Day at the Beach Triathlon - TriathlonSprint

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Hermosa Beach, California
United States
Michael Epstein Sports Productions
70F / 21C
Total Time = 1h 08m 26s
Overall Rank = 208/636
Age Group = Clydes 225+
Age Group Rank = 4/15
Pre-race routine:

arrived early, parked in a close lot and went to transition with bike. get a great end spot. Rested and relaxed until the race instructions.
Event warmup:

Put wetsuit on stretched. had a 5 hour energy shot and 15 mins later a GU Roctane. Went into water and swam for about 5 mins. just tried to relax and prepare.
  • 13m 6s
  • 440 yards
  • 02m 59s / 100 yards

as have all my swims, i didnt do so well. Just having the same problems of getting into synch. I did not hyperventilate. just couldnt keep a good pace at all :( I will improve
What would you do differently?:

keep plugging and hammering away
Transition 1
  • 02m 36s

could have been better...just an average was a long run up the beach too
What would you do differently?:

practice 100-200 yr runs on the sand. go faster. I could easily improve by a minute
  • 27m 39s
  • 10 miles
  • 21.70 mile/hr

I did really good. I hammered and worked hard. Got up Pier Ave pretty good and did my 3 laps as fast as i could. I only focus on 3 things on my computer, my HR, cadence, and speed.
What would you do differently?:

Go even harder? I was very content with my ride.
Transition 2
  • 01m 42s

we had to walk thru transition...had a little trouble removing bike shoes. I could have done better. I had an average transition
What would you do differently?:

better taking off bike shoes, go about 30+ secs faster
  • 23m 23s
  • 3 miles
  • 07m 47s  min/mile

I hammered again. I surprised myself. I just put my head down and ran. My last mile was my fastest too. I could probably gone a little faster...not much but a little. Good run for me.

What would you do differently?:

run harder? lose some more i can fly even faster. regardless, i am happy
Post race
Warm down:

had some water, banana, and a couple of oreos, walked around and then sat to recover..i was a little gassed. I think i went hard.

What limited your ability to perform faster:

Weight, lose some my lbs. pushing a little harder on run and bike, improve swim and transition times and I could easliy improve 4 mins or so. At least that is what i think

Event comments:

I came out in 4th place in the Clydesdale 225+ division. I was happy with that...I think I am very capable of getting into 2nd with a better swim. The race was very well planned and I really liked it. I am glad I did it. There were a ton of volunteers and THANK YOU. Volunteers are what make the race a success. I have a little bye until Dec 4 for the HITS in Palm Springs and starting to do my base for my 70.3 in Oceanside in March 2012. Good times are ahead!

Last updated: 2011-09-12 12:00 AM
00:13:06 | 440 yards | 02m 59s / 100yards
Age Group: 14/15
Overall: 475/636
Performance: Below average
Suit: Velocity V:1
Course: Rectangular, out, right turn, right turn and head back to shore.
Start type: Run Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting:
Waves: Navigation: Average
Rounding: Average
Time: 02:36
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
00:27:39 | 10 miles | 21.70 mile/hr
Age Group: 2/15
Overall: 87/636
Performance: Good
Ave HR 155 Ave Cadence 88 Ave speed 21.7 Per Edge 500
Wind: None
Course: Short hill up Pier Ave. 3 loops between Valley and Ardmore about 3 + miles or so. Short hill down Pier back to transition area
Road: Rough Dry Cadence: 88
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:42
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
00:23:23 | 03 miles | 07m 47s  min/mile
Age Group: 5/15
Overall: 244/636
Performance: Good
Ave 161 Max 177
Course: Out and back...Hermosa Pier to Manhattan Beach Pier
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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