Ron Jon Cocoa Beach Triathlon - TriathlonSprint


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Cocoa Beach, Florida
United States
AltaVista
75F / 24C
Overcast
 		Total Time = 1h 19m 48s
Overall Rank = 189/357 MF
Age Group = 55 -59 F
Age Group Rank = 3/6
Pre-race routine:

Up at 4 for grits, yogurt, caffeine. Body marked at home due to concerns about extra long lines (which materialized)due to issues at packet pickup. Got to venue when transition opened and set up. Might have eaten a few too many veges the past couple days....
Event warmup:

Ran about 1/3 mile. Swam about 5 minutes
Swim
  • 07m 58s
  • 400 meters
  • 01m 59s / 100 meters
Comments:

Drafted a little on first 100 yards but then mostly alone in clean water.


What would you do differently?:

Swim a little faster. May have had a little extra energy on emerging from the water
Transition 1
  • 01m 57s
Comments:

Just need to speed it up a little. Took a little extra time to be sure not to forget anything.
What would you do differently?:

Consider not rinsing off and risking salt water rash. Maybe skip the sox and the wrist band. Practice.
Bike
  • 39m 49s
  • 12.5 miles
  • 18.84 mile/hr
Comments:

Geared down and sat and stood up at last 1/2 mile to stretch back and it helped.
What would you do differently?:

Drink more.
Transition 2
  • 00m
What would you do differently?:

Get the race belt on with the number on right side up the first time.
Run
  • 30m 16s
  • 3.1 miles
  • 09m 46s  min/mile
Comments:

One of my better runs to date. Followed Dan out of T2 and ran together right to the finish line at a good pace. Last 100 yds he really pushed me to speeds and heart rates heretofore unseen.
What would you do differently?:

Need to train to get faster. Drink more.
Post race
Warm down:

Had to lie down for a few minutes after the push at the end of the run. Then walked around and ate a banana, drank water and acai juice (mmmmm).

What limited your ability to perform faster:

Need to get in a little better shape. Practice transitions. Move faster!

Have been distracted and lost some sleep the last few days and today due to family illness.

Event comments:

First time this race was run. Packet pickup was disorganized and there were long lines for AM packet pickup, body-marking, and chips. Race itself was a lot of fun. The course was safe and well-marked and the venue was nice.






Last updated: 2010-04-19 12:00 AM
Swimming
00:07:58 | 400 meters | 01m 59s / 100meters
Age Group: 1/6
Overall: 115/357 MF
Performance: Good
Suit: SCT top, PD shorts
Course: Counter clockwise elongated triangle, almost out and back. Narrowish area passing second buoy. Entry/exit areas OK.
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:57
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:39:49 | 12.5 miles | 18.84 mile/hr
Age Group: 2/6
Overall: 161/357 MF
Performance: Good
Wind: Little
Course: Out and back mostly on faster roads. Some rough pavement. Good traffic control and well-marked. Long run into T2 over rough grassy area.
Road: Rough Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Not enough
T2
Time: 00:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
00:30:16 | 03.1 miles | 09m 46s  min/mile
Age Group: 3/6
Overall: 260/357 MF
Performance: Average
Course: Mostly a loop with 2 miles through golf course onto road to turn-around, then stay on road to finish.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 4