Atlantic City Triathlon - Sprint Distance - Triathlon

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Atlantic City, New Jersey
United States
70F / 21C
Total Time = 59m 3s
Overall Rank = 13/467
Age Group = 40-44
Age Group Rank = 1/36
Pre-race routine:

This was an early race - 7 am start with 6:15 transition close time. Oly start was 6:30
I timed my meals out the day/night before so have me developing appetite enough to hopefully wake me at 330 am. It worked, no need for alarm. Woke alert and ready. Banana, white rice, half cup coffee and 4 eggs breakfast. 350 calorie bar at 6:15 am.
Event warmup:

Since Transition closed early with 45 min to spare, I took wetsuit and extra sneakers to nearby parking lot, jogged a bit, got warmed up, put wetsuit on at 6:40 before lining up for tt style start, then left rest of my stuff at my car
  • 08m 34s
  • 440 yards
  • 01m 57s / 100 yards

I am still far beneath what I know I am capable of. Finally swam in a wetsuit I have no issues with. Zoot fusion 3.0 sleeveless was the way to go for me. Though the swim was in a bay, I still had to sight often. My final turn in towards home was a tad sloppy
What would you do differently?:

Offseason drills, hard painful work and technique improvement
Transition 1
  • 02m 49s

My time killer is the out of wetsuit into bike gear. It isn't something I practice often and it shows. Running with bike and mounting & getting moving is always good. I FLEW outta there!
What would you do differently?:

Now that I have 2 wetsuits I can take the old tight one and practice T1's with no worries about tears in the suit
  • 24m 13s
  • 9.85 miles
  • 24.40 mile/hr

Went out hard, passed too many to count in the headwind. On the turn back, moderate tailwind, kept pushing. I didn't bother having my HR strap on in this race. I went off feel and pushed close to full blown tt effort but held just enough for the run. Very content with the bike segment. It's my strongest leg and will only get better. I intend on being top times in bike from now on. I can hammer and should
What would you do differently?:

Maybe push even harder to the edge, doubt it'd kill my run. My bike fitness level is pretty high
Transition 2
  • 01m 25s

Since I've done more duathlons and bricks such as this, my T2 is much more efficient than T1.
What would you do differently?:

Try to get times under a minute. Can use all the time in the run!
  • 22m 1s
  • 5 kms
  • 04m 24s  min/km

Legs feel heavy off the bike. I am getting used to the quad pump going into a run though. Needed maybe 4 seconds of completely stopped stiff legged hamstring stretch. They just need it to wake up. Proceeded out and ran as close to a 7 min/mile pace as I could.
What would you do differently?:

Keep doing what I am doing. This was my best all around performance to date. I knew it in the run. I still have fear of going to hard too early into run and causing cramps. Still new to tri's, so I believe it is something I will continue to improve on. Get more tempo runs in and progressing through my intervals. I want to get into 6.50 pace soon!
Post race
Warm down:

STRETCH! Pour some cool water on the hot legs

What limited your ability to perform faster:

Nothing, this was my best performance to date

Event comments:

I cannot rave about Del Mo Sports enough. Technically this is only my 2nd open water triathlon, but heard great things and it exceeded expectations!!

Being my 2nd tri, I am more than pleased with my progress. It was a step up in size, in competition and I performed my best. I have improved more than I thought I would in such a short of time. I have aspirations of being competitive in AG Nationals and believe I can do it. I have to continue to kill on the bike. I can make up so much time there. I don't know if I'll ever get to a 5.55 type run pace for 5k, but I am sure as hell going to keep working at it. A long hard winter of swim improvement lies ahead I know it. I don't lose in the swim, but I CANNOT be that far back anymore! I ABSOLUTELY LOVE a tt style start to a tri. Why can't they ALL be that way. You run your own race that way, not chaotic bull$hit to start with in overcrowded waves

Last updated: 2015-08-11 12:00 AM
00:08:34 | 440 yards | 01m 57s / 100yards
Age Group: 2/36
Overall: 48/467
Performance: Average
Suit: Zoot Fusion 3.0 sleeveless
Course: square format
Start type: Dive Plus: Time Trial
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Good Navigation: Average
Rounding: Average
Time: 02:49
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:24:13 | 9.85 miles | 24.40 mile/hr
Age Group: 2/36
Overall: 5/467
Performance: Good
Wind: Headwind
Course: Cool route - Flat on lanes of 2 different parkways of Atlantic City.
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 01:25
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:01 | 05 kms | 04m 24s  min/km
Age Group: 6/36
Overall: 26/467
Performance: Good
Course: Out of field staging area towards and onto AC boardwalk and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 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] 5