Rotary Pineapple Man Triathlon - TriathlonSprint


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Melbourne Beach, Florida
United States
Melbourne Beach Rotary
89F / 32C
Sunny
Total Time = 1h 16m 58s
Overall Rank = 46/495
Age Group = 30-34
Age Group Rank = 8/23
Pre-race routine:

Up at 4:00, shower, 5 hour energy, banana, cliff bar. Left the house around 4:45, got to the race site at about 5:20....super easy drive up A1A as opposed to taking I-95. Set-up transition and realized that my string in my shorts was broken. Had to buy a pair of shorts from the Trinity guy....they worked out pretty good, $60 though! Man, triathlon is expensive.
Event warmup:

Ran for about 15 minutes with Alyssa and swam a couple hundred yards about 15 minutes before race start.
Swim
  • 10m 13s
  • 528 yards
  • 01m 56s / 100 yards
Comments:

Stayed on the inside track to start and held my own to the first buoy. It was crazy congested, people everywhere. Drafted nicely down the straightaway and swam in pretty strong. Not my fastest swim, but I am getting more confident getting into the mix with all the other swimmers.
What would you do differently?:

I think I can give a little bit more, especially on the way in.
Transition 1
  • 00m 42s
Comments:

Went back to shoes out of the pedals for this race. Ran up pretty quickly and got into my shoes and out of transition pretty quickly. Had some issues getting locked into my pedals and didn't get up to speed as fast as I would have liked.
What would you do differently?:

Want to get really good at mounting with my shoes clipped in. Need to practice, but it isn't my highest priority right now.
Bike
  • 40m 23s
  • 15 miles
  • 22.29 mile/hr
Comments:

I think I gave everything I had considering where I am at. 19 weeks of a 20 week high intensity training plan seems to be taking it's toll on me. I am looking forward to a couple weeks of chilling out.
Transition 2
  • 00m 42s
Comments:

Lost 7 seconds on Jason because I had to put my socks on and he put them on after the swim. Had a nice dismount and stopped nicely right at the line.
What would you do differently?:

Instead of going around the rack to hang up bike, just throw it on the way I entered transition.
Run
  • 25m 4s
  • 3.3 miles
  • 07m 36s  min/mile
Comments:

Again, heavy-ish legs. I thought I was running a much faster pace than 7:35/mile. I know I can hold sub 7s so this was a pretty disappointing run. Every time I heard someone coming up on me I thought it was Jason so I tried to pick up the pace. Each time it wasn't him and I tried to maintain the pace of the person who passed me...couldn't do it though.
What would you do differently?:

?? Not sure? Maybe try and push it to the edge of bonking. I felt a few pre-cramps coming on in the quads so I wanted to be careful.
Post race
Warm down:

Water, water and more water. Talked to Jason a few minutes about his race and how I can't believe he caught me on the bike. But, he used way too much energy and never really threatened on the run. Two nill me! :)

What limited your ability to perform faster:

The past 19 weeks on high intensity training. I am way faster than I was 20 weeks ago, but I am tired. Time to get some rest and regroup for the next race in 2 weeks.

Event comments:

Awesome race venue. People were great and there were tons of volunteers. There are so many fast guys on the east coast here....all of Florida actually. Hopefully with a few more years I will be one of those guys. Have to remember to tell myself I am new to this and that this was my 8th race.




Last updated: 2010-02-02 12:00 AM
Swimming
00:10:13 | 528 yards | 01m 56s / 100yards
Age Group: 10/23
Overall: 126/495
Performance: Average
Suit: Tri shorts and top
Course: Out on angle to first buoy and a straightaway and into the pier on an angle.
Start type: Deep Water Plus:
Water temp: 80F / 27C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 00:42
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
00:40:23 | 15 miles | 22.29 mile/hr
Age Group: 7/23
Overall: 42/495
Performance: Average
HR stayed pretty steady around 155. I dropped down to 149 once and then I cranked it back up. I need to make sure and hold the work throughout the ride.
Wind: Cross-winds
Course: Through the neighborhood and then a small straightaway followed by a 5.5 mile straightaway out and back.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:42
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:25:04 | 03.3 miles | 07m 36s  min/mile
Age Group: 8/23
Overall: 61/495
Performance: Below average
HR peaked about 161. Tried to keep it right around 155
Course: Through a quiet neighborhood
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4