San Diego International Triathlon - International Course - TriathlonLong Course


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San Diego, California
United States
Koz Enterprises
72F / 22C
Overcast
 		Total Time = 2h 06m 2s
Overall Rank = 292/840
Age Group = 45-49
Age Group Rank = 36/60
Pre-race routine:

Woke up at 5:00am, ate granola bar and drank 20oz of Accelerade over next hour. Walked to transition from hotel and set up. Ate several date bars and 16oz of water about 1/2 hour before start.
Event warmup:

Jogged about 8 minutes with a couple of pickups. Put on wetsuit to stay warm, waited until about 9 minutes before my start, got in water and swam for 5 minutes, relaxed for 2-3 minutes and got in position for my start.
Swim
  • 16m 13s
  • 1094 yards
  • 01m 29s / 100 yards
Comments:

Started outside 1st row. Avoided a couple of guys going 30 deg. off course early and settled in. Concentrated on being "long" in the water. My pace seems fast for me. The water was really flat, no chop. Either I had a good day or the course may have been a bid short.
What would you do differently?:

Just continue training. I'm improving each time I race.
Transition 1
  • 02m 56s
Comments:

My rack was about 300 yds. from the Swim Out, so a long run to get to the rack. I ran (pretty fast) the whole way. A slight problem getting one bike shoe on (5-10 sec lost). Overall still good, as my sleeveless wetsuit is looser in the ankles and comes off very easily.
What would you do differently?:

Eventually get tri-specific shoes and leave them on the pedals.
Bike
  • 53m 56s
  • 18.64 miles
  • 20.74 mile/hr
Comments:

Long hill really thinned out the field. I climbed well, so passed more than passed me. Held my own up top. Fun, fast descent.
What would you do differently?:

I had room for a little harder exertion on the 2 loop rolling section.
Transition 2
  • 02m 40s
Comments:

Great transition. About 300 yds from my rack to the Run Out.
What would you do differently?:

Nothing
Run
  • 50m 17s
  • 6.21 miles
  • 08m 06s  min/mile
Comments:

Took the first two miles to get my legs back. Mile 3-5 were my fastest. The last mile was about equal to the first two. I thought I had a chance to break 8min/mile pace, but missed it. Even so, I'm happy, as this pace is faster than I've run my 5Ks in sprints.
What would you do differently?:

Push harder in the last mile, even though the body resists.
Post race
Warm down:

Water, walked, ate banana, muffin and OJ. Cheered on friends as they finished for a little over an hour.

What limited your ability to perform faster:

I'm new to this tri thing. This was my longest event to date.

Event comments:

Overall I'm very pleased. I went about 9 minutes faster than my expected time. Maybe there is something to this taper thing.




Last updated: 2007-06-25 12:00 AM
Swimming
00:16:13 | 1094 yards | 01m 29s / 100yards
Age Group: 0/60
Overall: 219/840
Performance: Good
Suit: Sleeveless Fit2Race
Course: In-the-water start, out and back. May have been a tad short.
Start type: Deep Water Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:56
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:53:56 | 18.64 miles | 20.74 mile/hr
Age Group: 0/60
Overall: 280/840
Performance: Average
Wind: Little
Course: A long moderate hill from mile 1.5 to 5. Once at the tiop of the hill, 2 loops, each with 3 moderate rollers each way. After loops, back down the hill. One mile of flat going into transition.
Road: Rough Dry Cadence: 83
Turns: Good Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Too much
T2
Time: 02:40
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:50:17 | 06.21 miles | 08m 06s  min/mile
Age Group: 0/60
Overall: 371/840
Performance: Good
Course: Out around Harbor Island, then along the Embarcadero to Seaport Village. Open course on sharing sidewalks with pedestrians and some bikes.
Keeping cool Average Drinking Just right
Post race
Weight change: %2
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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] 4