The Nation's Triathlon

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The Nation's Triathlon - TriathlonOlympic


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Washington, Washington, D.C.
United States
TNT productions
80F / 27C
Sunny
 		Total Time = 3h 27m 48s
Overall Rank = 3232/6000+/
Age Group = 45-49
Age Group Rank = 264/290
Pre-race routine:

Up at 4:30am, meet with team ttok bus to race. Rack bike, layed gear, head call x 2,
Event warmup:

Strenching with light run warm-up
Swim
  • 38m 24s
  • 1500 meters
  • 02m 34s / 100 meters
Comments:

Swim was good, sould of pushed harded
What would you do differently?:

I slacked alittle after NJ State Oly. should of keep up (Hard) training but wanted to come in fresh
Transition 1
  • 02m 42s
Comments:

1st time with compression socks, long run into and out of T1
What would you do differently?:

Not much, only thing that slowed me down was the long run into and out of trans
Bike
  • 1h 26m 40s
  • 24.85 miles
  • 17.20 mile/hr
Comments:

nice bike course, afew unexpected hills
What would you do differently?:

Again I sould of keep up the training pace after NJS
Transition 2
  • 02m 46s
Comments:

I sat to put socks and shoes on............
What would you do differently?:

Not much, only thing that slowed me down was the long run into and out of trans
Run
  • 1h 17m 36s
  • 6.21 miles
  • 12m 30s  min/mile
Comments:

Got hot quick, used the trees to stay cool, Ran 1st 3 mile then walked for 2min at each water stop which was at each mile
What would you do differently?:

Try to push through without walking
Post race
Warm down:

Lt streaching

What limited your ability to perform faster:

I slacked alittle after NJ State Oly. should of keep up (Hard) training but wanted to come in fresh. Ened up with flu 3 weeks prior and loss a week and a half of training. Had to state slow after flu to not relaps

Event comments:

The swim course is in the scenic Potomac River with the Washington Monument operating as your sight line to the swim exit. The swim start is just a short two minute walk from the transition area. The bike route takes competitors along the Potomac River and through Rock Creek Park on wide smooth roads perfect for aerobars. The run route is a challenging single loop into downtown DC past the monuments, memorials and history of the Nation’s Capital. This year the finish line has been moved so that it is next to the transition area so that it is easier and more convenient for athletes, their family and friends. Now from one location you can watch the swim, bike, run and finish!!





Last updated: 2009-04-23 12:00 AM
Swimming
00:38:24 | 1500 meters | 02m 34s / 100meters
Age Group: 0/290
Overall: 2861/6000+/
Performance: Average
Min HR 130 Avg HR 110 Max HR 147
Suit: Sleevless
Course: The swim start is conveniently located less than a minute’s walk from the transition area in beautiful West Potomac Park, in the shadow of the Lincoln Memorial. It is very convenient too for family and friends. The in-water swim start sends competitors northbound in the Potomac River, under the famous Memorial Bridge linking Washington, DC and the Memorial Mall to Arlington Cemetery and Virginia, right past the Lincoln Memorial and Kennedy Center before turning on this single loop course. Swimmers exit via the ramp, run across the grass and back into the transition area. It is one of the most special swim courses in triathlon.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 02:42
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:26:40 | 24.85 miles | 17.20 mile/hr
Age Group: 0/290
Overall: 2974/6000+/
Performance: Average
Min HR 110 Avg HR 134 Max HR 151
Wind: Some
Course: The one-loop bike course will speed you up and down the vistas and views of Rock Creek Park and Clara Barton Parkway along the beautiful Potomac River. Based on feedback from our athletes in 2008 the course has been changed to reduce the number of turns so that there are more straight-aways on wide smooth roads perfect for the aerobars. With all of the roads closed to traffic this is truly one of the most spectacular Olympic distance bike courses in the country.
Road: Smooth Dry Cadence: 75
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:46
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
01:17:36 | 06.21 miles | 12m 30s  min/mile
Age Group: 0/290
Overall: 3694/6000+/
Performance: Average
Min HR 125 Avg HR 142 Max HR 166
Course: The run takes athletes along the Potomac River, across the Tidal Basin, by the Washington Channel, and passes the Smithsonian Museums, the US Treasury, the National Holocaust Memorial Museum, the Washington Monument the National Mall, the Jefferson Memorial and more. Five aid stations are spaced approximately one mile apart serving electrolytes, water and GU. Based on athlete feedback we have placed the run finish next to the transition area to minimize the amount of travel after the race.
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: Average
Race evaluation [1-5] 4

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2009-10-03 11:22 AM

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