Singer Island Triathlon - TriathlonSprint


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Riviera Beach, Florida
United States
Multirace
76F / 24C
Sunny
 		Total Time = 1h 20m 46s
Overall Rank = 148/243
Age Group = M30-34
Age Group Rank = 12/16
Pre-race routine:

Arrived early for transition set up. Pre-race nutrition consisted of 2 packets Gen uCan, 2 tbsp coconut oil, and 1 shot of X2. Then spent time in prayer.
Event warmup:

Ran from finish line one mile out and then back. Next, road out bike 5 miles down start of course and then back. Finally, swam to first buoy then back to start line.
Swim
  • 16m 15s
  • 400 meters
  • 04m 04s / 100 meters
Comments:

Waves were 1-2 at start. As sun came up, waves picked up to 4-5. Heavy contact at start, waves, and lack of lifegaurds were unnerving to me. This played with my mind really bad.
What would you do differently?:

Learn to freestyle swim with good technique, learn to bi-lateral breath, develop strategies to handle open water panic, and practice in rough conditions.
Transition 1
  • 03m 48s
Comments:

1/4+ mi run from beach to transition area.
What would you do differently?:

For long runs to transition, practice run after swim. Otherwise, nothing.
Bike
  • 32m 2s
  • 10 miles
  • 18.73 mile/hr
Comments:

Bike handling and hill climbs were good for my current fitness and training level. No issues. Heart rate monitor died due to swim.
What would you do differently?:

Put on HRM in T1.
Transition 2
  • 01m 33s
Comments:

610 got hung up on handle bars.
What would you do differently?:

Replace 610 with a true triathlon watch.
Run
  • 27m 9s
  • 3 miles
  • 09m 03s  min/mile
Comments:

No HRM data, so just keep an easy effort going.
What would you do differently?:

Push a little harder during the run.
Post race
Warm down:

Got some water, walked around for 10 minutes, then consumed post race nutrition (1/2 cup coconut milk, 1 scoop DEEP30, and 1 packet of Gen uCan).

What limited your ability to perform faster:

Poor swim and lack of HRM data.

Event comments:

Only 2 lifeguards during the swim, no security at transition set-up, no one at bike mount area which resulted in people just riding in and out past the mount/dismount point, no check upon removal of bike from transition. Contacted Multirace with no reply.




Last updated: 2013-06-15 12:00 AM
Swimming
00:16:15 | 400 meters | 04m 04s / 100meters
Age Group: 0/16
Overall: 0/243
Performance: Below average
Suit: None
Course: East to first buoy, right turn to swim north to next buoy, and then another right turn at second buoy to finish west swim.
Start type: Wade Plus:
Water temp: 86F / 30C Current: Medium
200M Perf. Below average Remainder: Bad
Breathing: Below average Drafting: Bad
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 03:48
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
00:32:02 | 10 miles | 18.73 mile/hr
Age Group: 0/16
Overall: 0/243
Performance: Good
Wind: Some
Course: North with a U-turn at mile 4. South then right curve to west run over 80+ ft bridge. U-turn at the bridge to go back across to finish.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:33
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:27:09 | 03 miles | 09m 03s  min/mile
Age Group: 0/16
Overall: 0/243
Performance: Average
Course: Over same bike bridge, u-turn to come back over bridge, and finish with a flat 1 mi loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
Evaluation
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 2