Colonial Beach Triathlon - TriathlonOlympic


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Colonial Beach, Virginia
United States
80F / 27C
Sunny
Total Time = 1h 57m 52s
Overall Rank = 16/306
Age Group = M30-34
Age Group Rank = 5/35
Pre-race routine:

Up at 4:45am, pack the car, check out of hotel and head for the race. Grabbed coffee and muffin at 7-11 to go along with my banana.
Event warmup:

10min of swimming
Swim
  • 13m 38s
  • 1000 meters
  • 01m 22s / 100 meters
Comments:

I pushed this swim slightly harder than usual...something I need to work on. There was a bit of bumping in the beginning but I swung a bit wide and got some clean water. Otherwise uneventful swim.
What would you do differently?:

Pretty good swim for me but I think going a bit harder caught up with me in T1.
Transition 1
  • 01m 49s
Comments:

I felt generally okay heading to transition but as soon as I got there and pulled my wetsuit off I got dizzy and started to feel like I might toss breakfast. I took a good 30sec just squatting down to gather myself. I felt a little better and worked through the rest of my change and walked my bike out to the mount line.
Bike
  • 1h 02m 54s
  • 24.85 miles
  • 23.70 mile/hr
Comments:

I just felt flat from the get-go. I actually checked a couple times along the way to make sure i didn't have a flat rear tire. It just felt hard to push. I guess that's what not riding for a week will do. Power data actually looks decent considering how I felt. I recently bumped my FTP up a bit and I managed to lay down a higher IF compared to a few weeks back at Lake Montclair. Unfortunately it just didn't feel strong.
What would you do differently?:

Stay consistent with my training through the week.
Transition 2
  • 01m
Comments:

I wasn't feeling the greatest coming into T2 and the dismount area was a bit rough so I decided to keep my shoes on. that made the dismount and run through transition a little slower. They used those little boxes with wheel slots to rack the bikes and I didn't get my rear wheel completely in so the bike fell over on me as i bent over to pull on my flats. Finally got everything together and headed out.
Run
  • 38m 29s
  • 6 miles
  • 06m 25s  min/mile
Comments:

Again, just wasn't feeling it. I didn't have my usual smooth efficient run..that top gear wasn't there and all I could do was hold steady. Not a terrible run but I know I'm capable of better, especially on such a flat (fast) out-back course with lots of people for motivation. I should be in the top 3-5 overall on the run.
Post race
What limited your ability to perform faster:

Poor race week preparation.

Event comments:

Decent race in a nice location. The Potomac isn't the nicest water to swim in but otherwise the course was pretty good.




Last updated: 2007-04-29 12:00 AM
Swimming
00:13:38 | 1000 meters | 01m 22s / 100meters
Age Group: 5/35
Overall: 35/306
Performance: Good
Suit: 2XU Elite full
Course: Triangle out from the beach.
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:49
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
01:02:54 | 24.85 miles | 23.70 mile/hr
Age Group: 5/35
Overall: 20/306
Performance: Below average
Work: 883 kJ TSS: 83.9 IF: 0.897 Norm Power: 242W VI: 1.03 Avg Power: 235W Avg Cadence: 95rpm
Wind: None
Course: Out and back with a few decent hills.
Road: Smooth Dry Cadence: 95
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Not enough
T2
Time: 01:00
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Bad
Shoe and helmet removal Average
Running
00:38:29 | 06 miles | 06m 25s  min/mile
Age Group: 3/35
Overall: 12/306
Performance: Below average
Course: Completely flat out and back mostly along the water.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? No
Evaluation
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