Long Island Gold Coast Triathlon

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Long Island Gold Coast Triathlon - TriathlonSprint

View Member's Race Log View other race reports

Port Washington, New York
United States
Long Island Gold Coast Triathlon
Sunny

Total Time = 1h 19m 49s
Overall Rank = 328/826
Age Group = M30-34
Age Group Rank = 40/86

Pre-race routine:

Woke up @ 5am.
1pc toast w/ pb & j
continued hydration
Hammer Gel 15 min prior to start of swim.

Event warmup:

Short run w/ strides
Short bike ride, going through gears and mount/dismount
Short swim

Swim

16m 17s
880 yards
01m 51s / 100 yards

Comments:

I had some trouble with navigation during the first leg, after that I started sighting more and did much better.
With the wave start I spent a lot of time working my way through the people in my wave on the first leg. Once I rounded the bouy and had some open water the swim went much better.
Long run from the beach to the transition area. 45+ seconds

What would you do differently?:

Need more time in open water.

Transition 1

Comments:

I took an extra min in transition b/c i thought i was going to pass out. had to concentrate and catch my breath. it happend wile taking the suit off, as i was bending over to rip off the ankles.

What would you do differently?:

practice more transitions after swimming.

Bike

32m 17s
10.5 miles
19.51 mile/hr

Comments:

Ok ride. I really need more time in the saddle overall. It was the one area of training i would skip when time was tight.

Transition 2

Comments:

decent transition. need to practice mount/dismounting from bike more.

Run

26m 46s
3 miles
08m 55s min/mile

Comments:

I felt ok until the hill near the end. it almost ended me.

What would you do differently?:

Need to run more. This is my weakest event.

Post race

What limited your ability to perform faster:

inability to train in the 2-3 weeks coming up to the race 2/2 work.

Last updated: 2011-05-15 12:00 AM

Swimming
00:16:17 \| 880 yards \| 01m 51s / 100yards
Age Group:	14/86
Overall:	156/826
Performance:	Average
Suit:	vector pro x2
Course:	3 legs. ~300 out,300 across, 200 in
Start type:	Wade	Plus:	Waves
Water temp:	60F / 16C	Current:	Low
200M Perf.	Average	Remainder:	Good
Breathing:	Good	Drafting:	Average
Waves:		Navigation:	Below average
Rounding:	Good

T1
Time:	03:00
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:	Average

Biking
00:32:17 \| 10.5 miles \| 19.51 mile/hr
Age Group:	58/86
Overall:	439/826
Performance:	Average
Wind:
Course:	2 loops. 1 big climb about 1.5 miles into the loop
Road:	Rough Dry	Cadence:
Turns:	Average	Cornering:	Average
Gear changes:	Good	Hills:	Average
Race pace:	Comfortable	Drinks:	Just right

T2
Time:	45:00
Overall:	Good
Riding w/ feet on shoes
Jumping off bike
Running with bike		Good
Racking bike		Good
Shoe and helmet removal		Good

Running
00:26:46 \| 03 miles \| 08m 55s min/mile
Age Group:	58/86
Overall:	456/826
Performance:	Average
Course:	1st mile trail, 2nd 2mi flat/paved. w/ switchback/hills 4/5 of the way through. Unnecessary!
Keeping cool	Average	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]	5