Cape Henlopen Triathlon - TriathlonSprint

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Lewes, Delaware
United States
Piranha Sports
68F / 20C
Total Time = 1h 33m 56s
Overall Rank = 125/408
Age Group = M 40-44
Age Group Rank = 27/52
Pre-race routine:

Big dinner the night before followed by several beers at the local pub.
Event warmup:

Light Jogging 5 minutes
  • 18m 36s
  • 440 yards
  • 04m 14s / 100 yards

No Wetsuit - water temp was not a problem. Did a terrible job breathing and sighting. Picked my head up way to many times when I knew the direction I should be going
What would you do differently?:

Put much more effort into it. I seem to coast through the swim because I know I can put in a decent time without working it too hard. Especially in the sprint I should have really gone for it.
Transition 1
  • 03m 15s

Really slow - did not move urgently enough. Had trouble mounting the bike and clipping in at the end of the transition area.
What would you do differently?:

Practice putting on shoes quickly and mounting the bike.
  • 45m 19s
  • 14 miles
  • 18.54 mile/hr

Overall did not work it very hard. Did not feel winded at any point. Very little hills, so rarely had to change gears. I did not train very much for biking so my effort level was deliberate.
What would you do differently?:

Be more agressive, pass more people rather than be content with the pace others set.
Transition 2
  • 02m

Didn't have much trouble here other than I ran out the wrong chute on the opposite side of the transition area.
What would you do differently?:

pay closer attention to where the run exit is as I enter the transition area
  • 24m 47s
  • 3.1 miles
  • 07m 59s  min/mile

Really tried to push the pace the first half mile, when I hit the first mile marker my time seemed really slow which dropped my spirits a bit and I feel like I let off the pace. In retrospect I don't think the mile marker was placed correctly. The last quarter mile when I tried to bring it home it seemed like I had a lot left. Overall it was a good time for me.
What would you do differently?:

I think I could have pushed harder. If I familiarize myself with the course better before the race I might be more confident to push the pace earlier in the race
Post race
Warm down:

Light stretching.

What limited your ability to perform faster:

Maybe a few less beers the night before.

Event comments:

The ocean is the ocean - not the most fun type of swimming for me, but the bike and run courses were very good.

One major drawback was the half mile run from the swim exit to the first transition area.

Last updated: 2009-09-14 12:00 AM
00:18:36 | 440 yards | 04m 14s / 100yards
Age Group: 0/52
Overall: 59/408
Performance: Average
I think this time included the .5 mile run to the transition area
Suit: None
Course: quarter mile beach swim
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Average
Breathing: Below average Drafting: Average
Waves: Below average Navigation: Below average
Rounding: Average
Time: 03:15
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:45:19 | 14 miles | 18.54 mile/hr
Age Group: 0/52
Overall: 188/408
Performance: Average
Wind: Some with gusts
Course: Mostly flat on shoulders of roads.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 02:00
Riding w/ feet on shoes Below average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
00:24:47 | 03.1 miles | 07m 59s  min/mile
Age Group: 0/52
Overall: 105/408
Performance: Average
Course: Road and bike trails, fairly flat with a couple short but challenging hills.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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