The Crabman Sprint Triathlon - TriathlonSprint


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South Kingstown, Rhode Island
United States
TRIMOM Productions, LLC
67F / 19C
Overcast
 		Total Time = 1h 12m 20s
Overall Rank = 110/316
Age Group = 55-59
Age Group Rank = 4/13
Pre-race routine:

Ate light breakfast at 4:45 AM and drove to race site by 5:40 AM. Hydrated with electrolyte drink and energy gel just before heading to the beach.
Event warmup:

Short swim in the ocean. I was in the 5th wave, 5 minutes apart so I had a 25 minute wait.
Swim
  • 08m 51s
  • 440 yards
  • 02m 01s / 100 yards
Comments:

Swim conditions were good. In retrospect I could have gone out harder at the start instead of building slower.
What would you do differently?:

Go harder in the 1st 200 instaed of building and finishing hard.
Transition 1
  • 01m 59s
Comments:

Long run from transition on wet grass with bike to he street to mount. The distance was well over a 1/4 mile and the same for returning from the bike to T-2.
What would you do differently?:

Nothing I can think of.
Bike
  • 33m 27s
  • 11 miles
  • 19.73 mile/hr
Comments:

Flat course.
What would you do differently?:

Nothing because I went as hard as I could
Transition 2
  • 01m 2s
Comments:

Transitions are improving
What would you do differently?:

Keep practicing transitions to make them even faster
Run
  • 26m 56s
  • 3.1 miles
  • 08m 41s  min/mile
Comments:

My legs were spent from the high intensity bike plus the fact that this was my 1st run over a mile since achilles debridement surgery last November. I did not practice any bricks leading up to the race to protect my achilles. Run was a success as I have no pain in the achilles and I was satisfied with my run time considering everything.
What would you do differently?:

Now that my achilles is healed I will increase my run training for future triathlons.
Post race
Warm down:

Walked around, ate fruit and drank water and coconut water. Watched the rest of the athletes finish.

What limited your ability to perform faster:

Not being able to do any high intensity runs or brick bike/run training.

Event comments:

This was a fun race. The distance is perfect for me and the bike course is fast. I stayed and enjoyed breakfast and beers at the Ocean Mist restaurant overlooking the ocean and soaked up the great atmoshphere.




Last updated: 2012-08-07 12:00 AM
Swimming
00:08:51 | 440 yards | 02m 01s / 100yards
Age Group: 6/13
Overall: 122/316
Performance: Average
Suit: full wet suit
Course: rectangular
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:59
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:33:27 | 11 miles | 19.73 mile/hr
Age Group: 6/13
Overall: 76/316
Performance: Good
Went hard through out, heart rate was about 90% for most of the course.
Wind: Little
Course: Course was mostly flat and fast, 2 loops of 5.5 miles.
Road: Smooth Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:02
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:26:56 | 03.1 miles | 08m 41s  min/mile
Age Group: 6/13
Overall: 13/316
Performance: Good
HR was 85%-90%
Course: Run though the village of Matunuck with a few small risers and a branch. One section was gravel.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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