Ko'Olina Triathlon

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Ko'Olina Triathlon - TriathlonSprint


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Kapolei, Hawaii
United States
USAT
87F / 31C
Sunny
 		Total Time = 2h 10m 42s
Overall Rank = 211/345
Age Group = 40-44
Age Group Rank = 20/25
Pre-race routine:

0430 checkin, 0615 mandatory USAT briefing.
Event warmup:

stretching, then 15 min walk from lagoon 4 to lagoon 1 to start swim.
Swim
  • 18m 5s
  • 660 meters
  • 02m 44s / 100 meters
Comments:

started at the back of my age group, outside right nearest rocks to avoid crowd. had to recover 6-8 times for running into feetr, arms, 8-10 course corrections / kept veering off to right.
What would you do differently?:

Practice being fish like. Need to develop 70% efficiency / 30% muscle...I'm the other way around.
Transition 1
  • 04m 37s
Comments:

too much time with rinsing feet, drying feet, putting on socks, lacing tennis shoes. Not sure how to pace....... 1st Tri. Learning curve.
Bike
  • 1h 08m 53s
  • 18.6 miles
  • 16.20 mile/hr
Comments:

all bikes passing me were high dollar road / race bikes. Passed several people, however, worst event as far as placement.
What would you do differently?:

ride a real road bike vs my $120 40 lb mountain bike.
Transition 2
  • 01m 23s
Comments:

didn't change shoes. ran in same nike shox as cycled in.
Run
  • 37m 44s
  • 4.5 miles
  • 08m 23s  min/mile
Comments:

Can't run and drink at same time. Rubbery legs off the bike. About a mile to get into stride / pace. Best event for placement.
Post race
Warm down:

Lots of good food and drink. Winning pro time was 1:21:34. Winning swim 10:15, winning bike 44 min, winning run 24 min.

What limited your ability to perform faster:

1st race, not knowing what pace to go on, slow T1, slow heavy 40lb cheap mountain bike, but the aero bars helped significantly.

Event comments:

My first triathlon. Overall goal was to finish, hopefully under 3 hrs. Very pleased with my performance.




Last updated: 2005-10-02 12:00 AM
Swimming
00:18:05 | 660 meters | 02m 44s / 100meters
Age Group: 15/25
Overall: 201/345
Performance: Below average
swim across all four lagoons
Suit: bicycle shorts and stretch tank
Course: 80m run to lagoon one, across sand beach to water. then swim/run, swim/run, swim/run, swim/run to exit lagoon 4 to T1. Each lagoon no longer than 220m and no shorter than 150m. 1st lagoon longest.
Start type: Run Plus:
Water temp: 81F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation: Average
Rounding: Below average
T1
Time: 04:37
Performance: Below average
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
01:08:53 | 18.6 miles | 16.20 mile/hr
Age Group: 19/25
Overall: 258/345
Performance: Average
Out of Ko'Olina to Barber's point industrial park.
Wind: Some with gusts
Course: Basically a flat course with tradewinds from all directions. 19 turns and 2 turnarounds to spoil avg speed. Exit T1 lagoon 4 to Ewa end of Ko'Olina, right turn uphill Ko'i'o St. Uphill onto Farrington Hwy, 1.8m stretch to Campbell Industrial Park, across railroad tracks, right on Kalaeloa Dr into industrial area, right on Malokile St. Technical aspect of course through park. Out of park across H1 bridge, left on Farrington for 2 mile return to Ko'Olina main entrance to lagoon 4 T2.
Road: Smooth Dry Cadence: 65
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:23
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:37:44 | 04.5 miles | 08m 23s  min/mile
Age Group: 11/25
Overall: 132/345
Performance: Average
2 laps around Ko'Olina.
Course: Out of T2 onto Waipahe St using sidewalk, left onto Ali'inue Dr. Two loop course with seven aid stations. Two loops around road and all four lagoons of the resort and finish past lagoon 4.
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] 3

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2005-10-02 8:24 PM

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Veteran
200
100100
Charleston, SC
Subject: Ko'Olina Triathlon

2005-10-03 2:14 AM
in reply to: #257906

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Expert
936
50010010010010025
Westchester County NY
Subject: RE: Ko'Olina Triathlon
If I had a car, and had the details I might have joined you.  I arrived in Honolulu yesterday, but I'm still a little jet lagged.  Though i was awake at that hour. 
 6 hours earlier in NY.

Good job.

2005-10-03 9:58 PM
in reply to: #257999

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Veteran
200
100100
Charleston, SC
Subject: RE: Ko'Olina Triathlon
nytrigirl,

first off, aloha. i was probably as tired as you with your jetlag before this event at O' dark-thirty. didn't sleep much the night before. it wasn't nervous anxiety, more excitement. anyway, this event wasn't in the BT races list....... otherwise, you may have known before hand and have come to Oahu prepared.... i could have used the support, my wife and kids are back in TN visiting her mother, missed my first triathlon. I'll be doing another sprint
Tri on the north shore of oahu (Haliewa Triathlon) on 30 Oct. Hope you enjoy your stay in HI. TwinsDaddy.
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