North East Triathlon - TriathlonOlympic


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North East, Maryland
United States
CGI Racing
82F / 28C
Overcast
Total Time = 2h 19m 31s
Overall Rank = 32/278
Age Group = M30-34
Age Group Rank = 3/38
Pre-race routine:

Spent the night about 20min away in Elkton. Up at 4:30. Had bagel w/ PB. Packed car and went to venue. Setup TA.
Event warmup:

Went out for a ~10min bike warm-up followed by a 6-8min swim warm-up. Drank 1/2 bottle of HEED in the AM and had a serving of Hammer Gel about 15min prior. It was already hot and humid, but luckily overcast.
Swim
  • 26m 43s
  • 1500 meters
  • 01m 47s / 100 meters
Comments:

First wave. Started in the second row in the middle. Got kicked a lot before the start as some ppl don't know how to tread water. Anyways, got knocked around quite a bit during the first 200...after that I drafted a bit of one guy but he was zig-zagging a bit so I went on my own. Prob should have stuck on his heals as we finished together...so I essentially just wasted some engery.
What would you do differently?:

Some more drafting would have been nice.
Transition 1
  • 01m 30s
Comments:

OA Rank: 10/278
AG Rank: 1/38
Avg HR: 168

Long run up to TA...~150M. 1min to run up and then 30s in TA. Had a good bike rack...2nd closest to bike in/out and I was the 3rd bike in on the rack.
What would you do differently?:

Nothing.
Bike
  • 1h 05m 46s
  • 23.3 miles
  • 21.26 mile/hr
Comments:

Road hard pretty much the whole time. There was one turn-around at ~mile 5 so I found out there I was in ~15th place on the course. I only passed a coulpe ppl as there were not many in front of me. I was passed by about 4 ppl (at least 1 started 5min back) through the first 20 miles. Myself and one other guy leap-frogged for a bit and it was at that time that 4 guys, completely cheating and drafting (each with <1 bike length b/t each other), blew by us both. F'ers!!! I so wanted to scream "why don't you draft a little bit" but I didn't, although in hindsight what could it have hurt.

Didn't take long that a 1hr bike wasn't going to happen. Even though the course has 1/2 the elevation gain of WB and was shorter, the constant acceleration needed to get up and down the hills has an impact. Plus its much harder to get into a solid rhythm. Regardless, still had a solid bike and prob at a harder effort than WB as reflected in my avg HR of 160.

NUTRITION:
1x HEED (275cal)
1x Hammer Gel from flask (~60cal)
What would you do differently?:

Nothing really.
Transition 2
  • 00m 36s
Comments:

OA Rank: 14/278
AG Rank: 3/38
Avg HR: 163

Racked bike. Put on shoes. Take off helmet. Grabbed race belt then hestitated for a second b/c I didn't know which was was run out. I had
to find the signs. Put belt on while running.
What would you do differently?:

Scout the "run out" beforehand.
Run
  • 44m 57s
  • 6.2 miles
  • 07m 15s  min/mile
Comments:

Had no idea what place I was in, but got passed by a few of ppl and the first guy in my AG that passed me was around mile 1.5. He was going at a much faster clip (avg'd 48s faster than me) that I couldn't keep up for long. Ran at a steady/hard effort and picked it up on the way back. Rolling hills had mile splits a bit all over the place. Being net downhill on the way back is nice. Finished with a strong last mile..sub 7!

NUTRITION:
water at every aid stations (~20oz total)
2xHammer Gel from flask (~120cal)
What would you do differently?:

Continue run training...my best run in a tri yet!
Post race
Warm down:

Packed up my TA stuff and headed back to the car. Jogged back to the course (my cd) with Laura's camera. Took some pics and cheered on Laura, other teammates and other athletes.

What limited your ability to perform faster:

My T times were too slow....j/k! Only the items noted above. OA very happy with my performance...nutrition was solid as the heat/humidity never got to me. Was happy to get some HW, even if it was a relatively slow 3rd place time (2AGs above and below had 3rd place finishers 3-5 faster than me). I'm sure it's gone the other way before where my AG was stacked.

Event comments:

Well organized, and on-time. Prompt awards ceremony and they had a mini-buffett of food in a nearby restaraunt that had A/C. Not much in the form of post-race activities, but a very good race overall.




Last updated: 2007-08-28 12:00 AM
Swimming
00:26:43 | 1500 meters | 01m 47s / 100meters
Age Group: 4/38
Overall: 62/278
Performance: Average
Not sure how accurate HR is in the water...esp since it showed a max of 213. Avg HR: 160
Suit: none
Course: Long narrow rectangle with a different entrance and exit point. Clockwise.
Start type: Wade Plus: Waves
Water temp: 81F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:30
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:05:46 | 23.3 miles | 21.26 mile/hr
Age Group: 3/38
Overall: 43/278
Performance: Good
Avg HR: 160 Max HR: 172
Wind: Little
Course: A short out-n-back followed by a counter-clockwise loop. All rolling hills. Smooth roads with the exception of one ~2mi stretch.
Road: Smooth Dry Cadence: ~94
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:36
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:44:57 | 06.2 miles | 07m 15s  min/mile
Age Group: 8/38
Overall: 59/278
Performance: Good
mile1 7:14/163; mile2 7:18/166; mile3 7:21/165; mile3-4.2 8:33 (7:08 pace)/164; mile4.2-5.2 7:33/164; mile5.2-6.2 6:58/168; Avg HR: 165 Max HR: 175
Course: Out and back on rte 272. Rolling hills, with net elevation gain on out.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 4