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 Swim
Comments: disappointed as slower than last year even thou 100yd split was 10 secs quicker! Reason was the tanker swimming in front that took up the whole lane :-) Once I was on his heels lost my focus and became rattled; breathing went erratic - reminded me of lake royal 'panic'. What would you do differently?: work on keeping calm when things dont go to plan; need to be able to adjust pace according to conditions; accept that a slower swim time not big deal when compared to bike/run.  Transition 1
Comments: I was fastest in my AG! even thoug I didnt practice this time I went through in memory - T1 is ok for me; only time constraint is distance from bike to timing mat - in this case right at the back! What would you do differently?: nothing - dont even want to consider leaving shoes on bike or running jump - benefits dont weigh up risks.  Bike
Comments: leading up to race all training except one ride was on trainer; one ride was on course. Last year 54:01 on a MTB. Swim issues fazed me a little and took ~4 miles before I got into a rhythm; changed gear and kept pushing once cadence got above 90, but too easily changed down when going got tough. What would you do differently?: more practice on road while focus on hills and lower cadence work. Transition 2
Comments: again transition was good even w/out practice. Only noticed legs felt awful when running, but limited B/R bricks. What would you do differently?: more bricks; nothing else.  Run
Comments: last year 26:35; started out slow as legs felt awful, focused on garmin pace to remind me I was doing 'ok' and quickly got down to 8:30m/m and then 8:00 on flat, but the hills coming back killed me. I also goofed a ran around a trash can thinking it was half way marker - so did many others!! Also I dropped trash so stopped to get it - admittedly only a few seconds delay. Three reason for slow time was minimal run training on road, no hill work and change to 4mm drop shoe that even after 2 months breaking in I had no confidence in so switched morning of race to old shoe. What would you do differently?: more miles miles miles, some speed work, B/R bricks and return to regular 12mm drop shoes. Also need to stretch more focusing on hips and foam roller even when on rest days. Post race
Warm down: walk around, eat, drink, stretch. What limited your ability to perform faster: - reduced confidence in running ability after training with 4mm drop shoes. - minimal bricks - minimal hill work on bike and run. Event comments: 106 entrants! Apparently numbers dropping past few years; as this is my local race hope ot returns next year. Well rexecuted as aways with Setup. Food and drink after race was great as always. Last updated: 2013-01-26 12:00 AM
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Sunny
Overall Rank = /
Age Group = 40-44
Age Group Rank = 4/17
woke up at 600am and drank apple/pineaple smoothie; continued to drink gatorade/water mix up to start. snacked on cliff bar and GU gel 15mins prior to start. Probably felt too full as ate whole abr normally half.
Before leaving house used roller on IT and no pain which increased confidence. Setup transition, walked in/out's, tried to relax and beleive in training.
wear warm clothes; spin arms and stretch neck.