MetaMan Bintan Triathlon - Half Course - Triathlon


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Bintan,
Indonesia
MetaSport
28C / 82F
Precipitation
 		Total Time = 5h 58m 31s
Overall Rank = 60/182
Age Group = 45-49
Age Group Rank = 1/5
Pre-race routine:

Shower, numbers stretch, vitamins, rehydration salts, breakfast yoghurt, rice, 2 eggs.
Check bike and add food.
Watch full ironman start.


Event warmup:

Mobilisation exercises
Warm up swim, short sprints and recovery. Spotted one small jellyfish.
Swim
  • 37m 15s
  • 1900 meters
  • 01m 58s / 100 meters
Comments:

Apart from navigation problems the swim was good.
What would you do differently?:

Still need to get goggles with corrective lenses.
Transition 1
  • 02m 37s
Comments:

Transition went well. I had practiced the hill start a couple of times the day before.
What would you do differently?:

Nothing
Bike
  • 3h 12m 22s
  • 90 kms
  • 28.07 km/hr
Comments:

Although I was quicker than last year on the same course, feel I could still improve.
What would you do differently?:

More hill training.
Transition 2
  • 02m 1s
Comments:

Got changed fine all except for gloves which I forgot and couldn't find my bag again. One of the race organisers helped me out by taking my gloves and putting them on my bike .
What would you do differently?:

Remember gloves.
Run
  • 2h 06m 16s
  • 21.1 kms
  • 05m 59s  min/km
Comments:

My pace was OK although I was aiming to do negative split it turned out the first lap was fastest. Just one toilet stop towards end of first lap. It was raining for most of the run which helped to do faster time compared to last year. Awesome to see Ogden and Brown battle out on the run.
What would you do differently?:

Try negative split again.
Post race
Warm down:

Relaxed and waited for pro men to finish.
Compression socks, coffee and ice cream.
Compression gear at night.
Light stretching and roller.

What limited your ability to perform faster:

Slight back strain and lack of hill training on the bike.

Event comments:

Enjoyable race, small and friendly. Lots of great volunteers and supporters.




Last updated: 2014-08-12 12:00 AM
Swimming
00:37:15 | 1900 meters | 01m 58s / 100meters
Age Group: 1/5
Overall: 32/182
Performance: Good
Suit: No
Course: Went out to buoy by Island on right side of lane to counter current. Saw lagoon ray on way out. Then headed for end of peninsular and far side of bay. Found myself off course with red markers on wrong side, got back on course but couldn't see turn buoy til late. Turned but again couldn't see turn buoy,
Start type: Run Plus:
Water temp: 29C / 84F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 02:37
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:12:22 | 90 kms | 28.07 km/hr
Age Group: 2/5
Overall: 102/182
Performance: Good
Wind: Headwind
Course: The course starts with several hills, some quite steep. I managed to fall off at the first aid station on a road bump while trying to drink at the same time. A few scratches and a bump on the head but jumped back on. The rest of the course went by fine although challenging with wind, more hills and rain in the last 5k.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:01
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Average
Running
02:06:16 | 21.1 kms | 05m 59s  min/km
Age Group: 1/5
Overall: 53/182
Performance: Good
Course: 3 loops on sand track then uphill through resort and back to transition.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
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] 5