Cape Henlopen Triathlon - TriathlonSprint


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Lewes, Delaware
United States
Piranha Sports
74F / 23C
Sunny
Total Time = 1h 21m 55s
Overall Rank = 96/325
Age Group = 20-24
Age Group Rank = 2/
Pre-race routine:

Woke up 5am, ate Kashi cereal, soy milk, banana, sipped on GU2O, got to site, set up. Very cold in the morning.
Event warmup:

Light stretching, no warm up.
Swim
  • 18m 4s
  • 547 yards
  • 03m 18s / 100 yards
Comments:

My very first ocean swim and it had to be a race. Waves about 3-4 feet at the most, maybe less but I was scared. I breath only on the right side so I got battered by the waves and decided to swim face out. Looked around when I was in a trough and was surrounded by walls of water. Freaked out, had to hang on to a surfboard for about a minute or so. Could feel heartrate way too high. Once out of water, still 1/4 run to T1 on pavement -- not so fun.
What would you do differently?:

Learn to swim better. Don't swallow so much salt water.
Transition 1
  • 01m 32s
Comments:

1/4 run from beach to T1 took a lot out. HR was high already from bad swim, running in sand made it worse. Didn't want to risk the shoes-on-bike thing so wasted a bit of time mounting.
What would you do differently?:

Learn shoes-on-bike thing.
Bike
  • 38m 29s
  • 15 miles
  • 23.39 mile/hr
Comments:

A few bumps.. like where the asphalt would crease or something. Otherwise good course. Some competitors wouldn't follow rules and would block/draft after I passed them. Should definitely drink next time. Never felt like it with salt water just sitting in stomach. Maybe need up-front bottle to remind me rather than behind back rack.
What would you do differently?:

Go a bit harder. Maybe get bike comp so I can tell how far I've gone (so as to not leave too much in the tank) and pace.
Transition 2
  • 01m 25s
Comments:

Good dismount! Finally managed to take 1 foot out, pedal pedal pedal, take other out, pedal, get off, run. Grass on feet sucked tho, took time to clean them off before putting in socks.
What would you do differently?:

Stop being a pansy and put dirty feet into clean socks.
Run
  • 22m 17s
  • 3.1 miles
  • 07m 11s  min/mile
Comments:

Didn't manage to get a drink here either! Kid dropped drink the first time and ran out the second time I passed him. Mile markers not that clear, definitely left too much in the tank.
What would you do differently?:

Go harder. Wear a watch next time to get idea of time at least. Would be nice to see pace or distance, and HR.
Post race
Warm down:

Drink water, walk around, cheer on rest of team.

What limited your ability to perform faster:

Panic on the swim. No indication of distance remaining, both on bike and run, so was hard to know if to push harder or not.

Event comments:

First wave (ladies) started early or they just didn't wait for everyone. Roads were not busy at all which was nice. 1 water station is fine for a 5km run, but maybe a few more volunteers so they don't run out of water when a larger group runs past.




Last updated: 2007-09-23 12:00 AM
Swimming
00:18:04 | 547 yards | 03m 18s / 100yards
Age Group: 0/
Overall: 284/325
Performance: Below average
Suit: Xterra Sleeveless
Course: Out about 25 yards, left around buoy, straight up northbound (waves from the right) for about 400 yards past 2 buoys, left around buoy, about 25 yards toward beach.
Start type: Run Plus: Waves
Water temp: 74F / 23C Current: Medium
200M Perf. Good Remainder: Below average
Breathing: Bad Drafting: Bad
Waves: Below average Navigation: Average
Rounding: Good
T1
Time: 01:32
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:38:29 | 15 miles | 23.39 mile/hr
Age Group: 0/
Overall: 49/325
Performance: Good
Wind: Little
Course: Good number of turns, nice scenery. Only 1 small hill, otherwise pretty flat. Few stretches out in the open where wind could pick up a bit.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:25
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:22:17 | 03.1 miles | 07m 11s  min/mile
Age Group: 0/
Overall: 0/325
Performance: Good
Course: Around the park on paved trail, finish on grass.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4