Cape Henolpen Triathlon - TriathlonSprint

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Lewes, Delaware
United States
Piranha Sports
Total Time = 1h 36m 51s
Overall Rank = 240/327
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

Practically up all night as my 1 year old son cried most of the night - so much so that guests in the adjoining motel room were banging on the wall. Not fun. Stuffed all my gear in a gym bag and headed to the race site w/ my brother. Our respective families would follow a bit later.
Event warmup:

Ate a banana and an energy bar or two w/ some coffee. Milled around until a decision was made to cancel the swim. There was minor flooding the night before, and the beach in the morning was non-existent. Serious waves and apparent rip tides. I was both disappointed and relieved. I had only started swimming in August (after a 25 year hiatus) and did not feel comfortable at all in the water.
  • 12m 30s
  • 0 yards
  • / 100 yards

I averaged an easy 8:20 pace. I had never competed in a triathlon or duathlon before, so I was being extremely conservative. Tried to enjoy the run, notwithstanding the fact that I was disappointed that the swim was cancelled. Rented a wetsuit for nothing!
What would you do differently?:

I should have pushed the pace. It was only a Sprint distance tri, and I was feeling way too comfortable coming into the transition area.
Transition 1
  • 01m 24s

Relatively easy transition as I didn't need to do anything but grab my bike. I took some time to drink some gatorade and some type of energy gel. I lost a bit of time trying to reset my bike odometer.
What would you do differently?:

Not much. Uneventful.
  • 55m 38s
  • 15 miles
  • 16.18 mile/hr

As I was riding a mountain bike w/ road tires, my speed was pretty pathetic. I averaged 16.2 mph. Had I been on a road bike with similar effort, I would have averaged well over 20 mph. It was fun passing a few road bikes during the race, but I didn't pass many. I also had trouble drinking while riding. Just not used to it. My water bottle was still full by the time I got into the transition area.
What would you do differently?:

Buy a road bike. Practice drinking while riding.
Transition 2
  • 01m

Fast transition as I didn't have any bike shoes to worry about. Drank down almost an entire water bottle of gatorade and was on way.
What would you do differently?:

  • 26m 21s
  • 3.1 miles
  • 08m 30s  min/mile

Ran a 8:30 pace. My legs felt really tired and tight the first 1/2 mile or so. After that, I got into a nice groove. Not too slow, and definitely not to fast.
What would you do differently?:

I should have pushed myself a little harder. I had way too much energy left by the end of the race.
Post race
Warm down:

Was greeted by the entire family at the finish line. Drank some water and ate an apple. Took pictures. Stuck around for the awards ceremony.

What limited your ability to perform faster:

I wasn't too motivated to push myself outside of my comfort zone. I trained to finish w/out injury. Mission accomplished.

Event comments:

Good fun race. I don't know whether I'd compete in this race again as it's hit or miss regarding the swim during this time of the year. When you've prepared for a tri and end up doing a du, its disappointing.

Last updated: 2006-09-18 12:00 AM
00:12:30 | 00 yards | / 100yards
Age Group: 0/
Overall: 173/327
Performance: Average
1.5 mile run in place of the swim.
Course: Easy out and back course - mostly flat w/ some hills.
Start type: Plus:
Water temp: 0F / 0C Current: High
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:24
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:55:38 | 15 miles | 16.18 mile/hr
Age Group: 0/
Overall: 296/327
Performance: Good
Wind: Some
Course: It seemed that the entire course was somehow slightly uphill. The course was well marked and car traffic was light. There were a couple sections that were a bit dangerous as the winds overnight blew some sand onto parts of the road. The wind was at our backs in the beginning stretch, but in our faces during the last stretch (loop course).
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:26:21 | 03.1 miles | 08m 30s  min/mile
Age Group: 0/
Overall: 150/327
Performance: Good
Course: The course was fairly flat w/ a few hills to make it interesting. The park was beautiful. Nice running trail.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3