Pacific Coast Triathlon - TriathlonSprint


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Laguna Beach, California
United States
Sunny
 		Total Time = 1h 20m 47s
Overall Rank = 164/626
Age Group = 50-54
Age Group Rank = 19/56
Pre-race routine:

Got up early enough to eat a bagel with creme cheese and jam. Drank a bottle of Heed prior and a 2nd Surge Gel pack prior to the start.
Event warmup:

Stretched and swam about 5 minutes prior to the start.
Swim
  • 13m 11s
  • 880 yards
  • 01m 30s / 100 yards
Comments:

Felt good about my swim.
What would you do differently?:

Maybe kicked stronger and earlier. Wait till I got out of the water to remove my cap and goggles. Had to duck under a wave running to the beach and lost my googles.
Transition 1
  • 04m 5s
Comments:

Reduced my transition time from last year but still have a lot of room for improvement. The uphill run didn't help matters. Going to have to try and ride with no socks.
What would you do differently?:

Simply need to run more but injuries have prevented me from doing so. Hill repeats and practice on the hill so I know the right pace.
Bike
  • 39m
  • 12 miles
  • 18.46 mile/hr
Comments:

(2) minutes better than last year but I definitely have room for improvement. I need to train for the time trial even though I have put some good rides in, I can increase frequency and intensity.
What would you do differently?:

Possibly use the trainer for at least one workout per week. Hopefully, a TT bike will be purchased before next season.
Transition 2
  • 117m
Comments:

Need to get the transition below a minute. Practicing might help.
What would you do differently?:

Practice
Run
  • 23m 12s
  • 3 miles
  • 07m 44s  min/mile
Comments:

Considering that I didn't train for the run until the past 2 weeks due to an ankle injury, I am satisfied with my time.
What would you do differently?:

Remember that gel without water is a bad idea. The first water support seemed along way away.
Post race
Warm down:

Hugging my wife and kids.

What limited your ability to perform faster:

Overall I am satisfied. Not practicing transitions, more time trials, runs and speed work. 15 minutes off of last year's time. I will take it but know there is still quite a bit to improve upon.

Event comments:

Had fun and motivated to improve and step it up to Olympic and 70.3 distances.




Last updated: 2011-09-04 12:00 AM
Swimming
00:13:11 | 880 yards | 01m 30s / 100yards
Age Group: 14/56
Overall: 134/626
Performance: Good
Suit: Profile Design "Wahoo"
Course: Started on the outside to avoid getting kicked or swam over. Rounded the first buoy about mid pack and naturally got into position. A lot of the swimmers started out too fast. Didn't kick until the second buoy. The water was clear. You could see the ocean bottom. Redeemed myself after a dismal performance last year. Lost my googles heading into the beach.
Start type: Run Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 04:05
Performance: Bad
Cap removal: Below average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
00:39:00 | 12 miles | 18.46 mile/hr
Age Group: 21/56
Overall: 183/626
Performance: Average
Didn't use any technology in the form of hr monitor, cadence or speed. Missed my Garmin on the bike.
Wind: None
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 117:00
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:23:12 | 03 miles | 07m 44s  min/mile
Age Group: 23/56
Overall: 255/626
Performance: Good
Course: Mild hills but not brutal
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 4