LI Gold Coast Triathlon - TriathlonSprint


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Port Washington, New York
United States
 		Total Time = 1h 36m 38s
Overall Rank = 479/
Age Group = 25-29
Age Group Rank = 16/
Pre-race routine:

Usual pre-race breakfast, banana and 3 small pieces wheat toast with peanut butter, small glass OJ and water
Event warmup:

stretched a tad, got wet in wetsuit, did a few strokes
Swim
  • 18m 5s
  • 1760 yards
  • 01m 02s / 100 yards
Comments:

I was feeling tired form the beginning, was trying to swim out of the crowd, especially on straight leg back--didn't swim at angle--probably swam longer distance than had to
What would you do differently?:

Train for endurance
Transition 1
  • 02m 12s
Comments:

Was pretty good--didn't stop to do silly dry off/drink things
What would you do differently?:

Run faster to transition, shoes on faster, run faster with bike, jump on, start practicing with shoes on bike-potentially?
Bike
  • 44m 34s
  • 12 miles
  • 16.16 mile/hr
Comments:

Felt I was not picking up enough speed, getting past plenty...even in aero--just needed higher cadence, higher speed
What would you do differently?:

Keep cadence up--really pedal it out
Transition 2
  • 01m 16s
Comments:

Have to jump off/run faster...shoes slipped on--grabbed gel, grabbed hat and took off
What would you do differently?:

able to slip out of shoes in transition practice
Run
  • 30m 30s
  • 3 miles
  • 10m 10s  min/mile
Comments:

Just really ran weak...stopped to walk many times...very fast last mile 830 but evened out to 10+ min miles...
What would you do differently?:

have to really, really build endurance and just push out the run!
Post race
Warm down:

Walked it out, stretched and hydrated a lot

What limited your ability to perform faster:

lack of training/endurance build. Let mental defeat set in, especially on run.

Event comments:

Good race to do, great early season race...flat...no real surprises...tough with loops/waves and crossing others but overall good race and waves set in decent order.




Last updated: 2010-05-29 12:00 AM
Swimming
00:18:05 | 1760 yards | 01m 02s / 100yards
Age Group: 14/
Overall: 340/
Performance: Average
Suit: Full Wet Suit
Course: Rectangle- Straight out to buoy cut to right corner buoy and straight back
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation:
Rounding: Good
T1
Time: 02:12
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:44:34 | 12 miles | 16.16 mile/hr
Age Group: 16/
Overall: 525/
Performance: Below average
Wind: Some
Course: Course was quite flat but had sharp turn arounds and some corners and consisted of two (2) loops. No real hills, just slight uphills
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:16
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:30:30 | 03 miles | 10m 10s  min/mile
Age Group: 28/
Overall: 580/
Performance: Below average
Course: Run out next to course, small trail run, back for loop, a little sand patch, out on boardwalk, around into park up steep hill--around and then down, out and back across boardwalk
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
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: Average
Race evaluation [1-5] 4