Naval Station Newport/Sprint Triathlon - TriathlonSprint


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Newport Naval Station, Rhode Island
United States
Naval Station Newport MWR
70F / 21C
Overcast
 		Total Time = 1h 29m 2s
Overall Rank = 33/117
Age Group = 30-37
Age Group Rank = 1/8
Pre-race routine:

Woke up at 5am. Showered, had 2 cups of coffee and a raisin bagel with soynut butter. Ensured all my gear was there, loaded up the car and arrived to the site around 6:15am.
Event warmup:

Ran about 10 mins, warming up legs with high knees, quick feet, hurdler hip stretch, and swinging leg back and forth. Then did about 4 pickups. Transitioned to 15 mins of biking with about 4x10sec bursts. Finally, finished with a short swim warmup of about 5 mins, which was about 10 mins out from race start.
Swim
  • 12m 52s
  • 586 yards
  • 02m 12s / 100 yards
Comments:

It was difficult to site buoys as they were just standard, white, mooring buoys. I think that will be changed next year. Lots of kayakers in the water and a few people with SCUBA gear.
What would you do differently?:

Maybe wear a wetsuit.
Transition 1
  • 01m 12s
What would you do differently?:

Nothing.
Bike
  • 49m
  • 16 miles
  • 19.59 mile/hr
What would you do differently?:

Put more miles in on the bike and do more intense work to increase speed higher to be more competetive. Get an aero drink bottle.
Transition 2
  • 01m 19s
Comments:

Took too long to get bike racked.
What would you do differently?:

Rack bike better!
Run
  • 24m 39s
  • 3.5 miles
  • 07m 02s  min/mile
What would you do differently?:

Nothing.
Post race
Warm down:

Drank 3 bottles of liquids - Gatorade, Fruit type water (provided at race) and water. Had one pancake - yes, there were pancakes being made on the spot.

What limited your ability to perform faster:

Haven't been training as hard or as much as I should have over last 2 months.

Event comments:

For a first time triathlon on Naval Station Newport, they sure pulled off a FABULOUS job! Lots of great things in the goodie bag including a technical, long sleeved shirt. This race is CHEAP, and to get good stuff like that is wonderful. Very well run and organized. Great food options at end of race. Highly recommend it!




Last updated: 2008-08-03 12:00 AM
Swimming
00:12:52 | 586 yards | 02m 12s / 100yards
Age Group: 4/8
Overall: 48/117
Performance: Good
AVG HR 151, Max HR 159
Suit: No suit, just skinsuit
Course: Triangle course with clockwise rotation. Started on a boat ramp, wading in the water. Great start and finish to the swim.
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Average
Rounding: Below average
T1
Time: 01:12
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:49:00 | 16 miles | 19.59 mile/hr
Age Group: 1/8
Overall: 42/117
Performance: Average
Avg HR 156, Max HR 163
Wind: Little
Course: Two loop course, mild hills.
Road: Smooth Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:19
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Bad
Shoe and helmet removal Average
Running
00:24:39 | 03.5 miles | 07m 02s  min/mile
Age Group: 1/8
Overall: 25/117
Performance: Good
Avg HR 173, Max HR 180.
Course: Out and back course, with an uphill right before halfway point, that you run down, THEN get to the halfway point, and run back up that same hill. Mild hill at mile 3. Water at every mile mark. Good, somewhat challenging course.
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] 4