Ameriprise Financial South Florida Triathlon

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Ameriprise Financial South Florida Triathlon - TriathlonSprint


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Coconut Creek, Florida
United States
Downtown Bicycles
85F / 29C
Sunny
 		Total Time = 1h 04m 42s
Overall Rank = 182/
Age Group = Clydesdale 200
Age Group Rank = 7/
Pre-race routine:

Early up-4:00 AM
Rice, egg, bean tortilla (got to get protein and complex carbs!)
Water
Drive to Tradewinds


Event warmup:

Body marking-Worked up a sweat.
Swam 100 yards in the lake.
Swim
  • 07m 25s
  • 437 yards
  • 01m 42s / 100 yards
Comments:

had a good swim. Didn't feel great at first, but found a groove and worked my way to the front.
First out of the water in my division.
What would you do differently?:

Need to get a little faster. I think I can drop a minute if I get in a groove earlier.
Transition 1
  • 01m 49s
Comments:

Panting a little coming into T1, but my bike was near entrance. Had a long run to the other side. I am not sure how one of the guys had a 29 sec T1. It would take almost that long to run the length of transition area.
What would you do differently?:

Move a little faster. Get a better shirt!
Bike
  • 33m 10s
  • 10 miles
  • 18.09 mile/hr
Comments:

Good bike course. Turns that helped since I don't have a super aero bike, but I am OK at accelerating.
I felt like my cadence was good. I just need to work on the engine.
I think I may try to "sample" a bike with drop bars, since at above 15 mph I have heard that straight bars can affect mph by 1-2 mph.
I felt like I did a good job of keeping my HR in a zone that I could transition well to running.
What would you do differently?:

Go faster!-I want to get my speed into the 20 mph range. I know I can, but I need to work on it.
Transition 2
  • 01m 14s
Comments:

Took a bit of time to drink the cold water out of the ice bag.....It was HOT.
panting a bit, but that is normal at a sprint.

What would you do differently?:

Have a second ice cold bottle at ready.
Have ice in cap ahead of time-not sure how to manage.
Run
  • 21m 4s
  • 2.5 miles
  • 08m 26s  min/mile
Comments:

OK, I am happy that my run average is getting better, but it was only so so as far as my division goes. I want to get it down to the 7:45-8:10 range. That would help a bit.
Felt good and passed a lot of people. Considering the heat, I am very happy with my performance.
What would you do differently?:

Have more cold water in transition for dumping over my head.
Post race
Warm down:

Uhhh-drinking water and starting to volunteer to break down

What limited your ability to perform faster:

I was feeling a bit tired before the race. I shouldn't volunteer when I am racing.

Event comments:

Love the multi race tri's.
Looking forward to seeing what Miami man is like.




Last updated: 2009-07-05 12:00 AM
Swimming
00:07:25 | 437 yards | 01m 42s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit:
Course: Lake swim, felt good, although difficult to see. It was bunched up at begning of heat, but after 5 min or so it cleared up. Was one of the first of the clydes out of the water, so that was nice. Plus, since it wasn't salty, I didn't have that funny feeling on my skin.
Start type: Wade Plus:
Water temp: 84F / 29C Current:
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding:
T1
Time: 01:49
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:33:10 | 10 miles | 18.09 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Little
Course: Two loops with some sharp turns. I think that helped me.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:14
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:21:04 | 02.5 miles | 08m 26s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
Course: Bow tie
Keeping cool Average 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: Below average
Race evaluation [1-5] 4

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2009-07-05 9:35 PM

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Master
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Subject: Ameriprise Financial South Florida Triathlon

2009-07-06 4:16 PM
in reply to: #2263493

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Master
1795
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Boynton Beach, FL
Subject: RE: Ameriprise Financial South Florida Triathlon
Nice race and great swim. I was in that division and outside of weeds in the middle of the swim it was good format. All those times you mention will certainly go down with time. Kudos for volunteering, although never tried it on race I was doing that day.
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