Pantanella's Pancake Triathlon - TriathlonSprint


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Staten Island, New York
United States
Green Brook Racing
Sunny
 		Total Time = 1h 16m 51s
Overall Rank = 176/485
Age Group = 20-24
Age Group Rank = 3/6
Pre-race routine:

Stretch the night before, then Eat, Eat, and Eat at least up to an hour before the race. I love to Carbo-load!!
Event warmup:

I stretch before I put on my wetsuit, then I jump in the water to test it out. Then I always picture the transition routine in my head because I tend to take forever!
Swim
  • 08m 11s
  • 440 yards
  • 01m 52s / 100 yards
Comments:

This was my third open water swim ever. I dropped 5 minutes from the same distance last year, so I was pretty happy with my time.
What would you do differently?:

I would take longer strokes and try to control my head movements when looking ahead.
Transition 1
  • 03m 17s
Comments:

This is always my worse transition. As much as I picture it in my head, I can never do it fast enough. Definitely need to practice.
What would you do differently?:

Just do it faster and try not to forget to put on a shirt when my helmet is already on.
Bike
  • 40m 17s
  • 12 miles
  • 17.87 mile/hr
Comments:

I need to improve my cadence on flat races. I find myself going at a faster pace on hilly courses and have trouble with flat ones.
What would you do differently?:

I need to do more interval cycling workouts in order to increase my cadence.
Transition 2
  • 01m 34s
Comments:

This transition went pretty smooth, but still felt slow.
What would you do differently?:

I need to learn how to clip off before I stop and begin to take off my biking shoes before my bike is racked.
Run
  • 23m 35s
  • 3.1 miles
  • 07m 37s  min/mile
Comments:

I felt good throughout the run and the course was flat and fun.
What would you do differently?:

I would try starting faster.
Post race
Warm down:

Lots of Water and Stretching as I waited for my first-timer friend to finish.

What limited your ability to perform faster:

Mental toughness and lack of interval training.

Event comments:

I love this race and will definitely do it again next year!!




Last updated: 2011-06-07 12:00 AM
Swimming
00:08:11 | 440 yards | 01m 52s / 100yards
Age Group: 0/6
Overall: 65/485
Performance: Average
Suit:
Course:
Start type: Plus:
Water temp: 60F / 16C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:17
Performance: Below average
Cap removal: Below average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:40:17 | 12 miles | 17.87 mile/hr
Age Group: 0/6
Overall: 175/485
Performance:
Wind:
Course:
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Not enough
T2
Time: 01:34
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:23:35 | 03.1 miles | 07m 37s  min/mile
Age Group: 0/6
Overall: 175/485
Performance: Average
Course:
Keeping cool Good 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 Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5