Nautica South Beach Triathlon - Olympic Distance - TriathlonOlympic


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Miami, Florida
United States
Michael Epstein Sports Productions
82F / 28C
Sunny
 		Total Time = 2h 30m 16s
Overall Rank = 146/787
Age Group = M45-49
Age Group Rank = 16/76
Pre-race routine:

Up at 4:30, two cups of coffee, a muffin and a banana. Went to transition early and got the pole positon on my rack. I'm ready to go and there's still too much time before the race start. Eventually walk the mile north to the swim start.
Event warmup:

Quick dip in the ocean and a short swim out and back before we line in for the waves to begin. I am in wave 4.
Swim
  • 33m 17s
  • 1500 meters
  • 02m 13s / 100 meters
Comments:

Jam packed as the waves were only 2 minutes apart. From wave 4 I caught and passed people in waves 3 and 2. It was a washing machine with thrashing arms and legs the whole way. Panicked a bit at first, but fell back on my training and just swam hard.
What would you do differently?:

Try to qualify for elite next time so I am not fighting the crowds.
Transition 1
  • 03m 57s
Comments:

Very poor transition. This cost me a lot of time.
What would you do differently?:

Practice!
Bike
  • 1h 05m 28s
  • 24.85 miles
  • 22.77 mile/hr
Comments:

The downhill after the bridges was where I built and maintained speed. I didn't work too hard on the climbs and maximized momemtum on the downhill portions. Little wasted effort. Still a lot of people on the course and this slowed me down a bit.
What would you do differently?:

I could have pushed a little harder.
Transition 2
  • 02m 59s
Comments:

Again, a very poor transition where I lost more time.
What would you do differently?:

Practice!
Run
  • 44m 30s
  • 6.21 miles
  • 07m 10s  min/mile
Comments:

Very narrow run course that was jam packed with participants and others. Spent a lot of time and energy dodging and passing people in narrow spaces. This cost me at least a minute or two.
What would you do differently?:

Qualify for elite so I don't have to deal with course congestion.
Post race
Warm down:

Walked and stretched for half an hour and put on compression socks. Felt faiorly fresh after the race.

What limited your ability to perform faster:

1. Poor transitions
2. Too many participants plus others on the course

Event comments:

Nice course if the field were limited to half of what it was it would have been perfect. The course is too narrow for that many people, but a beautiful race with perfect weather.




Last updated: 2012-01-15 12:00 AM
Swimming
00:33:17 | 1500 meters | 02m 13s / 100meters
Age Group: 0/76
Overall: 203/787
Performance: Good
Suit: Wetsuit
Course:
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:57
Performance: Bad
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
01:05:28 | 24.85 miles | 22.77 mile/hr
Age Group: 0/76
Overall: 141/787
Performance: Good
Wind: Some with gusts
Course: Fairly flat with four bridge climbs.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:59
Overall: Bad
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
Running
00:44:30 | 06.21 miles | 07m 10s  min/mile
Age Group: 0/76
Overall: 0/787
Performance: Good
Course: Narrow out and back run on the boardwalk.
Keeping cool Drinking
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: Average
Race evaluation [1-5] 4