ITU Long Distance Triathlon World Championship - TriathlonLong Course


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Almere,
Netherlands
Stichting Holland Triathlon
Sunny
Total Time = 7h 51m 14s
Overall Rank = /
Age Group = M25-29
Age Group Rank = 37/44
Pre-race routine:

Shuttle to the race start, it was a later start than usual.
Event warmup:

Stretching, prepping the bike, fairly long walk to the swim start
Swim
  • 1h 39m
  • 4000 meters
  • 02m 29s / 100 meters
Comments:

Rumor has it that the swim was measurd long and we swam between 4800 and 5k,but who knows. I had a sub par swim and there's no excuse for it.
What would you do differently?:

More swim training, I missed some key workouts leading up to the race.
Transition 1
  • 03m 40s
Comments:

A little slower T1 than usual. After the long swim I was spent and had a long run into transition.
What would you do differently?:

More transition practice
Bike
  • 3h 38m 44s
  • 74.56 miles
  • 20.45 mile/hr
Comments:

I covered up the display on my bike computer so I could only see cadence. I kept a high cadence and worked hard the whole way. Riding into the wind got frustrating when I felt like I was standing still
What would you do differently?:

More long rides in aero, I spent 75 miles in aero at the race and my shoulders were screaming.
Transition 2
  • 03m
Comments:

Had a good T2, it took a little longer than usual because I put on socks and had to grab more nutrition than usual.
What would you do differently?:

Just practice more, I'm happy with this T2
Run
  • 2h 26m 32s
  • 18.64 miles
  • 07m 52s  min/mile
Comments:

I felt great on the run until about 5k to go and then I was forced to walk a little. This has been a reoccuring theme in my recent races, I think I'm just pushing too hard on the bike. I took a bottle on the run with me and had it for the first 10k, I also brought along endurolytes and I think they really helped. Coming into the last 8k or so I start to get the chills and knew I was low on calories and probably a bit dehydrated.

I'm a little disappointed with my run, but I won't complain.
What would you do differently?:

More bricks and tempo runs. I know I can run better than this
Post race
Warm down:

I was beat up post race, I need calories and fluids big time. I ate a lot and just sat for a while then did some stretching

What limited your ability to perform faster:

Lack of race pace training.

Event comments:

An incredible experience, and a great learning experience. I'm very thankful for the opportunity and will be using this race as motivation and education for the 2009 season.




Last updated: 2008-06-15 12:00 AM
Swimming
01:39:00 | 4000 meters | 02m 29s / 100meters
Age Group: 41/44
Overall: 0/
Performance: Below average
Suit: QR Ultra Full
Course: One lap of 1300m, short beach run, 2700m point to point swim.
Start type: Run Plus: Shot
Water temp: 65F / 18C Current: High
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
T1
Time: 03:40
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:38:44 | 74.56 miles | 20.45 mile/hr
Age Group: 42/44
Overall: 0/
Performance: Average
Wind: Strong with gusts
Course: FLAT!! Not many turns but super windy. We rode along the dijk for the first few miles into the wind, then turned around had a tail wind for bit, then into the country side for changing winds (mostly headwinds and some crosswinds)
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Hard Drinks: Just right
T2
Time: 03:00
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike
Racking bike Good
Shoe and helmet removal Good
Running
02:26:32 | 18.64 miles | 07m 52s  min/mile
Age Group: 17/44
Overall: 0/
Performance: Average
Course: FLAT and sunny most of the way, a few bried sections of shade, it was a hot run.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
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