Dewey Beach Sprint Triathlon - Triathlon

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Dewey Beach, Delaware
United States
Dewey Beach Sprint Triathlon
67F / 19C
Total Time = 2h 12m 53s
Overall Rank = 351/382
Age Group = 45-49
Age Group Rank = 44/44
Pre-race routine:

Ate 2 packets of oatmeal at 5:15AM.
Event warmup:

  • 25m 8s
  • 880 yards
  • 02m 52s / 100 yards

My first triathlon (a note that I'll repeat in each section). The water was actually not bad - moderate swell with a strong current. We swam N to S with both the wind and the current.

I'm not a strong swimmer - just started in earnest in Feb and raced in Sept. I chose to go in my age group instead of in the novice wave and was glad. We waited about 20 minutes to go. I hung back and took my time on the swim, stopping to float (in wetsuit) a couple of times. Had some difficulty in navigation - found myself a solid 30 meters past the buoys at one time and also struggled to keep moving when I ran into other swimmers. Overall the swim was MUCH better than I anticipated and from what I understand much easier than in the prior two years.
What would you do differently?:

Train more and train more in open water. I did make two trips to Rehoboth to train with Kevin Danahy from TriCoach (highly recommended) but still am not quite where I need to be. Next year I hope to actually race in the water.

Also, my wetsuit zipper died right before the race (separated) so there was a time period of freaking out prior to the swim.
Transition 1
  • 05m 8s

Had trouble getting the wetsuit off due to zipper issues. As a result, transition was really slow. Actually stopped by the porta potty too.
What would you do differently?:

Put Body Glide on ankles to help get wetsuit off. Not destroy my wetsuit prior to the swim... :-)
  • 1h 06m 50s
  • 15 miles
  • 13.47 mile/hr

By far the worst part of the tri for me. People passing me almost non stop. I was so focused on training for the swim that I definitely did not get my training in the way I should have. On the way back in (into the headwind) my right calf started to cramp up. Unhappy ride all the way around.
What would you do differently?:

Train harder for the tri and make sure that I have different equipment. I was using a road bike, but did not have any type of aero bars. That combined with my hefty frame effectively made me a big sail riding into the wind. Next year for sure this needs to improve.
Transition 2
  • 02m 52s

This transition much more straight forward although still long by most people's standards. I stopped to guzzle a bunch of water and didn't take anything off prior to getting off the bike.
What would you do differently?:

Next time for the bike I hope to get out of shoes with them still locked into pedals. Also need to have a second water bottle on bike so that I don't need to stop to drink during transition.
  • 32m 57s
  • 3.5 miles
  • 09m 25s  min/mile

The run was great. I realized that I was going to finish my first tri and just relaxed through the run - not moving too fast but moving nonetheless. There was a water station at about the 1/3 and 2/3 points on the race. I stopped at the station walked with a cup of water for about 100 feet and then started back up each way. It was nice to start passing people at least at some point in the race.
What would you do differently?:

My objective was to finish the tri with a smile on my face, so I didn't push myself too much at this point. Next year I hope to actually race more competitively - for that I would have made sure I had some way to track my pace. I had no real insight into the pace going out - just ran at a slow comfortable pace.
Post race
Warm down:

Was met by my friends (several of whom raced) at the finish line and walked a bit. Moved quickly to beer - we took a cooler BTW and did not wait in the loooong beer line.

What limited your ability to perform faster:

It was my first tri and I was a bit overwhelmed. I didn't have a great sense of where my physical limits were (especially on the bike) and didn't really push myself the way I could have. I was honestly delighted to just finish, although when I learned that I finished last in my age class I was a bit pissed :-).

Looking back, I think I would have benefited from more bike training and also I should have practiced my transitions more. Also better gear on the bike would go a long way. I only averaged about 13.5 MPH on the bike - I think that with some training and more aerodynamic handlebars that could shift by about 5-6MPH which would have a big impact on time.

Event comments:

A great race for my first tri. Lots of really supportive and nice people. The night before the tri they had a first timers seminar and they also had a separate wave for first timers (I chose to go with my age group).

A couple of words of caution: If you're a beginner, make sure that you spend some time swimming in the ocean before coming out to race. Also if you're a weak swimmer (like me), make sure you get / rent a wet suit. While the waves were pretty friendly for this year's race, I was at Dewey a month earlier to train and swam in 4+ foot swells and that was not a pleasant experience.

Last updated: 2013-08-20 12:00 AM
00:25:08 | 880 yards | 02m 52s / 100yards
Age Group: 44/44
Overall: 366/382
Performance: Average
Suit: 2XU sleeveless
Course: Out to buoy, parallel to shore past 4 more buoys and then back to shore. About 150m from shore.
Start type: Wade Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Time: 05:08
Performance: Bad
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
01:06:50 | 15 miles | 13.47 mile/hr
Age Group: 43/44
Overall: 356/382
Performance: Below average
Wind: Headwind
Course: Out and back along Rt 1. Mostly flat other than the need to ride over the bridge to get to Bethany beach. Tailwind out, headwind returning.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:52
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:32:57 | 03.5 miles | 09m 25s  min/mile
Age Group: 38/44
Overall: 288/382
Performance: Good
Course: Straight out into Dewey and then back.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4