Zarautz Triathlon - TriathlonLong Course


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Zarautz, Guipuzkoa
Spain
 		Total Time = 00m
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Wake up at 07:30
Breakfast at 08:00 in hotel so green tea, oj, two slices pinapple, kiwi, 2 marmalade and butter sandwiches, coffee, 1 pre race hydration

11:00 two marmalade sandwiches 1 pre race hydration, 1 gel and water 30 mins before race
Swim
  • 55m 40s
  • 2900 meters
  • 01m 55s / 100 meters
Comments:

Open water swim in Atlantic, around a headland, lots of surf and chop, very difficult to get out of water. small field not much opportunity to draft
What would you do differently?:

I wore two swim hats and this was a good idea
Transition 1
  • 02m 39s
Comments:

I am not using tri shoes so the transition took longer than normal, very long transition, long beach run.
What would you do differently?:

don't leave a towel in transition they steal it
Bike
  • 3h 00m 13s
  • 81 kms
  • 26.97 km/hr
Comments:

3 bottles of Half IM infinit not full strength, but felt full of energy
Transition 2
  • 01m 56s
What would you do differently?:

don't go back with the lube stick, just pocket it, or bin it.
Run
  • 1h 39m 29s
  • 20 kms
  • 04m 58s  min/km
Comments:

I felt amazing for the first two laps, lots of energy, I found it easy to go 4:30 pace. Then my right ITB flared up at the knee, so I slowed down for the last lap which was annoying because I had lots of energy left
What would you do differently?:

work on the ITB
Post race
Warm down:

massage

What limited your ability to perform faster:

ITB flare up on right knee

Event comments:

Best race I have done to date




Last updated: 2012-06-12 12:00 AM
Swimming
00:55:40 | 2900 meters | 01m 55s / 100meters
Age Group: 0/
Overall: 17/
Performance: Good
Suit: Sailfish
Course: Open water swim in Atlantic, around a headland, lots of surf and chop, very difficult to get out of water. small field not much opportunity to draft
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: High
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding:
T1
Time: 02:39
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:00:13 | 81 kms | 26.97 km/hr
Age Group: 0/
Overall: 26/
Performance:
3 laps, two are undulating and then the final lap has the wall - 18% grade and tobogones
Wind: Strong
Course: challenging
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 01:56
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:39:29 | 20 kms | 04m 58s  min/km
Age Group: 0/
Overall: 17/
Performance: Good
3 laps, the third lap being 8km and first two being 6 km
Course: varied surface, lots of crowd support in the town
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Good
Race evaluation [1-5] 5