Avalon Islandman Sprint Triathlon - TriathlonSprint


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Avalon, New Jersey
United States
TK Charities
Total Time = 1h 13m 14s
Overall Rank = 140/350
Age Group = 40-44
Age Group Rank = 14/35
Pre-race routine:

Was staying right across the street from transition. Rode the bike course the day before. Got up about 5:45, had some breakfast, a Clif bar, got my stuff together, listened to some tunes.
Event warmup:

Stretched and jogged a little. Stuffed myself in my wetsuit and dunked myself into the ocean to get a feel for the water.
Swim
  • 13m 6s
  • 437 yards
  • 02m 59s / 100 yards
Comments:

Rough and cold swim; got off to a nice start then panic set in - don't know why - was a swimmer growing up and have spent a lot of time in the ocean in my life. Wound up backstroking and breaststroking a lot of the way. Came in about 3 minutes above my SWAG of 10 minutes, not really happy with my performance here.
What would you do differently?:

For water temp this cold, would wear long sleeves. Then again, water is normally 10-15 degrees warmer this tie of year. Try to keep my head on straight next time; get more experience with ocean swimming. Definitely need more time and yards in the pool too. If I swam like I know I can, could have easily finished 5 minutes faster.
Transition 1
  • 02m 39s
Comments:

Glad I watched the video that was on BT recently; got a lot of good ideas. Little slow in T1; first time so wanted to be sure I had it all together for the bike, especially after my rough start in the swim. Nice idea from my wife's cousin about bringing a bucket to get sand off feet. Used mountain shoes, easier to run in; good velcro for in & out.
What would you do differently?:

Practice a couple times before race day. Maybe go sockless.
Bike
  • 35m 8s
  • 12 miles
  • 20.49 mile/hr
Comments:

Now that was more like it; my goal was 20 mph average; came in at 20.5 officially. My computer said 12.5 miles and 21 mph. About a 2 mph difference going south on the loops due to headwind. Passed lots of people on the ride. Saw my kiddos and their cousins on every loop waving their great signs, which was awesome. Had some bike envy, but that's a given most of the time on my old QR. Fortunately got to admire a few as I passed them.
What would you do differently?:

If anything push it harder, especially on the last loop - held back a little going in to the run.
Transition 2
  • 00m 59s
Comments:

Would have been a tiny bit faster if I didn't have to pose for pictures with my other half (sorry, dear!). Slammed down a gel and a drink. Felt pretty good at the start of the run.
What would you do differently?:

Practice, practice, practice.
Run
  • 21m 24s
  • 2.8 miles
  • 07m 38s  min/mile
Comments:

Came in a lot faster than I thought; goal was 8:00 miles. Was really psyched about my run split till I found out the course was short. Legs felt pretty good compared to a lot of brick workouts I'd done. Crossed the finish line with a smile on my face!
What would you do differently?:

Run harder; had way too much left at the end. Do more bricks and running races to work on pacing.
Post race
Warm down:

Hung with the kiddos, drank and ate everything in sight. Did some stretching.

What limited your ability to perform faster:

Think it was mental and lack of race experience since the 1980s. Stayed mostly aerobic which is great if you're doing a marathon or IM. Need to let it all hang out more next time; you only go around once.

Event comments:

Would do it again next year. Especially great to not have to travel and to have my whole family there cheering. Looking back, I'm proud of how far I've come since January, when I could only run 1/2 mile straight. I've got the tri bug now; the sky is the limit.


Profile Album


Last updated: 2008-06-04 12:00 AM
Swimming
00:13:06 | 437 yards | 02m 59s / 100yards
Age Group: 0/35
Overall: 0/350
Performance: Below average
Suit: Xterra Tank
Course: Ocean - out, down and back in. Long run to T1.
Start type: Run Plus: Waves
Water temp: 55F / 13C Current: Medium
200M Perf. Below average Remainder: Bad
Breathing: Below average Drafting: Below average
Waves: Below average Navigation: Good
Rounding: Average
T1
Time: 02:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:35:08 | 12 miles | 20.49 mile/hr
Age Group: 0/35
Overall: 75/350
Performance: Good
Wind: Some
Course: 3 loops, smooth and fast
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 00:59
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:21:24 | 02.8 miles | 07m 38s  min/mile
Age Group: 0/35
Overall: 182/350
Performance: Average
Course: A little shorter than 5k; hard sand on the beach.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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? Yes
Post race activities: Good
Race evaluation [1-5] 5