Atlantic City Sprint Triathlon - TriathlonSprint

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Atlantic City, New Jersey
United States
68F / 20C
Total Time = 1h 13m 5s
Overall Rank = 122/501
Age Group = 45-49
Age Group Rank = 4/25
Pre-race routine:

drove down Friday afternoon so as not to get caught in the evening shore traffic. Made it to packet pickup and enjoyed the afternoon evening, light run Friday night.
4am wake up call, yogurt with crunchy granola, (crunchy chewing woke up wife and kids :)...banana and a breakfast bar bottle of water. Coffee and visit to the head before crowds.
Event warmup:

Into transition area early racked and setup for race, plenty of time to relax hydrate and stretch. this was my second Tri and the size of the event and transition area was a little intimidating but also VERY exciting. Lots of excited and helpful competitors to chat with.
  • 09m 29s
  • 440 yards
  • 07s / 100 yards

First race in the wet suit, I did practice several open waters with the wet suit. Rhythm and breathing were 10x better then my first race, free style stroke for the entire swim with 30 to 40 stroke counts before stopping and checking position. felt very comfortable and relaxed. Some bumping and dunking and grabbing but its all good. Some "Chop" due to the strong wind blowing at us at start, had to breath on left side at cross over of the swim as waves were coming across right side.
What would you do differently?:

maybe swim a little harder, but overall loved my performance.
Transition 1
  • 04m 47s

looking at the transitions times you would think we were all lolly gagging, not the case I thought I had a decent T1 time, but the long rocky rough terrain run from water to rack, then almost a quarter mile run from rack to mounting area with bike was much to great a distance in my opinion, but I also understand the logistics and safety issues. Decided to go "sockless" for both bike and run, excellent decision!
T1 time overall placed 150 / 501
What would you do differently?:

run faster, need to start practicing clipping in bike shoes and giving that a try to save some time. I used "Pam" non stick spray on legs and shoulders and it was very helpful in removing the wet suit.
  • 26m 42s
  • 10 miles
  • 22.47 mile/hr

I really pushed myself on the bike, felt very strong Averaged 22.5 mph. Strong headwind on the way out. With this wind getting to the leeward side was very important (which isn't drafting). Loved riding with the fast paced bikes, some of these guys absolutely flat out FLY! 2 or 3 I could only pace with for several hundred yards.
What would you do differently?:

might look into purchasing Tri Bars for a more relaxed position, though most of the course I was on the lower bars in an aerodynamic position staying out of the wind as best as possible.
Transition 2
  • 03m 49s

T2 was a difficult long run after dismount. Calves started cramping badly trying to run in bike cleats (cleats put foot in an awkward position). Felt like I racked and changed to sneakers quickly but my T2 time was very average.
3:39 Overall 245
What would you do differently?:

maybe try leaving shoes clipped into pedals. but it was such a long run and rought terrain back to rack I didn't want to hurt bottom of feet before running.
  • 28m 19s
  • 3.11 miles
  • 09m 07s  min/mile

Started off the run telling myself to relax and get the legs in running mode. I think I held back a little to much. Mid run felt good again I may have been saving to much for the finish. as I hit the final up hill down hill over the last bridge my calf locked up badly, ran through it but was hopple for at least 2 minutes. I think if I had kept a better cadence and been more aggressive this wouldn't have happened. I always run a 26:30 5k and really wanted to meet or beat that average time, but the calf issue didn't help.
What would you do differently?:

be a little more aggressive on the run hydrate better, though I hate drinking and choking the water down as I run.
Post race
Warm down:

Crossed the finish line and went straight to the garbage can and threw up and it felt GREAT!!!(I really did) :)
Water banana grapes watermelon

What limited your ability to perform faster:

holding back to much instead of getting up to pace quicker, lengthen my stride which should quicken my pace.

Event comments:

Fantastic Event well run, great location. Staff and Volunteers were very good. The Seafood Festival that followed made this event even better.
I was so surprised I made the PODIUM in my second Triathlon and Super Psyched!!!! I HIGHLY recommend this race for next year.
DELMO Sports ran a great event, love the swag, really nice shirt with packets and finisher medals at the end. I like that they podium places 1 -5 for each division and the medals are awesome. Very nice ceremony on the stage of the Seafood Festival.

Profile Album

Last updated: 2012-08-19 12:00 AM
00:09:29 | 440 yards | 07s / 100yards
Age Group: 0/25
Overall: 206/501
Performance: Good
Suit: wet suit
Course: Floating start out and back
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 04:47
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:26:42 | 10 miles | 22.47 mile/hr
Age Group: 0/25
Overall: 57/501
Performance: Good
Wind: Strong with gusts
Course: Excellent course along the Atlantic City Expressway, well marked and very clean.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 03:49
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Average
00:28:19 | 03.11 miles | 09m 07s  min/mile
Age Group: 0/25
Overall: 202/501
Performance: Average
Course: nice course once you are on the boardwalk, well marked and plenty of volunteers and water stations. Crossing intersections was a little scary, the locals and gamblers were not happy with us and getting hit by an impatient driver was a possibility.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
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] 5