Colonial Beach Triathlon - TriathlonOlympic


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Colonial Beach, Virginia
United States
67F / 19C
Sunny
 		Total Time = 2h 12m 3s
Overall Rank = 37/210
Age Group = M 40-44
Age Group Rank = 7/30
Pre-race routine:

Ate 1/2 Powerbar, drank plenty of water
Swim
  • 19m 21s
  • 1094 yards
  • 01m 46s / 100 yards
Comments:

Bad swim. Good buoy sighting on first two legs. Swam a little wide on last leg. Did not feel strong, possibly due to current. Got stung by jellyfish twice on my right arm. This was not the cause for my slow swim, however.
What would you do differently?:

Train more intervals at higher intensity. Find better swim-specific training plan. Sight buoys better.
Transition 1
  • 02m 5s
Comments:

Improved on T1 by 30s over last year. Still about 30-60s slower than the best age groupers
What would you do differently?:

Practice transitions at home
Bike
  • 1h 06m 10s
  • 24.85 miles
  • 22.53 mile/hr
Comments:

Best day ever on bike! PR for speed! Actual time when dismounting was 1:05:33. Felt good the whole ride. Got around a fast group on the way back. Dusted them all before the finish. No one passed me and stayed away.
What would you do differently?:

Train more intervals and high intensity sessions to get better speed. POssibly switch to disc wheel on a calm day.
Transition 2
  • 01m 41s
Comments:

Improved my T2 time by 13s over last year.
What would you do differently?:

Train at home for transitions.
Run
  • 42m 44s
  • 6.21 miles
  • 06m 53s  min/mile
Comments:

Good run. PR for 10K triathlon! Felt good. Had a stitch the first two miles, but did not need to stop. Stitch went away the rest of the race. Kept steady pace. Slight hamstring cramp last mile. Could have sprinted harder at finish to go under 2:12:00. Didn't check my watch before finishing straight.
What would you do differently?:

Continue taking enduralytes on run. Try for negative split after 5K. Check watch in finishing straight.
Post race
Warm down:

Walked and stretched.

What limited your ability to perform faster:

Lack of ability to swim fast.

Event comments:

Good fast course. Will try for a PR next year. Came up 2 places in age group over last year, with fewer participants this year.




Last updated: 2006-07-11 12:00 AM
Swimming
00:19:21 | 1094 yards | 01m 46s / 100yards
Age Group: 19/30
Overall: 85/210
Performance: Bad
Suit: Body Glove
Course: Triangular with current in todal Potomac
Start type: Run Plus: Shot
Water temp: 79F / 26C Current: Medium
200M Perf. Good Remainder: Bad
Breathing: Average Drafting: Below average
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 02:05
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:06:10 | 24.85 miles | 22.53 mile/hr
Age Group: 6/30
Overall: 37/210
Performance: Below average
Started a little slow, due to grabbing for gel and enduralytes
Wind: None
Course: Rolling, but smooth. One big hill.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:41
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:42:44 | 06.21 miles | 06m 53s  min/mile
Age Group: 4/30
Overall: 27/210
Performance: Good
Extremely consistent run. First half 21:22. Same for second.
Course: Very flat and fast course. Open and sunny for miles 1-2 and 4-6. Shady for miles 3-5
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4