North East Triathlon - TriathlonOlympic


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North East, Maryland
United States
CGI Racing
85F / 29C
Sunny
Total Time = 2h 34m 6s
Overall Rank = 81/341
Age Group = Clydesdale
Age Group Rank = 1/12
Pre-race routine:

Woke up at 4:30 am to drive to the race site. Breakfast was normal bowl of cheerios with blueberries. Started to drink a powerade and a red bull on the way to the race. Got to the race site at about 6:00 am and was surprised at how many people were already there. Got my packet and was into the transition area by 6:45. Set up my area which was a good location for transitions. Had to use the restroom and due to the long line did not get to start warming up till 7:00.
Event warmup:

Stretched for 15 minutes. Walked down to the swim exit to see where it would let us out. I wanted to do some more warming up but I did not have enough time. Due to the sprint race starting 30 min before the olympic race they started everything a little earlier than i thought. In retrospect I could of gone for a short run or bike but was afraid I would miss some important announcement.
Swim
  • 28m 1s
  • 1640 yards
  • 01m 43s / 100 yards
Comments:

Felt good in the swim, almost a little too good. I swam at a comfortable pace and stuck close to the buoys. There were few opportunities for drafting as the group was spread out and I did not locate anyone who I should have stuck with. I tried to minimize my extra movement and remain consistent.
What would you do differently?:

I probably could have picked up the pace more. I need to work more in the pool at recognizing my pace without having to look at my watch. I think I can get my swim time down to 24-25 minutes if I focus on my pacing.
Transition 1
  • 02m 50s
Comments:

There was little bit of a run to the transition area from the swim and I was at the opposite end of the bike-out exit so this was a decent time. From the swim I came back put on my bike shorts, then socks, the shoes, then shirt, grabbed a gel and a swig of powerade and was gone.
What would you do differently?:

I need to look into swim shorts with the gel padding built in already for the bike. Also, Maybe a cycling shirt to carry extra food/water. Otherwise I felt I was effecient and made good time. Can also look into jumping onto the bike.
Bike
  • 1h 13m 15s
  • 23.5 miles
  • 19.25 mile/hr
Comments:

Again, I felt good during the bike. Since it was a rolling course I tried to sprint up the hills while pushing a higher gear and on most hills this was effective. I only had one water bottle with perpetuade and could have gone for some water. Brought a gel with me but did not use it. It was the highest avg speed I have ever had on any ride.
What would you do differently?:

I think that I need to work on staying in my saddle longer on hills and on decents I need to work on getting into a more aero dynamic position. I would pass people on the up hill and then they would pass me going down. I need to work on switching into that higher gear and getting into a better position going down hill. I also need to look into getting aero bars and another water bottle cage. Other than that I think that more time on my bike and getting to know my limits will allow me to push the speed though.
Transition 2
  • 01m 16s
Comments:

un did my shoes and had my feet out before the mount point. Stopped quickly and was off the bike quick passing a few people into the transition area. I racked my bike, put on my shoes, took off my bike shorts, grabbed a gel and a gulp of water and wa good.
What would you do differently?:

Considering the person who won the race only did this 20 seconds faster than me I felt this was pretty good. I put my shoes on before i took my bike shorts off and that was definately a mistake but did not cost me that much time. I used a race belt for the first time and was glad I got it cause it was easy and useful. My shoes were a little loser than I would have liked so next time I need to get them to the right tightness before the race.
Run
  • 48m 46s
  • 6.21 miles
  • 07m 51s  min/mile
Comments:

On the way out of the transition area I did have some tightening in my abdominal but It was not something that really slowed me down. This could have been from drinking too much or just from getting off the bike. I felt a little slow as I left the transition area but that first mile is always the slowest one. It did not help that there was a hill right out of the gate. I made sure to drink the water along the route as it was very hot and drank some heed before the last two miles. I really picked it up on the way back and felt like i was pushing myself the entire way back. I got a little bit of a side cramp towards the end but was able to push through it.
What would you do differently?:

Tighten my shoes a little bit and maybe try to watch my pace a little more. I did not really look at my watch too often and just went on how I felt. Although this worked out I should be more aware of my pacing. Also, at the end I tried to sprint into the finish a little too early and my legs almost gave out. Should wait for the last 50 meters to go all out and not the last 150.
Post race
Warm down:

After the race I drank a lot of water and had a hammer recovery drink. Then ate little bit and stretched out. My legs were real tight right after the race but after I walked around a little they were fine.

What limited your ability to perform faster:

I need to work on my pacing a little more. At times I may not be pushing myself and am being too comfortable. i think this will come with more milage. Also, look into equipment upgrades. I need to get aero bars, another water bottle cage and maybe a bike fit before next season. also, may need some different clothing to wear during races.

Event comments:

Great race. Great location. The awards could have been held a little earlier.




Last updated: 2009-08-17 12:00 AM
Swimming
00:28:01 | 1640 yards | 01m 43s / 100yards
Age Group: 0/12
Overall: 121/341
Performance: Good
Suit: NONE
Course: Out, right turn, right turn, and back. It was held in the norht end of the chesepeake bay. great conditions.
Start type: Deep Water Plus:
Water temp: 85F / 29C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:50
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: Average
Biking
01:13:15 | 23.5 miles | 19.25 mile/hr
Age Group: 0/12
Overall: 108/341
Performance: Good
Wind: Little
Course: The course was definately rolling with a few steep and a few long decents. Max speed was near 40 and on the biggest hill was prob going 11-12.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:16
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:48:46 | 06.21 miles | 07m 51s  min/mile
Age Group: 0/12
Overall: 78/341
Performance: Good
Course: Hot and Hilly. There were some nice long uphills along the entire route. Additionally there was very little shade along the side of the road that we were running on. It was an 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
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4