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Lavaman Keauhou - TriathlonOlympic

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Keauhou, Hawaii
United States
88F / 31C
Total Time = 2h 44m 2s
Overall Rank = 55/148
Age Group = 45-49
Age Group Rank = 6/15
Pre-race routine:

up at 4:30, drank a Redbull and ate a PowerBar, Banana Bread, and had a few Cliff Shots. Started sipping Accelerade. Got dressed, and loaded the bike with hydration, few GU's taped to the bars. Headed out to drop off running gear at T2.
Event warmup:

Road bike down to T1. Dark outside. Stretched down by the bay start for the swim. Had another CliffShot, and water.
  • 28m 37s
  • 1640 yards
  • 01m 44s / 100 yards

vis was excellent. amazing coral on the way out and coming in. comfortable conditions, no waves, or wind.
What would you do differently?:

usually wear a rash guard, so this time got a rash on my neck. either I learn to "roll" or wear the rash guard.
Transition 1
  • 00m

time for swim included T1.
in the pit, 2 mile uphill grade out of T1
What would you do differently?:

work on my transitions
  • 1h 19m 53s
  • 24.85 miles
  • 18.66 mile/hr

traffic well controlled, good layout of course. easy to follow. nice aid stop 1/2 way.
What would you do differently?:

faster transitions, faster pace. work the hills more.
Transition 2
  • 00m

T2 time included in the run.
went ok. slow.
What would you do differently?:

work on being more efficient.
  • 55m 32s
  • 6.21 miles
  • 08m 56s  min/mile

was tired on the run. pretty exhausted, very hot in the off road sections. didnt stop but felt like it a number of times.
What would you do differently?:

train more ?
Post race
Warm down:

walked, hydrated. felt good at the end. did not cramp or feel sick.

What limited your ability to perform faster:

not sure, maybe just more effective training needed.

Event comments:

Really fun tri. Well coordinated and excellent post race activities, including excellent band, great food, and of course Kona beer on tap!
Can't wait to do it again next year, and will try to do the first on in the spring at Waikaloa.

Last updated: 2009-09-18 12:00 AM
00:28:37 | 1640 yards | 01m 44s / 100yards
Age Group: 4/15
Overall: 50/148
Performance: Good
Suit: tri suit
Course: out and back loop. around the "Tradewinds"
Start type: Deep Water Plus:
Water temp: 80F / 27C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Average
Time: 00:00
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
01:19:53 | 24.85 miles | 18.66 mile/hr
Age Group: 10/15
Overall: 70/148
Performance: Good
Wind: Little
Course: out of T1 there was a steep 2 mi climb. once up on Kuakini Hwy, it was pretty flat with some long mild grade climbs.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 00:00
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
00:55:32 | 06.21 miles | 08m 56s  min/mile
Age Group: 10/15
Overall: 76/148
Performance: Average
Course: challenging course, mixed road and off road. off road consisted of gravel/sand/rock trails, and golf course fairways/cart paths. Road sections were hilly.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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

2009-09-18 12:42 AM

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Kailua, Hawaii
Subject: Lavaman Keauhou
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