Bribie Triathlon Series - Race 3 - TriathlonSprint


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Bribie Island, Queensland
Australia
The Run Inn
28C / 82F
Sunny
 		Total Time = 1h 51m 4s
Overall Rank = 149/320
Age Group = 20-24M
Age Group Rank = 4/5
Pre-race routine:

Woke up 4:10am.
4 vitabrits and milk (had never had this before a race before, but it is my usual breakfast).
Coffee and 1 water bottle on the drive (~1:15)
Set up transition.
Had a latte (around 1 hour before race start. I wasn't sure if the milk would sit ok, but it did).
Event warmup:

Couple of jogs and arm swings. No real warmup. That's what the swim is for.
Swim
  • 17m 30s
  • 1000 meters
  • 01m 45s / 100 meters
Comments:

RPE 7

There were heaps of jellyfish in the water which was a bit creepy. I ended up being stung on the face once and the arm at least once.

I forgot my goggle anti-fog, so I stopped once to clear them out. Didn't really affect me too much. I was drafting pretty much the whole time, except for the first 200m or so until I eventually caught up with someone. Followed them the rest of the way.
What would you do differently?:

Remember anti-fog.
Transition 1
  • 02m 44s
Comments:

Ok transition. Run around 300m from water to transition.

Was told at race start we had to wear race number on the bike as well. Slowed me a little as I had it set up to put on for the run.
What would you do differently?:

Practice flying start.
Bike
  • 51m 22s
  • 30 kms
  • 35.04 km/hr
Comments:

Quite annoying the course was short 1km per lap.
the main point of this race for me was to work out how hard I could go on the bike while still being able to have a fast run. I set my HR alarm to go off at top of z4 (155bpm) so I didn't push too hard. This worked well. Overall RPE for the bike was 7, pushing towards 8 on the final lap.
Had 2 gels around the 40min and 1:10 mark in the race. Chased with water. Also had 1 bottle gatorade.
Cadence was quite high. Maintained above 90rpm often tending towards 100rpm.
What would you do differently?:

I could have pushed harder, but was saving myself for the run.
Need to get ready for tight turns earlier by shifting gears down. Didn't shift down so had to push hard to get up to speed again.
Transition 2
  • 00m 57s
Comments:

Still can't jump off moving bike. Decided to stop and get off.
Bike racking wasn't great.
Didn't take off helmet and put on shoes at same time.
What would you do differently?:

Practice jumping off moving bike.
Practice helmet on/shoes off.
Run
  • 38m 21s
  • 8 kms
  • 04m 47s  min/km
Comments:

Aimed to maintain z4 pace (4:57-5:20/km) for entire run leg. Success :)

Walked water stations (5 of these) and drank 1 cup and tipped 1 cup on head to keep cool.

Overall RPE probably a 8 with the last ditch effort for the last 1.5km or so a 9-10.
What would you do differently?:

Nothing really. Maybe could have pushed a little bit harder overall.
Post race
Warm down:

2 watermelon pieces and 2 cups endura. Banana and gatorade.

Event comments:

I've never done this event and had it run on time. My wave started 15mins late.

Water station seemed a little short staffed.

Volunteers very helpful.




Last updated: 2012-02-03 12:00 AM
Swimming
00:17:30 | 1000 meters | 01m 45s / 100meters
Age Group: 4/5
Overall: 149/320
Performance: Good
Suit:
Course: 1 straight line course south to north. Current was mostly in the direction of swim/slightly heading towards shore.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:44
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:51:22 | 30 kms | 35.04 km/hr
Age Group: 4/5
Overall: 175/320
Performance: Good
1st lap: avg HR 147; time 19:15. Watch auto-lapped at 10km, so was already onto the second lap. 2nd lap: avg HR 147; time 18:58. Watch auto-lapped at 20km, so was already onto the third lap. 3rd lap: avg HR 150; time 13:09. Due to previous auto-lapping, last lap measured as only 7km. Overall bike avg HR: 148 Actual Distance covered: 27.03km. Actual average speed 31.57kph.
Wind: Some
Course: Dead flat 3 laps around the canals. GPS measured 9km per lap, so only 27km total. Some tight corners and roundabouts, but also some straight sections to get some good speed.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Not enough
T2
Time: 00:57
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Bad
Running with bike Good
Racking bike Average
Shoe and helmet removal Bad
Running
00:38:21 | 08 kms | 04m 47s  min/km
Age Group: 2/5
Overall: 133/320
Performance: Good
GPS auto-lap at 2km intervals. 2km:avg HR 154; avg pace 5:17/km; time 10:34. 4km:avg HR 152; avg pace 5:12/km; time 10:22. 6km:avg HR 161; avg pace 4:57/km; time 9:54. 7.6km (run course short by 400m?):avg HR 171; avg pace 4:40/km; time 7:31. Overall run avg HR: 159 Actual distance 7.6km. Actual pace 5:02/km
Course: 3 laps out and back.
Keeping cool Good Drinking Just right
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? No
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4