Crabman Sprint Triathlon - TriathlonSprint


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South Kingstown, Rhode Island
United States
Trimom Productions
85F / 29C
Sunny
 		Total Time = 1h 12m 12s
Overall Rank = 56/316
Age Group = M30-34
Age Group Rank = 5/21
Pre-race routine:

Arrived at 5:30. Rode my bike the 1 mile from parking to transition area. Walked around to see the transition in/out areas and swim area. Transition closed at 6:30 and we all moved to the beach.
Event warmup:

None other than 1 mile bike in from parking.
Swim
  • 08m 59s
  • 440 yards
  • 02m 02s / 100 yards
Comments:

Long run from water exit back to the transition.
Transition 1
  • 01m 41s
Comments:

Long run out on grass from timing mat to bike mount. It is barely wide enough for 2 people, and I was passing a lot of people from earlier waves.
What would you do differently?:

I don't think I can get much faster until I invest in actual triathlon biking shoes.
Bike
  • 33m 9s
  • 10.9 miles
  • 19.73 mile/hr
Comments:

My biking was very strong, but I had a cramp and chaffing (because my shorts have gotten to big from weight loss) on dismount.
What would you do differently?:

Spend more time biking at max pace.
Transition 2
  • 01m 25s
Comments:

Cramps in my leg slowed me down. Also, my heart rate was so high from the biking, that I had a hard time focusing getting my running shoes on and eventually had to sit on the ground.
Run
  • 26m 58s
  • 3.2 miles
  • 08m 26s  min/mile
Comments:

Run was slow for me. Heat and humidity along with very hard biking hurt my pace significantly.
What would you do differently?:

Practice more difficult bricks.
Post race
Warm down:

Sit in shade and drink cold water.

What limited your ability to perform faster:

Heat and humidity/conditioning.

Event comments:

No safety pins provided for run race number, so everyone without a race belt was looking for pins at the transition setup. Many people had to use duct tape to attach the number to their run shirt.





Last updated: 2010-03-10 12:00 AM
Swimming
00:08:59 | 440 yards | 02m 02s / 100yards
Age Group: 0/21
Overall: 59/316
Performance: Good
Suit: Yes - full sleeves
Course: 3 sides of a box from West to East. The long leg was looking directly into the sun, making it extremely difficult to see the yellow turn bouy (even with mirrored goggles).
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 01:41
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
00:33:09 | 10.9 miles | 19.73 mile/hr
Age Group: 0/21
Overall: 54/316
Performance: Good
Overall Time: 00:33:07 Distance: 10.86 mi Elevation Gain: 151 ft Calories: 540 C Timing Time: 00:33:07 Moving Time: 00:32:47 Elapsed Time: 00:33:07 Avg Speed: 19.7 mph Avg Moving Speed: 19.9 mph Max Speed: 25.3 mph Avg Pace: 03:03 min/mi Avg Moving Pace: 03:01 min/mi Best Pace: 02:22 min/mi SpeedPaceElevation Elevation Gain: 151 ft Elevation Loss: 149 ft Min Elevation: 0 ft Max Elevation: 78 ft Heart RateAvg HR: 178 bpm Max HR: 188 bpm Avg HR: 91 % of Max Max HR: 96 % of Max Avg HR: 4.8 z Max HR: 5.5 z Zones% of MaxbpmCadence Avg Bike Cadence: 101 rpm Max Bike Cadence: 123 rpm
Wind: None
Course: Very flat. 2 loops
Road: Smooth Dry Cadence: 101
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Not enough
T2
Time: 01:25
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
Running
00:26:58 | 03.2 miles | 08m 26s  min/mile
Age Group: 0/21
Overall: 93/316
Performance: Below average
Overall Time: 00:26:57 Distance: 3.18 mi Elevation Gain: 37 ft Calories: 420 C Timing Time: 00:26:57 Moving Time: 00:26:33 Elapsed Time: 00:26:57 Avg Speed: 7.1 mph Avg Moving Speed: 7.2 mph Max Speed: 9.2 mph Avg Pace: 08:28 min/mi Avg Moving Pace: 08:20 min/mi Best Pace: 06:32 min/mi SpeedPaceElevation Elevation Gain: 37 ft Elevation Loss: 38 ft Min Elevation: -2 ft Max Elevation: 14 ft Heart RateAvg HR: 174 bpm Max HR: 189 bpm Avg HR: 89 % of Max Max HR: 97 % of Max Avg HR: 4.5 z Max HR: 5.6 z Zones% of MaxbpmCadence Avg Run Cadence: 83 spm Max Run Cadence: 90 spm
Course: Very flat out and back with 1 branch out and back.
Keeping cool Below average 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 Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 2