Atlantic City International Triathlon - Triathlon

http://connect.garmin.com/activity/376357610
Swim was in the bay at a nice 70°F water temperature. No chop in water and apparently there was some non-stinging jelly fish! It felt great to be in salt water with a wet suit. I had a high body position in this water. Felt good the whole way with a steady swim. Improved last years time by 1.5 minutes

I believe that I can push the swim harder, but haven't done that yet. The major improvement can be made through swimming lessons on technique.

I was 47s faster than last years race and last year I did not wear a wetsuit! I dropped my swim cap during the run and had problems trying to pick it up. Had problems putting on double layer socks. From the garmin trace the actual time that I was stationary at my bike was 2min and 42s.
http://connect.garmin.com/activity/376357617

Will not use these socks again for tri's. hold goggles and cap together. Also room for improvement here since I was only 11/28 in T1 in my age group.
No socks next time? Don't dry feet? remove wetsuit in water? Run faster out of water to bike.

Weather underground has the wind speed at less than 5 mph. It was great to once again ride on the the Atlantic City Expressway! I felt fast - and had my fastest average bike speed for a triathlon at 21.93mph (using official time and distance) The Garmin average was 21.4mph. I was about 5.5 minutes faster than last years race! http://connect.garmin.com/activity/376357625

Need to push the bike faster. There is lots of room for improvement here.

I was 1 minute faster than last year. From Garmin trace I only spent 30s racking bike and putting on running shoes and race belt. http://connect.garmin.com/player/376357628

I should run faster with the bike and out of transition.

This is a great fun course to run on the AC boardwalk! I still have not been able to train for running - I only did 8 runs in the last month. 6 of the runs were 2 miles 1 5K tri and on Wednesday before the race 4.7miles. Heel is feeling better, but still tender. I averaged for this 10K run the same average pace as the Marlton Lakes Sprint tri 5K.
http://connect.garmin.com/activity/376357631

Mile splits were not even. Starting out at 7:30 was OK for the transition off the bike and then it was good to drop down to a 7:16 and 7:10 pace, but then lost some mental focus because I didn't have the training behind me. I know I could have run faster for the 10K since I ran a 6:40 min/mile split in the last 0.2 mile

Walked for warmdown


Swim is still the worst age group ranking 16/28
Bike and run were good rankings at 5/28 4/28. I can improve on both once I can train for running again.


This is a great well organized race! It has the best after triathlon food! The location of Atlantic City also helps and you can get even more food at the Atlantic City Seafood Festival while you watch the award ceremony.