Cape Henlopen Triathlon - TriathlonSprint


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Lewes, Delaware
United States
Piranha Sports, LLC
65F / 18C
Overcast
Total Time = 1h 24m 32s
Overall Rank = 176/441
Age Group = 30-34
Age Group Rank = 25/43
Pre-race routine:

Up at 4:45. Bobby, Sherrie and Maddie spent the night so they could come to the race so I got them up at 5:00. That's dedicated family to do that! Drank hot tea and water on the way to the race. Ate whole wheat english muffin with PB.
Event warmup:

Ate a clif bar about 1 hr before race. I need to finish eating everything at least 90 minutes before the race in the future. Drank about 12 more oz. of water. Stretched and went for a 5 minute run for warm up. Tracked down Allyson (AlBearAngel)and introduced myself and chatted for a minute.
Swim
  • 08m
  • 450 yards
  • 01m 47s / 100 yards
Comments:

All I can say is Whoah! They were undecided on the swim until about 30 minutes before the race started. There were 5-6' waves breaking off shore and also close to shore - it was hairy. They looked and felt like 10'+. Saw a couple big ones actually break over the first turn bouy - yikes. I've spent tons of time in the ocean so I wasn't too nervous, but once I got out there I realized how rough it was. I never got into a swimming groove. I was very uncomfortable being rocked and rolled by the waves while swimming and breathing so I ended up doing a mix of water polo type swimming and breast stroking. Overall, I'm very dissapointed in my swim, particularly since I've made so much progress in the pool, but I can honestly say I gave it my best. I'm a good body surfer so I was eyeing up the waves coming in after the last turn and caught a monster. It took me half way to shore, but ended up breaking on top of me and sending me into an underwater sommersault (2 or 3 actually). It knocked the goggles clean off my head. Got up and another one knocked me under. I was spent coming out of the water. Poor performance for someone comfortable in the surf. Time includes a 75 yard sand run to the timing mat.

What would you do differently?:

Practice in the ocean - lots.
Transition 1
  • 02m 37s
Comments:

There was about a 30 yard sand run from the timing mat into T1. I was exhausted from the swim and didn't rush it.
What would you do differently?:

Nothing.
Bike
  • 47m 20s
  • 15.3 miles
  • 19.39 mile/hr
Comments:

Very good bike for me. For anyone who hasn't been reading my logs or reports - this is on a mountain bike so cut me some slack. Got my HR down into the mid 150s which was better than my last race. Ate an Accel gel at mile 11. Drank about 20 oz water and a few sips of gatorade.
What would you do differently?:

As always, get a road bike.
Transition 2
  • 00m 50s
Comments:

T2 is easy without bike shoes.
Run
  • 25m 47s
  • 3.1 miles
  • 08m 19s  min/mile
Comments:

Best triathlon run ever for me. (I've only done three so that's not really saying much.) Felt great and would rate it very high on the effort level. Having done a couple races now, I'm getting better at judging how hard I can go. Finished very strong in the last 4-5 minutes.
What would you do differently?:

Nothing - hopefully a full winter of running will bring my run times down.
Post race
Warm down:

Drank water, ate a banana and talked with Marianne, Bobby, Sherrie and Maddie. Stretched a little.

What limited your ability to perform faster:

Poor swim.

Event comments:

Good race overall. Thank you Piranha Sports for having enough porta pots at this one. Very different feeling location from the other two sprints I did this year. The bike had more than a few turns and the run course was unique. Great race to end the season.




Last updated: 2005-09-27 12:00 AM
Swimming
00:08:00 | 450 yards | 01m 47s / 100yards
Age Group: 0/43
Overall: 293/441
Performance: Below average
Suit: Full
Course: 1/4 mile ocean swim parallel to shore. Beach start. Water was warmer than the air which was a nice surprise.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: High
200M Perf. Average Remainder: Below average
Breathing: Below average Drafting:
Waves: Below average Navigation: Good
Rounding: Good
T1
Time: 02:37
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
00:47:20 | 15.3 miles | 19.39 mile/hr
Age Group: 0/43
Overall: 194/441
Performance: Good
Wind: Some
Course: Roughly a loop around the town of Lewes. Decent roads, lots of traffic.
Road: Smooth Dry Cadence: 90
Turns: Average Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 00:50
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:25:47 | 03.1 miles | 08m 19s  min/mile
Age Group: 0/43
Overall: 181/441
Performance: Good
168-175 for most of the race. Finished with all I had at about 182.
Course: Macadam trails through the park. Very windy T-shaped run. More undulation than I would have expected for a beach park.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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] 3