Tradewinds Park Triathlon - TriathlonSprint


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Coconut Creek, Florida
United States
Multirace.com
81F / 27C
Sunny
 		Total Time = 1h 03m 43s
Overall Rank = 140/288
Age Group = Male 30-34
Age Group Rank = 18/27
Pre-race routine:

got up at 415. did todays tri with my parents - dad 58 and mom 60. had oatmeal and a banana. drove to the race
Event warmup:

nothing more than just setting everything up, walking around, and making sure mom and dad were ready to go. did a little swimming before the swim start to stretch the arms
Swim
  • 08m 26s
  • 437 yards
  • 01m 56s / 100 yards
Comments:

felt winded too early. knew it wasnt going to be spectacular, but still managed an ok time for me.
What would you do differently?:

train more at higher intensity
Transition 1
  • 01m 24s
Comments:

ok transition. had good position to just get the bike off the rack and then was at the bike start
What would you do differently?:

speed up. try to put bike shoes already on the bike, and get in them when already on the bike
Bike
  • 30m 49s
  • 10 miles
  • 19.47 mile/hr
Comments:

cant complain. felt strong on the bike. could have pushed a little harder, but kept it around 20mph because wanted the run to go well. had some mild calf cramping. maybe because hadnt trained at this speed for longer than a few miles at a time and the muscles werent prepared.
What would you do differently?:

try to train at higher intensity so my legs arent surprised by the higher cadence and faster speed
Transition 2
  • 01m 29s
Comments:

again, rack was just inside bike finish, so was quick to rack, then switch shoes. didnt have the zip laces, so took a little longer to get the shoes on
What would you do differently?:

try to be out of the bike shoes before dismounting, leave them clipped in. zip laces for running shoes.
Run
  • 21m 35s
  • 2.5 miles
  • 08m 38s  min/mile
Comments:

stronger run for me today. first 1/2 mi was exhausting and my calfs were cramping a little, so was concerned and kept the pace down for a little. they resolved, and i was then able to run better.
What would you do differently?:

continue to try to train at higher intensities/faster speeds so as not to overwhelm the legs when they're needed.
Post race
Warm down:

water, rest in the shade, wait for mom and dad to finish. banana

What limited your ability to perform faster:

lack of intensity training to race at speeds that were comfortable for me, but not for my calves

Event comments:

looking forward to the rce the troops tri on october




Last updated: 2008-03-22 12:00 AM
Swimming
00:08:26 | 437 yards | 01m 56s / 100yards
Age Group: 10/27
Overall: 114/288
Performance: Good
Suit:
Course: stratigh 1/4 mi swim, flat water
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding:
T1
Time: 01:24
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed: Average
Biking
00:30:49 | 10 miles | 19.47 mile/hr
Age Group: 151/27
Overall: 18/288
Performance: Good
Wind: None
Course: 2 loop, closed, road
Road: Smooth  Cadence: 80
Turns: Good Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks:
T2
Time: 01:29
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
Running
00:21:35 | 02.5 miles | 08m 38s  min/mile
Age Group: 144/27
Overall: 19/288
Performance: Good
Course: one loop, running road surface and trail.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 4