TriRock Philadelphia - Olympic Course - Triathlon

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Philadelphia, Pennsylvania
United States
Competitor Group
84F / 29C
Total Time = 2h 51m 15s
Overall Rank = 602/1291
Age Group = M45-49
Age Group Rank = 57/106
Pre-race routine:

This was my first triathlon so I didn't have a routine. Up at 4:00am and ate some cereal and banana. Met a friend and left the house at 4:30a and have coffee and soft pretzel on the way to the event. I was fully saturated from hydrating the previous day so I just kept sipping on some Powerade. Arrived at the event, set-up transition, went to swim start and proceeded to wait.
Event warmup:

Primarily stretching and reminding myself to keep calm and relaxed in the water.
  • 28m 32s
  • 1500 meters
  • 01m 54s / 100 meters

I was glad it was wetsuit legal. I was prepared to go without but the extra level of mental security was appreciated. The current appeared to be very low. The kayakers barely moved in the water. In general I couldn't ask for a better first triathlon swim. The TT start was great, marked great, no chop and very little contact. I really took it easy. I wanted to ensure that I did not get myself out of breath during the swim. It worked. I exited the water barely breathing hard.
What would you do differently?:

Now that I know what to expect, I would push harder in similar conditions. I could have swam more with intensity. It was a really good swim for me since I am new to swimming.
Transition 1
  • 06m 42s

This was my biggest problem area. I got severe ab and hamstring cramps for unknown reasons. I spent nearly 4 mins strteching. The guy next to me thought I was having a heart attack and kept offering to get medical. Don't know what happened but I thought I might DNF. Fortunately I worked out the cramps and slowly finished the transition.
What would you do differently?:

Not sure. I may have screwed up my hydration with way too much water leading into the event. I need to figure this out. This cost me 4 mins which is huge.
  • 1h 18m 25s
  • 40 kms
  • 30.65 km/hr

Bike felt good. I started out cautiosly because of the cramps in T1 but did not feel them so I opened up. This was my planned pace so I was ok with the results. Allot of riders out of position (on the left) which was a pain since I was trying to avoid passing on right and drafting penalties.
What would you do differently?:

I would ride about 10% harded next time.
Transition 2
  • 04m 3s

Good transition until port-o-pot stop. I urinated for over 2 mins and this more than doubled my T2. T1 and T2 "issues" added over 6 mins to my time.
What would you do differently?:

Need to fix hydration issues to avoid transition delays.
  • 53m 31s
  • 10 kms
  • 05m 23s  min/km

Run was good until I hit the sun. I mostly run on a treadmill to preserve my knees. I do have experience running in the heat, but the last couple miles took it out of me. My pace dropped significantly.
What would you do differently?:

More running in the sun? Not sure.
Post race
Warm down:

Little stretching and driinking. Not too much

What limited your ability to perform faster:

Lack of experience and I have to sort out the reason for the cramping and hydrate more effectively.

Event comments:

Nothing to compare it to but I thought it was run great. A couple little nits but nothing worth mentioning. Very pleased with my first tri. I wanted to be sub-3 hours and finished 2:51. Without the T1 and T2 issues I could have easily been 5 or 6 minutes faster so I am pleased.

Last updated: 2013-06-27 12:00 AM
00:28:32 | 1500 meters | 01m 54s / 100meters
Age Group: 0/106
Overall: 698/1291
Performance: Good
Suit: Xterra
Course: 1400m down stream and 100 m accross to the swim exit.
Start type: Plus: Time Trial
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 06:42
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
01:18:25 | 40 kms | 30.65 km/hr
Age Group: 0/106
Overall: 455/1291
Performance: Good
Wind: Little
Course: Two laps of mostly flat with four hills on each lap. Mostly good streets with some potholes and expansion joints to contend with.
Road:  Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:03
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:53:31 | 10 kms | 05m 23s  min/km
Age Group: 0/106
Overall: 531/1291
Performance: Average
Course: Flat and shady for first 4 miles. Some grass to run through. Hot, humid and sunny from miles 4 to 6. Wow, what a difference.
Keeping cool Average Drinking Just right
Post race
Weight change: %
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:
Race evaluation [1-5] 5