Escape the Cape Triathlon - TriathlonSprint


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Onset, MA, Massachusetts
United States
Max Performance
Sunny
 		Total Time = 1h 14m 29s
Overall Rank = 208/434
Age Group = 45-49
Age Group Rank = 8/21
Pre-race routine:

drank down a cell volumizer drink with glutamine, BCAA's, coffee (of course) and english muffin with peanut butter...
Event warmup:

Felt surprisingly calm today. stretched out on the beach and went for a 15 minute bike ride, nice and easy
Swim
  • 10m 39s
  • 587 yards
  • 01m 49s / 100 yards
Comments:

swam out to the buoys that marked the start and treaded water until the gun went off. I couldn't get in the front of the line so I had to find my way out of the group. I got swam over once. Once I pulled out of the group I remained in the top the AG.
What would you do differently?:

Not get in the middle of the group
Transition 1
  • 01m 54s
Comments:

ran from beach up to T1....top of wetsuit off, cap and goggles into the sleeve. Stayed focused, stayed with myself mentally instead of already worrying about 10 minutes into the future. This is the first transition time I have ever gotten so I really don't know how it compares

This gives me a starting point in which to whittle away the seconds!!!!
What would you do differently?:

Pretty happy
Bike
  • 32m 47s
  • 10 miles
  • 18.30 mile/hr
Comments:

I only got passed by 2 people on this race instead of the usually too many to count. STORM rules!!!!!!! Instead I passed too many to count!! Woo Hoo!!! Had my aero bottle and drank just enough -(see run notes) Broke the strap to my Garmin on yesterday's ride so I didn't have it today. I like to look at my mph and push harder.
What would you do differently?:

not break my Garmin the day before the race!
Transition 2
  • 01m 45s
Comments:

Again this is my first T2 time so I have no comparison. Stayed focused! I would like to see both these times go down a bit
Run
  • 27m 25s
  • 3.1 miles
  • 08m 50s  min/mile
Comments:

This is my worse sport. I am usually injured going into these races but this time I took the last 10 days off of running and it paid off!!!! Interestingly enough, I don't like to have a Garmin here coz when I see the pace, I think "There's no way I can hold that for x amount of miles" and I inevitably slow down. But since my watch was broken I just ran...and ran...and ran until my shoelace came untied, then I stopped! Even still I held an 8:50 pace. I am happpy with that. Towards the end I felt both archilles ache and the twinges of a muscle ache deep in the belly of the right calf. I wore a compression sleeve on the right and it seemed to help.
What would you do differently?:

FIX MY CALF INJURY!!!!!!!! Yankzees instead of shoelaces
once my injury is fully healed - work on speed intervals
Post race
Warm down:

water, watermelon and a 10 minute massage

What limited your ability to perform faster:

issues with calf and achille tendons - injury from last year - not sure if it ever healed properly

Event comments:

FUN race. Definitely would do this one again!!!!!




Last updated: 2010-06-18 12:00 AM
Swimming
00:10:39 | 587 yards | 01m 49s / 100yards
Age Group: 0/21
Overall: 135/434
Performance: Good
Suit: wetsiut - Orca Equi
Course: this was a channel swim. so we marched out along the beach down to the start point. It was rather an awesome site to see all the different colored caps as the beach took a bend.
Start type: Deep Water Plus:
Water temp: 65F / 18C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding:
T1
Time: 01:54
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
00:32:47 | 10 miles | 18.30 mile/hr
Age Group: 0/21
Overall: 172/434
Performance: Good
Wind: Little
Course: Course was an out and back, fast and flat!! Translation: LOTS OF FUN! One tight turn to the left which I had to slow down at coz a volunteer let a car go ahead of me. Grrrr!Then out by the golf course towards the turnaround, it was a no passing zone. That was hard to hold coz there was someone really slow that I couldn't pass but I think I passed them just before we got out of the zone.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks:
T2
Time: 01:45
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
00:27:25 | 03.1 miles | 08m 50s  min/mile
Age Group: 0/21
Overall: 0/434
Performance: Good
Course: slight hill out of T2 across the bridge and into the neighborhood. Nice hill there then went down by the water.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 4