Lake Lenape Sprint Triathlon - TriathlonSprint


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Mays Landing, New Jersey
United States
ironmanclancy
80F / 27C
Overcast
Total Time = 56m 26s
Overall Rank = 4/292
Age Group = 30-34
Age Group Rank = 2/
Pre-race routine:

Woke up and showered before having a PB bagel. Had a bit of coffee and sipped on some water and EFS before the race. Ran a little for a warm-up and then hung with the family for a bit.
Event warmup:

Quick jog with Rusty
Swim
  • 06m 51s
  • 481 yards
  • 01m 25s / 100 yards
Comments:

Not a terrible swim but just never felt like I had a good rhythm or strong pull. Just felt like I was thrashing through the water...never settled in to a strong efficient pull being able to glide through the water.
What would you do differently?:

Maybe relax and trust the pull phase - not just move arms faster - be efficient!
Transition 1
  • 01m 6s
Comments:

Not bad considering I am usually terrible in and out of transition.

What would you do differently?:

Continue to get faster.
Bike
  • 26m 3s
  • 10 miles
  • 23.03 mile/hr
Comments:

Happy with the bike - pushed hard but never overdid it. Looking back I think I could have pushed the bike, particularly the slight inclines where I downshifted a couple times instead of just powering through them. I think the extra push would have improved the bike and possibly not have negatively ipacted my run too bad - juts a hunch b/c the run wasn't as fast as I'd had hoped anyway.
What would you do differently?:

Just push a bit harder thoughout and let it go a bit more.
Transition 2
  • 01m 9s
Comments:

Once again - not bad. Probably still too slow getting shoes on and helmet off...
What would you do differently?:

Get faster.
Run
  • 21m 17s
  • 3.2 miles
  • 06m 39s  min/mile
Comments:

A pretty solid run especially early on - my first 2 miles were strong and I was able to pace off of Kendro for awhile before he just pulled away. First mile was 6:24 and second was 6:30. My last 2.2 was a bit slower and just didn't have the extra gear I've had before but I knew I wasn't catching him and Mike told me I was good heading in so I just tried to finish strong.
What would you do differently?:

Nothing really...just wish I could turn it over faster - really thought I'd run 6:15 pace - just didn't happen.
Post race
Warm down:

Jogged with Kendro a bit before having some recovery and jumping in the lake to rinse/cool off.

What limited your ability to perform faster:

Maybe traing up to the race including Friday - maybe just need to continue to train to run faster off of a fast bike!

Event comments:

Another good experience at Lake Lenape. Enjoyed the sprint experience and it was cool leading on the bike for awhile til Kendro caught up. Hoping to do it again next year and already have some goals. Really enjoyed doing the race with Rusty and hopefully we'll do some others in the future.




Last updated: 2010-05-05 12:00 AM
Swimming
00:06:51 | 481 yards | 01m 25s / 100yards
Age Group: 0/
Overall: 9/292
Performance: Average
Suit:
Course: Horseshoe shaped swim back to shore
Start type: Wade Plus:
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation: Good
Rounding: Average
T1
Time: 01:06
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:26:03 | 10 miles | 23.03 mile/hr
Age Group: 0/
Overall: 5/292
Performance: Good
Wind: Some
Course: Basic out and back course - somewhat rolling but by no means hilly.
Road: Rough  Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Drinks:
T2
Time: 01:09
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:21:17 | 03.2 miles | 06m 39s  min/mile
Age Group: 0/
Overall: 11/292
Performance: Good
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5] 4