Ironcllad Triathlon - TriathlonSprint


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Glen Cove, NY, New York
United States
Sunrise TRI
70F / 21C
Sunny
Total Time = 1h 21m 28s
Overall Rank = 51/508
Age Group = 35-39
Age Group Rank = 5/40
Pre-race routine:

Arrived 1 hour before start time. Picked up timing chip. Set up transition, minus bike since I would use it to warm up. Got started on warm up before race brief.
Event warmup:

Brought Stationary trainer and rode it very easy for 20 min. Got in water swam 5 minutes. Water was cold (63F) so decided not to spend too much time in therer.
Swim
  • 16m 1s
  • 875 yards
  • 01m 50s / 100 yards
Comments:

This was my first Tri, first open water swim, first wet suit swim. Not bad. I started quick and got ahead of most people in my wave and never saw them again so it was smooth most the way. I did catch the wave 3 mins ahead of me and that was tricky. The sun was in line with the markers which made sighting tough. On the way out of swim I stepped on a broken bottle. I would not realize it until I got to the run and put my weight on it.
What would you do differently?:

More time sigthing. I lost a good chunk of time off course.
Transition 1
  • 01m 20s
Comments:

Good transition. Ranked 3rd in age group. They would not allow a run/jump on bike start. They required stop then mount. The guy next to me crashed as he tried to put feet in shoes. Good reminder to be careful and smooth.
What would you do differently?:

Talc powder on socks and shoes.
Bike
  • 36m 37s
  • 12.96 miles
  • 21.24 mile/hr
Comments:

I thought the bike was my best section. I still have a lot of strength work to do on legs. It was fun and challenging.
What would you do differently?:

Nothing.
Transition 2
  • 00m 51s
Comments:

Ranked 4th in age group. The grass was wet an slippery with dew. I almost fell over when putting shoes on, due to tired legs. When I put my shoe on I felt a lot of pain under arch of right foot. I decided to keep running and not worry about it.
What would you do differently?:

Maybe should have looked a foot. The glass shards were pushed further into foot by running the 5k.
Run
  • 26m 38s
  • 3.2 miles
  • 08m 19s  min/mile
Comments:

This is clearly my weakest event. I knew it, but with the foot injury and running off course I made things worse. I think I could have pushed harder and I need to run more 5k events to learn my limits.
What would you do differently?:

Pay more attention to course or keep a fast guy in eye sight to follow.
Post race
Warm down:

Not too much. Mostly spent my time tending to my foot. I thought it was just a cut until later at night when it was hurting so much more. That is when I figured out there was glass in the lacerations.

What limited your ability to perform faster:

Course knowledge for run and caution about hitting a wall on run.

Event comments:

The site is beautiful. The race is well organized. They did forget to put a race cap in my race packet. I should have checked it before I left, but since this was my first time, I wasn't sure if that was normal.




Last updated: 2010-02-15 12:00 AM
Swimming
00:16:01 | 875 yards | 01m 50s / 100yards
Age Group: 4/40
Overall: 0/508
Performance: Good
Suit: Full wet suit
Course:
Start type: Wade Plus:
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Bad
Rounding: Good
T1
Time: 01:20
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:36:37 | 12.96 miles | 21.24 mile/hr
Age Group: 5/40
Overall: 0/508
Performance: Good
HR stayed at about 163-165. had more cardio to give, but no more leg strength.
Wind: Little
Course: Fast course. I thought it was a little technical with about 14 turns per lap (2x). Most turns seemed to be on down hill sections. The bike went very well for me. I was glad I rode the course the day before. One guy who had just passed be made a wrong turn, he never passed me again. So knowledge of the course was helpful.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:51
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:26:38 | 03.2 miles | 08m 19s  min/mile
Age Group: 13/40
Overall: 0/508
Performance: Below average
Heart rate was at about 168 to 170. I should have pushed harder, but foot was hurting and since this was my first race, I was worried I would blow up.
Course: The course was very challenging and a little frustrating. I have no experience trail running. There were several sections where I had to almost stop to negotiate the trail (large rocks, puddles, mud). I went off course and lost about 40 sec to a minute. On my way back to course I saw the sign i missed which was knocked down. In the end, it is a pretty course and everyone had to deal with the same conditions, but next year I will be ready.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 5