Ko'Olina Sprint Triathlon - TriathlonSprint


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ko'olina, Hawaii
United States
International Sports Festival at Ko'Olina
75F / 24C
Sunny
Total Time = 1h 29m 4s
Overall Rank = 43/219
Age Group = 35-39
Age Group Rank = 5/20
Pre-race routine:

Grabbed breakfast and some coffee on the way out the door.
Event warmup:

Rode around the parking lot to make sure that gears and bike were ready.
Swam one lap of Lagoon 1. Nearly missed the start.

Had to stretch out as much as possible due to the soreness from the trail half marathon the day before.
Swim
  • 15m 11s
  • 660 meters
  • 02m 18s / 100 meters
Comments:

Swam lagoon 1 before race started. Got to the other side and looked back only to see them lining up to start. I had to cruise back across the lagoon to line up for the start. Needles to say, I didn't get much of a breather between warming up and the start.
With a run between the lagoon it gives an advantage to the non-swimmers. I would catch some folks only to have them run ahead after each exit. I could have ran faster I suppose. Swimming is normally my strong point and it seems like it was negated by the running. Love the course though.
What would you do differently?:

I need more time with a focused training plan.
Transition 1
  • 01m 47s
Comments:

This will be my only road tri this year. I was happy with my transition considering the lack of practice. Had my gear all laid out only to have to move it right before the race.
What would you do differently?:

Not much.
Bike
  • 48m
  • 16.78 miles
  • 20.98 mile/hr
Comments:

I didn't realize that the distance was moved to 17 miles. I already suck at biking this just made it worse. Felt decent going out then faded fast. Hadn't rode more that 15 miles in over a year.
Got passed like I was standing still.
What would you do differently?:

New bike with lots more tailored training.
Transition 2
  • 00m 35s
Comments:

Awesome T2.
What would you do differently?:

Nothing
Run
  • 23m 33s
  • 3.11 miles
  • 07m 34s  min/mile
Comments:

Not bad considering I ran a Trail Half Marathon the day before.
What would you do differently?:

Need to study the course better. I wasn't really sure where and how far the finish was. Could have kicked it in earlier.
Post race
Warm down:

Stretching, pacing, waiting.

What limited your ability to perform faster:

Training... period

Event comments:

They had timing problems and had to cancel the awards ceremony and told the crowd to check online for the results and placings. Awards would be mailed out free of charge. Small hiccup for a normally all pro organizing staff.




Last updated: 2011-07-31 12:00 AM
Swimming
00:15:11 | 660 meters | 02m 18s / 100meters
Age Group: 3/20
Overall: 28/219
Performance: Average
Suit:
Course: 4 lagoons with a run between each one.
Start type: Run Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Good
Waves: Navigation: Good
Rounding:
T1
Time: 01:47
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:48:00 | 16.78 miles | 20.98 mile/hr
Age Group: 8/20
Overall: 86/219
Performance: Below average
Wind:
Course: Hilly and rough. Glass was on the route out and back.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 00:35
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:23:33 | 03.11 miles | 07m 34s  min/mile
Age Group: 4/20
Overall: 0/219
Performance: Average
Course: Decent course through the cul-de-sacs on the lagoons.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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: Below average
Race evaluation [1-5] 3