Rock Hall International Triathlon - Triathlon


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Rock Hall, Maryland
United States
Set Up Events
90F / 32C
Sunny
 		Total Time = 3h 00m 54s
Overall Rank = 228/418
Age Group = 40-44
Age Group Rank = 159/208
Pre-race routine:

Tent camped night before, 6hrs sleep. Up 430. Oatmeal, Greek yogurt, banana, coffee, diet sports drink 16oz
Event warmup:

5min swim, 5 min tread water for start
Swim
  • 40m 17s
  • 1500 meters
  • 02m 41s / 100 meters
Comments:

I suck at swimming. Obviously my weakest leg. But I was actually incredibly happy with this swim. Did very well by my standards? Will be focus of my efforts prior to next race.
What would you do differently?:

Nothing
Transition 1
  • 03m 13s
Comments:

Little slow. Wrong socks.
What would you do differently?:

Bring my correct socks :)
Bike
  • 1h 13m 40s
  • 25 miles
  • 20.49 mile/hr
Comments:

Did very well on the bike. Was worried I pushed too hard but wound up fine. No aid stations on course that I noticed.
What would you do differently?:

Nothing
Transition 2
  • 01m 18s
Comments:

Had to reapply suntan lotion
What would you do differently?:

Nothing
Run
  • 1h 02m 28s
  • 6.2 miles
  • 10m 01s  min/mile
Comments:

Lot of people bonked. Passed a lot of walkers. I managed to not walk at all. Good ramp to end with negative split. Poorly managed turnaround allowed many people to bypass the turnaround cutting 5min off their run...wasn't their fault, it was confusing and poorly controlled.
What would you do differently?:

Try to drink more, and deal with heat better...so as to go faster and keep pulse in check.
Post race
Warm down:

Small walk. Water, pizza, Gatorade

What limited your ability to perform faster:

Heat and little training time

Event comments:

Water station on back side wasn't very accessible to runners. Poor turnaround control. Post race was kinda crappy. horrible music. No beer. No vendors. Dogs drinking out of the kiddie pools containign the drinks. Not enough cold drinks. Otherwise great race. This was my first Olympic distance race, and I just had back surgery so I only resumed exercising 6weeks ago.......so, although my rankings are poor, I was very happy with completing and with my time.




Last updated: 2013-06-02 12:00 AM
Swimming
00:40:17 | 1500 meters | 02m 41s / 100meters
Age Group: 207/208
Overall: 348/418
Performance: Good
Suit: None
Course: 2 loop. Awful sun direction for final leg (nobody could see marker). Also, halfway point was too shallow. Many people walked, I shifted to breaststroke.
Start type: Deep Water Plus: Waves
Water temp: 79F / 26C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Bad
Waves: Bad Navigation: Good
Rounding: Good
T1
Time: 03:13
Performance: Below average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:13:40 | 25 miles | 20.49 mile/hr
Age Group: 92/208
Overall: 106/418
Performance: Good
Was in z4 whole time
Wind: Strong
Course: Strong headwind on return. One segment had very damaged gravel and pothole section
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:18
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
01:02:28 | 06.2 miles | 10m 01s  min/mile
Age Group: 139/208
Overall: 214/418
Performance: Below average
Hr way too high. Couldn't get below z5
Course: Two loop. Very hot and seemed that the wind diminished from earlier, but could have been perception.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Below average
Race evaluation [1-5] 3