Escape from Ft. Delaware Triathlon - TriathlonOlympic


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Delaware City, Delaware
United States
PIRANHA SPORTS
80F / 27C
Sunny
 		Total Time = 2h 48m 10s
Overall Rank = 69/221
Age Group = 30-34
Age Group Rank = 12/25
Pre-race routine:

Woke up at 3:45am

Ate Cinnamon Life & 2 eggs.
Drank water & accelerade up to race time

Arrived at transition at 5am. Transition closed at 5:35. I was on the second ferry leaving for the island and arrived around 6:15. There was a lot of waiting around as the ferry was transporting athletes from the mainland to the island.
Event warmup:

Nature walking.
Swim
  • 32m 48s
  • 1640 yards
  • 02m / 100 yards
Comments:

I was in the 3rd wave (last wave) - 4 mins back from the 1st wave.

Water was choppy and there was a strong cross current. I was told a lot of people quit during the swim or were being pulled from the water, including a friend of mine.

When in the water I couldn't see the buoys because of the high chops. I just focused on swimming toward the large flag pole at the Marina.

I felt good in the water. I am so glad I learned to breathe on both sides this year. I really helped in this race.
What would you do differently?:

Nothing
Transition 1
  • 01m 44s
Comments:

Felt good coming out of the swim.
What would you do differently?:

Nothing
Bike
  • 1h 22m 14s
  • 24.9 miles
  • 18.17 mile/hr
Comments:

I rode pretty hard given the windy conditions. Kept my cadence high. I felt good overall, except my right hammy was tight.

My nutrition was perfect on the bike w/ accelerade & hammer gel.
What would you do differently?:

Nothing
Transition 2
  • 00m 59s
Comments:

Quick transition to run. No issues.
What would you do differently?:

Nothing
Run
  • 50m 26s
  • 6.2 miles
  • 08m 08s  min/mile
Comments:

Kept HR around 165 for the first 5K. Then picked it up for the last 5K to about 170. I was passing a lot of people on the run so that felt good. Finished strong.
What would you do differently?:

Nothing.
Post race
Warm down:

Coke & water.

What limited your ability to perform faster:

wind

Event comments:

It was a well organized & fun race.




Last updated: 2006-10-06 12:00 AM
Swimming
00:32:48 | 1640 yards | 02m / 100yards
Age Group: 0/25
Overall: 91/221
Performance: Good
Suit: Yes, mandatory
Course: Straight swim from Fort Delaware on Pea Patch Island to Delaware City Marina.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: High
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:44
Performance: Good
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
01:22:14 | 24.9 miles | 18.17 mile/hr
Age Group: 0/25
Overall: 107/221
Performance: Good
Wind: Strong with gusts
Course: Flat except for ~mile climb over suspension bridge, both out & back.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:59
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:50:26 | 06.2 miles | 08m 08s  min/mile
Age Group: 0/25
Overall: 62/221
Performance: Good
Course: Flat. Out & 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
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