Cape Henlopen Triathlon - DuathlonStandard


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Lewes, Delaware
United States
Piranha Sports
70F / 21C
Overcast
 		Total Time = 1h 13m 22s
Overall Rank = 35/434
Age Group = 45-49
Age Group Rank = 5/26
Pre-race routine:

Up at 5:15am, ate 1/2 bagel and 1/2 banana + small coffee. Hydrated on the way to the race from the hotel.
Event warmup:

Some easy jogging (down to the beach to see the waves that prevented the swim from happening).
Run
  • 11m 1s
  • 1.5 miles
  • 07m 20s  min/mile
Comments:

Wore my Garmin Forerunner, so I was able to watch pace and not go out too fast. First mile was under 6:30, which is much faster than my 5k pace. Total distance according to the watch was 1.68 miles, so the run was definitely long. Real pace overall was 6:34.
What would you do differently?:

Nothing - pretty happy with my time here.
Transition 1
  • 01m 8s
Comments:

Overall transition wasn't bad - except that I started running down the wrong aisle at first! Lost about 10 seconds there. Everything else went smoothly. Goal for next year - start transitioning with shoes clipped onto the pedals - should save some T time that way.
What would you do differently?:

Triple check rack layout to make sure that I don't make a wrong turn. Learn to transition with pedals clipped in.
Bike
  • 36m 27s
  • 14 miles
  • 23.05 mile/hr
Comments:

This was a good bike for me. I averaged just under 23 mph for the first half, then picked it up more because I felt pretty good. I felt like the course was very fast for some reason. I was passing a lot of people on my 7 year old Cannondale - not bad! New aerobar/handlebar set up is helping a lot. Garmin said 13.75 mi.
What would you do differently?:

Nothing - maybe push a little harder from the start.
Transition 2
  • 00m 45s
Comments:

Good T2. No issues.
What would you do differently?:

Maybe learn to pull out of shoes while clipped in on the bike.
Run
  • 24m 3s
  • 3.1 miles
  • 07m 46s  min/mile
Comments:

After a good first run and bike, I didn't have much left in the tank for some reason. I was hoping to do 7's for the 5k, but just couldn't pick my speed up. I don't know if the first run or the fast bike (for me) took something out of me. Glad I was wearing the Garmin as the 1 and 2 mile splits were mis-marked (1.2 & 2.25 respectively).
What would you do differently?:

More brick training.
Post race
Warm down:

Post jog for 5 mins and some stretching.

What limited your ability to perform faster:

Tanked on the 5k.

Event comments:

Good race - might try to do it again next year.




Last updated: 2008-10-01 12:00 AM
Running
00:11:01 | 01.5 miles | 07m 20s  min/mile
Age Group: 0/26
Overall: 48/434
Performance: Good
Course: Out and back.
Keeping cool Good Drinking Just right
T1
Time: 01:08
Overall: Average
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
Biking
00:36:27 | 14 miles | 23.05 mile/hr
Age Group: 0/26
Overall: 21/434
Performance: Good
Wind: None
Course: Loop
Road: Smooth Wet Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
T2
Time: 00:45
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:24:03 | 03.1 miles | 07m 46s  min/mile
Age Group: 0/26
Overall: 88/434
Performance: Average
Course: Out and back. Surprisingly hilly for being next to the beach!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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