DQ Triathlon at Marlton Lakes - TriathlonSprint


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Marlton Lakes, New Jersey
United States
DQ Events
71F / 22C
Overcast
 		Total Time = 1h 06m 53s
Overall Rank = 80/363
Age Group = 40-44
Age Group Rank = 11/41
Pre-race routine:

Woke up 430am ate 1 cup oatmeal with scoop of protein plus 1 cup coffee. Arrived at site and set up transition as close to bike out as possible. Additional nutrition intake of banana, power bar, and 16 oz OJ.
Event warmup:

1 mile run slowly bringing up heart rate into 140's ... bike the run course to familiarize course, spin high cadence in low gears until I got into the low 20's race pace. My swim warm up was the swim segment and my swim segment was my swim warmup :)
Swim
  • 08m 44s
  • 440 yards
  • 01m 59s / 100 yards
Comments:

Of all the DQ Events, I like this swim the best. It's relatively clean and there is enough room for all the participants in the wave. Water is warm by this time in the season. My swim is the weakest part of my race but fortunately the shortest.
What would you do differently?:

Train at longer distances and shoot to reduce the time next year by about 30-45 seconds
Transition 1
  • 01m 45s
Comments:

Rank 49/363 ... which is not bad.
What would you do differently?:

Next year I will train with the bike shoes already clipped into the pedals to see if I can trim 30 more seconds.
Bike
  • 29m 58s
  • 11 miles
  • 22.02 mile/hr
Comments:

I was happy with the ride overall as I've ridden it several times before the race. The temptation is to really ride hard here but I made sure I didn't red line the heart rate and save some for the run.
What would you do differently?:

I'd like to improve pace by at least 1 mph next year.
Transition 2
  • 01m 21s
Comments:

Rank 162/363 ... I initially ran into the adjacent rack and panicked when could not find my sneakers :) ... I probably lost at least 20 seconds here.
What would you do differently?:

Find the right rack :)
Run
  • 25m 6s
  • 3 miles
  • 08m 22s  min/mile
Comments:

I would have liked to be lower than the 8:00 min/mile pace but I just didn't have that level of fitness this year.
What would you do differently?:

Train much harder on the run early in the year.
Post race
Warm down:

Water and Shaklee Physique Recovery Drink

What limited your ability to perform faster:

Run pace needs to be faster

Event comments:

This is a great season ending race which is well attended and well run. You have to enter early because this one always sells out a few weeks ahead of time.




Last updated: 2008-08-31 12:00 AM
Swimming
00:08:44 | 440 yards | 01m 59s / 100yards
Age Group: 0/41
Overall: 145/363
Performance: Average
Suit: None
Course: Point to point ... you must walk across the burm from the bike transition area to the race start. You can bring footwear and the event staff will bring them back. I walked barefeet which was not too bad
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding:
T1
Time: 01:45
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:29:58 | 11 miles | 22.02 mile/hr
Age Group: 0/41
Overall: 39/363
Performance: Good
Heart rate was 145-155
Wind: None
Course: Fast with around 3 tight turns that were well marshalled. There are about 3 hills with false flats so be ready to gear down. The biggest hill is at near the end.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:21
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Bad
Shoe and helmet removal Good
Running
00:25:06 | 03 miles | 08m 22s  min/mile
Age Group: 0/41
Overall: 152/363
Performance: Average
Heart rate was between 150 and 160
Course: Flat and well marked.
Keeping cool Good 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: Good
Race evaluation [1-5] 5