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Jersey Genesis Triathlon - TriathlonSprint

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Port Republic, New Jersey
United States
85F / 29C
Total Time = 1h 19m 36s
Overall Rank = 8/223
Age Group = M35-39
Age Group Rank = 1/17
Pre-race routine:

Awoke a little before 5am and had a glass of OJ, Ensure plus, Clif bar and coffee. Got the bikes on the car and Jack & Kath up for the 90 minute drive to the race.
Event warmup:

Rode for ~10' with a couple short race-efforts. Then ran for about the same with a few sets of strides. Just took a few strokes in the water before the race to make sure the wetsuit was on comfortably.
  • 12m 18s
  • 805 meters
  • 01m 32s / 100 meters

We swam about 100-200m straight out from shore before turning to follow the shoreline. At the turn I was around a bunch of swimmers, but right after the turn I found myself alone and could only see one swimmer just off ahead. I thought about surging and trying to catch his feet, but decided to just settle in and figured I'd hook onto one of the other swimmers around me as we went. That was my big tactical mistake because that swimmer only very gradually pulled away from me while no other swimmers ever got close to me. Had I surged, I think there was a good chance that I could have finished right with him with little or no extra overall effort for the swim. That would have saved me almost a full minute.

Otherwise the swim went well and I felt good getting out of the water.
What would you do differently?:

Surge and get those feet!
Transition 1
  • 01m

High-fived Jack on the way to transition while I got my wetsuit down to my waist. Once in T1, got the wetsuit off (still had to use my hands to get it off my ankles, but came off smoothly with that assist). Decided to go sockless today despite never trying it before--do as I say, not as I do ;-). Had a little trouble slipping my heels into the shoe, but overall a fairly uneventful T1.

18th OA T1 time
What would you do differently?:

Get some tri shoes and leave the shoes clipped-in on the bike
  • 38m 45s
  • 15.3 miles
  • 23.69 mile/hr

Took a couple minutes just to get my shoes tightened, grab a drink and get settled down from T1. Then started hammering.

I caught the 2 guys I had seen in T1 within the first 5 minutes or so. Then I saw nobody for quite awhile. Finally passed the leader coming the other way (turns out this was John Kenny--a national caliber open water swimmer and a not-too-shabby triathlete as well) and by the turn he already had about 4 minutes on me.

Since I didn't realize who it was in front of me, I decided to keep hammering and hope that I could narrow the gap somewhat (but, of course, it only grew). Nobody was around me at all once I passed those 2 early riders so I was truly out on a time trial by myself. Did a pretty good job maintaining my effort and came into T2 still alone in second (on the road, but not on the clock).
What would you do differently?:

Transition 2
  • 00m 43s

Coming into T2, got my feet out of my shoes and hopped off the bike quickly. Ran into transition and heard I was down about 5 minutes. Damn! Hadn't gained anything! Took off my helmet and sunglasses (dumb because I run with the glasses so had to put them back on). Slipped on shoes (went OK even without the socks) and grabbed my visor and race belt. Fussed with the belt a bit as I ran trying to get my number straight--finally realized I had put the number on backwards (facing me instead of out) and gave up.

20th OA T2
What would you do differently?:

Check that the number is on right before the race.
  • 26m 50s
  • 4 miles
  • 06m 43s  min/mile

As I headed out, I saw a couple bikers coming in so I wanted to set a solid pace right away. But I quickly realized I was working too hard and had to ease back. Walked through the first aid station just to get a drink and settle myself down. Then tried to establish a solid, but comfortable pace hoping I could pick it up over the second half.

Before hitting the first mile, a runner came flying up on me--way faster than I (turns out this was the 2nd OA athlete who started 3 minutes behind me). Once he had pulled away (not long!), I was totally alone again. It was hard to keep the intensity up as I was hurting and without anybody to chase or hold off, I was left to motivate myself. But that's the way it stayed all the way to the finish.

I crossed as the third finisher, but ended up 8th as there were a couple of faster older (40+) and younger (under 30) guys who started after me.
What would you do differently?:

Push a little harder. Embrace the pain! :-)
Post race
Warm down:

Felt a little sick and just tried to rest and cool myself off. Knew I had pushed hard, so that made me feel good.

What limited your ability to perform faster:

Tactical error on the swim and ability to self-motivate on the run.

Event comments:

I love this race--the 3rd time I've done it. Small and cheap, with good competition and post-race food. The course is fast and fun. The Bambino Biathlon is great (Jack finished 2nd AG) and there are lots of awards handed out. Hope to be back again.

Last updated: 2008-07-19 12:00 AM
00:12:18 | 805 meters | 01m 32s / 100meters
Age Group: 3/17
Overall: 18/223
Performance: Average
Suit: Full wesuit
Course: Triangular course
Start type: Run Plus: Waves
Water temp: 76F / 24C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 01:00
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:38:45 | 15.3 miles | 23.69 mile/hr
Age Group: 1/17
Overall: 7/223
Performance: Good
Power for the bulk of the ride (excluding getting up to speed and then getting around turns back into T2) was 292w (both avg. & normalized). About 0.975 IF.
Wind: Little
Course: Out-and-back along a mostly straight course--mostly flat, with just some gentle grades
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:43
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Below average
00:26:50 | 04 miles | 06m 43s  min/mile
Age Group: 4/17
Overall: 28/223
Performance: Average
Course: Loop course on flat roads
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2008-07-27 9:50 AM

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Not a Coach
Media, PA
Subject: Jersey Genesis Triathlon

2008-07-27 11:20 AM
in reply to: #1562307

South Jersey
Subject: RE: Jersey Genesis Triathlon

Great job out there JK! I am glad you were able to do the race after all. Don't beat yourself up over not trying to catch the guy's feet. You never know, maybe the surge would have been harder than you anticipated, etc. Good job racing your race. I am sure you pushed harder than you think on the's always easy to look back and think you should have gone harder.

Way to deliver a nice little butt-whoopin! Always a great way to start off the day !

2008-07-27 11:46 AM
in reply to: #1562307

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New City, New York
Subject: RE: Jersey Genesis Triathlon
Congrats on the AG win. But I gotta give props to 40+ guys for keeping you in your place
2008-07-27 7:52 PM
in reply to: #1562533

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Not a Coach
Media, PA
Subject: RE: Jersey Genesis Triathlon
That 40+ that FLEW by me on the run only gives me hope! 
2008-07-27 8:01 PM
in reply to: #1562307

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Herndon VA
Subject: RE: Jersey Genesis Triathlon

Hey John,

Great race and congrats on the age group win.  I enjoy reading race reports of people going for the win.  Of course, a little weight lifting and you would have podiumed for OA. 


2008-07-28 7:51 AM
in reply to: #1562307

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Reston, VA
Subject: RE: Jersey Genesis Triathlon
Very nice job in all three sports and I am glad to hear that you had fun!

2008-07-28 1:42 PM
in reply to: #1562307

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Extreme Veteran
"the wave", iowa
Subject: RE: Jersey Genesis Triathlon

way to go johnnykay!!!  does your neck get sore from all the ag medals hanging on your neck!

nice job on that swim

2008-07-28 7:37 PM
in reply to: #1562307

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Royersford, PA
Subject: RE: Jersey Genesis Triathlon
Dude, now I really wish I was able to talk the kids into doing the race this year. I seem to remember you saying one of your goals was to become a competitive Age Grouper. Well check that one off!!!!!! Top ten overall and an AG win !!!!! Awesome!!! This really is one of my favorite races and can't wait for next year.

Hee I can really brag about running a faster split 2 years ago in this race
2008-07-28 8:30 PM
in reply to: #1562307

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Wisconsin near the Twin Cities metro
Subject: RE: Jersey Genesis Triathlon
Nice placement on the OA and AG!  And yes, there is life (and speed) after 40
2008-07-28 9:15 PM
in reply to: #1562307

Subject: RE: Jersey Genesis Triathlon
Wow #1. I was so sad as this was my first year NOT doing this race. Boo hoo. Did NJ Sate Oly instead. Would've loved to have cheered for you.
Congratulations Johnny Kay.
You Rock.
2008-07-31 9:10 AM
in reply to: #1562307

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Subject: RE: Jersey Genesis Triathlon
Congrats on being 1st in your AG.  You are smoking fast!  You are a shining example that proper training really pays of, big time, on race day. 

2008-07-31 9:50 AM
in reply to: #1562307

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Cycling Guru
Fulton, MD
Subject: RE: Jersey Genesis Triathlon

Nice AG win!  And congrats on the top 10 overall!

Yeah ..... there was a chance you were gonna catch John ..... pros are always easy to run down!

And congrats to the little guy!

2008-07-31 12:54 PM
in reply to: #1562307

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Extreme Veteran
Southeast, PA
Subject: RE: Jersey Genesis Triathlon
Another solid I would expect. Just remember in the sprints...always attack, always go for the carrot...whether its the S, B or R.

BTW, Laura and I ride with John Kenny and his gf every once in a while....they are very nice folk...never would know he is a pro by talkin' to him.
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