City of Rockingham Triathlon - TriathlonSprint

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Rockingham, Western Australia
Total Time = 1h 15m 27s
Overall Rank = 169/338
Age Group = 30-34
Age Group Rank = 18/32
Pre-race routine:

Bowl of bix as normal, picked up a friend and set off down the freeway AGAIN...
Event warmup:

Jogged for about 5-10 min, some good stretching then jogged 5-10mins back, bit more stretching.
  • 16m 27s
  • 750 meters
  • 02m 11s / 100 meters

Almost the slowets swimmer again, but a huge improvement again, managed to freestyle the whole way, and dead on my goal pace of 2mins/100, I was very happy with the swim.

I managed to "draft" (my version of drafting anyway) even overtook some people towards the end. Great conditions and a great swim. Felt very happy in the water, swam fairly smooth and didn't get put off my rythem even when getting a few knocks and bumps.

There was a prety long water "run" in this time aswell, the water got shollow very early and a long way from shore.
What would you do differently?:

Not much, if I can swim in those conditions every time I race I will be very happy.

I have to work on my speed, off to the club swimming training in the new year for me...
Transition 1
  • 00m

Dilly dalied a bit in transition, stuffed around with my heart rate monitor...(for the last time)
What would you do differently?:

Sort out my heart rate monitor, I love my data, and I just can't get it at the moment...?

Not sure i'm at the pace that it would make a huge diference, but I want to try and leave my shoes on the bike, may not make me any faster, it's just about looking the part...(its all about the image...;) )
  • 37m 31s
  • 20 kms
  • 31.99 km/hr

Bike time includes T1 and T2, bike computer said 32:30 for 20km.

Was having a great bike, managing to keep a pretty clear road, and was averaging upwards of 38km/h and fealing very happy. Avoinded any packs and congestion untill the last 2.5 kms, I made the last turn and then cought a slower group, where about 3 or 4 people were "hogging" the road, some others came up behind me, lots of yelling a moaning, a couple of very near misses and some locked brakes...I just dropped back a little to stay safe, but lost at least 2-3 minutes.

I enjoyed the ride this time, and was determined to keep my head as opposed to last week.
What would you do differently?:

Should have tried to pass thos last few riders early rather than slow down that little bit.
Transition 2
  • 00m

T2 was good, managed to jump off the bike while I was still moving for the fiirst time, and had a fairly smooth change to running gear.
What would you do differently?:

Same as T1, want to try leaving my shoes on the bike.
  • 21m 27s
  • 5 kms
  • 04m 17s  min/km

Started out very well, was trying to put in an effort where I felt like I had nothing left at the end of the race. Did well for the fist lap, but the last 1km or so I really started to feel the heat. I was running along feeling like my head was getting bigger and bigger to the point where it was as if it was going to didn't...but i'm sure it was close.
What would you do differently?:

Slower time that last week, but I didn't drink anywhere near enough on the run, considering the heat, I should have drunk at every station, not just the one cup I had.
Post race
Warm down:

No real warm down, just a little stretch and stood around chatting to friends and eating fruit, and drinking lots, even though it was a bit too late.

What limited your ability to perform faster:

Not drinking enough on the bike and then suffering for it on the run.

Event comments:

Best race i've been involved in...even if it was only because my name was on a rack...

Good fun, and a great result for me, I was aiming to beat my time from last week, even though the ride was 2km longer, I did beat the almost 3min, so I was very pleased...and had a good swim...

Last updated: 2006-12-11 12:00 AM
00:16:27 | 750 meters | 02m 11s / 100meters
Age Group: 28/32
Overall: 288/338
Performance: Good
Course: Dead flat, straight line swim, with a right hand turn at the end. Water was as warm as the heated pool I train in, and just about as flat.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Average
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:37:31 | 20 kms | 31.99 km/hr
Age Group: 14/32
Overall: 118/338
Performance: Good
Wind: None
Course: Vary flat and no wind, but very very congested.
Road: Smooth Dry Cadence:
Turns: Good Cornering:
Gear changes: Good Hills:
Race pace: Hard Drinks: Not enough
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:21:27 | 05 kms | 04m 17s  min/km
Age Group: 18/32
Overall: 156/338
Performance: Average
Course: Very flat, but very very hot by this time.
Keeping cool Bad Drinking Not enough
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5