M.I.T. - Miami International Triathlon - TriathlonOlympic


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Miami, Florida
United States
Excel EP
72F / 22C
Overcast
 		Total Time = 2h 26m 13s
Overall Rank = 242/1061
Age Group = 35-39
Age Group Rank = 18/111
Pre-race routine:

Friday night Pasta (Shrimp and Brocoli over Spaghetti noodles in olive oil sauce).

Saturday quick ride and run. Swim at event site during packet pick-up and bike drop-off.

Sunday morning protein shake at home and Cliff bar. Double-check everything packed, kiss the wife good-bye and head to race site. Set up area while eating another Cliff bar and Coconut water one-hour before heat start.
Event warmup:

Stretch stretch stretch!
Swim
  • 22m 33s
  • 1500 meters
  • 01m 30s / 100 meters
Comments:

I eased up on my swim to secure extra energy for the bike which I was going to need all the help I could get. I don't care for the wave start order b/c I passed not only the first group, but much of the group 2 waves ahead and even a few in the group 3 waves ahead. This is dangerous!
What would you do differently?:

My siting was good although there were only three big orange buoys and the wave ahead of mine had orange swim caps. This didn't help!
Transition 1
  • 02m 20s
Comments:

T1 was okay, but I need to get this under 2:00. The wetsuit got stuck on heels for the first time.
What would you do differently?:

More T1 practice!
Bike
  • 1h 14m 48s
  • 24.85 miles
  • 19.93 mile/hr
Comments:

Winds were not as bad as Saturday afternoon. Too many people keeping to the left when they're being passed. This is dangerous to all! My cadence sensor did not work! This was not good for me as I had to keep pace strictly by MPH.
What would you do differently?:

MORE TRAINING!
Transition 2
  • 01m 5s
What would you do differently?:

A little more work will get me under 1:00. Oh, and don't forget to take the Garmin when heading out on the run!
Run
  • 45m 27s
  • 6.21 miles
  • 07m 19s  min/mile
Comments:

Was hoping to keep under 7:00 miles so its obvious I need to work on this. New age group kicked my butt when compared to 30-34 age group last year.
What would you do differently?:

I need to figure out how to run without needing so much water.
Post race
Warm down:

Two bottles of water...one for head and one for consumption. Stretch a little then sign up for massage. Encourage masseuse to dig deep! Food by Pollo Tropical (thank you!) and a beer from coors (another thank you!).

What limited your ability to perform faster:

Training on my bike.

Event comments:

The first race in my third year now doing triathlons where beer is provided. Very cool! Transition area really needs to get cleaned up. Still too rocky. A great venue for the swim. Plenty of professional triathletes who are very friendly.


Profile Album


Last updated: 2009-12-27 12:00 AM
Swimming
00:22:33 | 1500 meters | 01m 30s / 100meters
Age Group: 5/111
Overall: 154/1061
Performance: Average
Suit: 2XU sleeveless
Course: Odd triangle. Veered left for 200 m or so, then 30-degree turn to the right for 700 m, and another 30-degree turn to the right back to the finish.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:20
Performance: Below average
Cap removal: Below average Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:14:48 | 24.85 miles | 19.93 mile/hr
Age Group: 47/111
Overall: 442/1061
Performance: Below average
Will have to wait on HR data but I maxxed at 151 I think.
Wind: Some with gusts
Course: Double loop goes west over Rickenbacker bridge, u-turn and back up, down to Crandon Park, u-turn and then down Virginia Key, u-turn and repeat.
Road: Smooth Dry Cadence: ?
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:05
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:45:27 | 06.21 miles | 07m 19s  min/mile
Age Group: 32/111
Overall: 241/1061
Performance: Average
HR maxxed to 165 during the last 1.2 miles. HR kept to 155-161 during first five miles. Not bad. New watch and pace helped to know what I was doing and how HR was impacted. Very helpful!
Course:
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Good
Race evaluation [1-5] 5