s
Comments:

Decent T2... nothing great, nothing horrible.
What would you do differently?:

Practice the transition to be smoother
Run
  • 20m 32s
  • 3 miles
  • 06m 50s  min/mile
Comments:

Went well, I was happy overall, but still want to be stronger.
What would you do differently?:

TRAIN!
Post race
Warm down:

Walking until heart rate lowered.

What limited your ability to perform faster:

training time

Event comments:

Fun, lots of local people. Enjoyed it.




Last updated: 2009-08-02 12:00 AM
Swimming
00:07:42 | 700 yards | 01m 06s / 100yards
Age Group: 2/30
Overall: 5/301
Performance: Good
Suit: Orca Full wetsuit
Course: U-shaped around buoys. Was supposed to be a half mile swim (880 yards) I am guessing it was closer to 700 yards.
Start type: Wade Plus: Waves
Water temp: 59F / 15C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 02:21
Performance: Bad
Cap removal: Bad Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:35:59 | 13 miles | 21.68 mile/hr
Age Group: 5/30
Overall: 17/301
Performance: Good
Wind: Little
Course: Rather hilly overall. Went to and around Marblehead neck three times and then back.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:08
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Good
Racking bike Below average
Shoe and helmet removal Below average
Running
00:20:32 | 03 miles | 06m 50s  min/mile
Age Group: 15/30
Overall: 53/301
Performance: Average
Course: Couple of good hills.
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
Evaluation
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] 3