Escape to Miami - TriathlonOlympic

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Miami, Florida
United States
Run Miami, Inc.
93F / 34C
Total Time = 3h 02m 52s
Overall Rank = 390/680
Age Group = 35-39
Age Group Rank = 75/116
Pre-race routine:

Not enough Sleep.
Up at 3:50, coffee, bagel with Peanut butter, protein shake.
Brought a banana and chocolate chip cookie for eating at race.
Finish Transition set-up, pump up tires (my floor pump failed spectacularly).
get set-up and board the ferry for trip to Escape Island. That was Awesome. I was feeling nervous at first olympic, but once all the swim caps are on, it is hard not to smile.
Event warmup:

Wander aimlessly and Swim from boat to escape island.
  • 31m 14s
  • 1575 yards
  • 01m 59s / 100 yards

Wow, with so many more people, the start was a little more hectic than the sprints I have been running.
Felt good most of the swim. Some trouble with sighting, but I may have under or overestimated current.
Didn't get caught up with others too much. Actually managed to draft a little bit.
Was 4th out of water for Clydesdale 200. Yeah!
What would you do differently?:

Learn to swim faster.
Transition 1
  • 01m 14s

Did the shoes in pedals and didn't wear socks. It was a good move.
However, I need to practice the slip in. I was wobbly and slow.
What would you do differently?:

Nothing, set up was good.
Maybe not wear the camelback next time. Lost some time putting it on.
  • 1h 20m 12s
  • 24.8 miles
  • 18.55 mile/hr

Felt strong on the bike, and went a faster than I expected. Moving my cleats on the pedals helped my feet feel better, but it changed my position on the seat and it dug into my hamstrings/glutes in a new place and hurt.
I am WAY slower than others on the bike.
Is it me or the bike. I need to do some more interval work to get used to going fast on the bike.
What would you do differently?:

Get more time with the new position. I need to have someone look at my bike, maybe a new seat post?
Transition 2
  • 01m 53s

It was crowded as hell with relay types waiting around. They need to get the H*** out of the aisle and wait somewhere else.
Someone racked their bike in my spot. Is it not possible to pay attention to detail after you ride?
Clipped out instead of trying to ride on shoes.
What would you do differently?:

Ride on shoes so I can run into transition faster..
  • 1h 08m 20s
  • 6.2 miles
  • 11m 01s  min/mile

SUCK-O. I was hoping to move in the 10 min/mile range. More like 12....
My muscles felt OK, legs felt relatively good, but I couldn't get going.
It was also hot.
I think it may have been a lack of sleep, or something. My HR was also high during the run and I didn't have the mental drive to push.
What would you do differently?:

More long bricks. I don't think I did ANY!!!
Post race
Warm down:

Drink water until I couldn't and then drink more when my belly stopped hurting.
Look for training partners and cheer head off.

What limited your ability to perform faster:

Sleep and possible too much training in the last week.

Event comments:

Ferry was a little late.

Last updated: 2009-08-31 12:00 AM
00:31:14 | 1575 yards | 01m 59s / 100yards
Age Group: 0/116
Overall: 0/680
Performance: Average
Suit: No
Course: Escape Island towards buy, current was sweeping down. Then, buy to finish, current was helping.
Start type: Wade Plus:
Water temp: 86F / 30C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 01:14
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
01:20:12 | 24.8 miles | 18.55 mile/hr
Age Group: 0/116
Overall: 0/680
Performance: Good
Wind: Little
Course: Great loop course, but the overpasses made for a "hilly" course for miami area. This was faster than I expected to go. I felt good, but didn't feel like I pushed it too hard. I could probably give a little more...but then again...the run.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
Time: 01:53
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
01:08:20 | 06.2 miles | 11m 01s  min/mile
Age Group: 0/116
Overall: 0/680
Performance: Below average
Course: Over the casueway out and back. Again, the causeway hill was intimidating. I really thought I could do 9:30's. Either the hills, the heat or the lack of sleep took too much out of me. I will nail it next time.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4