New Jersey State Triathlon - Sprint Distance - TriathlonSprint


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West Windsor, New Jersey
United States
CGI Racing
80F / 27C
Overcast
Total Time = 1h 00m 46s
Overall Rank = 2/718
Age Group = M30-34
Age Group Rank = 1/41
Pre-race routine:

Slept at hotel and didn't get a great night's sleep. Woke up at 4:30 and took a nice warm shower. Had a banana and yogurt. Started with the hydration, HEED and some endurolytes. Packed the truck up and left the hotel at about 5:15 AM.
Event warmup:

Got to the race in about 10 minutes which was great. Got a nice close parking spot and went over to get marked and set up the transition. Took the bike out for a 5 mile spin with a few sprints. Got HR up a few times and checked out some of the roads and wind conditions. Went down to the water and swam about 250 Meters. Water was really warm.
Swim
  • 07m 17s
  • 500 meters
  • 01m 28s / 100 meters
Comments:

Started of in Wave 1. Started right in front and middle of the pack. As soon as we started I put in a pretty good sprint legs kicking well and got out in front of the entire field. One other guy to my left was about 2 body lengths back and to the left of me all the way out to the first buoy. Turned the buoy, flipped over and swam backstroke for about 25 meters to see where the field was and if anyone was close. Only a few guys within 2-4 body lengths away. So I turned over and took off. Rounded the last buoy and took off up the boat ramp.

What a great feeling to see several hundred people and the announcer on the PA system call out my name and number as I was first out of the water. Great feeling. Ran up the hill to the transition area and a lot of the PRO's where waiting there for their waves to be called. They all cheered me on as I hit the transition area. What a rush.

What would you do differently?:

Swim harder. Nothing.
Transition 1
  • 00m 56s
Comments:

Still have a few minor bugs to work out with T1. My bike was racked right at the bike out exit. Perfect placement. I run with my shoes on and then clip in once at the mount point. I always seem to have a hard time with the first clip. Once it's in I am great but I always miss the first time. Much better transition times since my first race.
What would you do differently?:

Come up with a better strategy for the shoes. Maybe try having shoes on the bike.
Bike
  • 32m 31s
  • 13.5 miles
  • 24.91 mile/hr
Comments:

I thought the course was pretty tough. Not a lot of places to really rest. You really needed to watch you breathing. I don't ever race with a HR monitor but I am sure I was in the 170+ range for most of the race.

I was first out of the transition and first onto the bike course for the whole day. No one near me for the entire ride. I had a police escort the entire ride which was nice. The car stayed far enough ahead but close enough that I just kept on trying to catch him. I was holding 26 MPH+ but not much more than 30 MPH for the bulk of the course. A few times I started to crash a bit up some of the smaller hills and slowed down to about 22-24 MPH. Hardest course I have done all year.

What would you do differently?:

Not sure. Never been running in first with no one around. Kind of strange feeling but you are running scared so you just put the Hammer down and go. Don't look back and get on it. Bring more water and HEED.
Transition 2
  • 00m 51s
Comments:

Took the helmet off and the glasses came off too. It was cloudy so I decided to not wear the visor and sun glasses. Much better with out. Legs and calfs cramped up like crazy on my first step away from bike. Took 2 seconds to stretch and though that I was not going to be able to make it. Took off anyway.
What would you do differently?:

Need to account for tired legs at the end of the bike. More fluid and maybe a hammer gel at the beginning of the bike. Maybe try out aero bottle.
Run
  • 19m 14s
  • 3.11 miles
  • 06m 11s  min/mile
Comments:

Saw the guy who beat me coming up pretty hard and I just was running out of gas. I held my pace but could not pick the pace up and race him. I cheered him on as he passed me and told him to take off. I just didn't have it in me to race him. We stayed about 20 yards apart to the finish. I think it was about 20 seconds or so. Another tough run course. Great finish into a nice shoot with the race coordinator on the PA again calling out names and numbers and all the fans cheering you on. Great feeling.
What would you do differently?:

Need to drop some more weight and really work on the run. From now on Bike workouts will be all brick workouts and runs need to get longer. Need some 6-10 mile runs at 60-80 percent of race pace in. More quality run training.
Post race
Warm down:

Stretched legs out. Stomach was a mess so I decided to do nothing.

What limited your ability to perform faster:

Need more running training. Start putting in some more mileage on the bike and on the run.

Event comments:

This race was excellent. Would recommend it to anyone who lives in the area. Just a huge race and a great time. Nice weekend up in the Princeton area, good people and just a great vibe. Loved it.




Last updated: 2006-04-24 12:00 AM
Swimming
00:07:17 | 500 meters | 01m 28s / 100meters
Age Group: 1/41
Overall: 5/718
Performance: Good
Suit: Tri Suit and Tri Top
Course: In water start off marina dock. Swim straight out to bouy, turn around and back in to second bouy and left up to marina ramp. Swim was probably closer to 600 meters.
Start type: Deep Water Plus: Waves
Water temp: 82F / 28C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 00:56
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:32:31 | 13.5 miles | 24.91 mile/hr
Age Group: 1/41
Overall: 2/718
Performance: Good
Wind: Some with gusts
Course: One loop on roads around the park. Course was 13.5 but was advertised as 12.5. I don't really care, it's over when you get back to the transition in my opinion. Tough climb right out of the mount point for 1/2 mile. A few rolling hills and some false flats. A few true flats but mostly small gradual inclines. Enough to keep your HR way up.
Road: Rough Wet Cadence: 100
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 00:51
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:19:14 | 03.11 miles | 06m 11s  min/mile
Age Group: 1/41
Overall: 9/718
Performance: Average
Course: Right out of transition, down a hill and then up a hill and then a looping course through the park. Pretty well marked. Running in 1st place for the 1st mile and a half had a race official on a MTB bike leading the way.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5