General Discussion Race Reports! » Health First Triathlon Rss Feed  
Moderators: k9car363, alicefoeller Reply

Health First Triathlon - TriathlonSprint

View Member's Race Log View other race reports
Melbourne, Florida
United States
Space Coast Triathletes
80+F / 27C
Total Time = 1h 22m 51s
Overall Rank = 50/424
Age Group = 40-44
Age Group Rank = 6/34
Pre-race routine:

Woke up at 5am and had the typical AM banana and coffee. Met CM out front of my house at 5:30 and off we went to met up with the others. Rode the bikes with our gear to the event 5.4 miles.

Had an issue with getting marked. Apparently the person crossed the race number on my bike (284) and instead wrote 248 on me and that's the chip they gave me. About 15min before the Oly race started a friend heard my name over the PA to see a race official. I ran up to the chip table and they were relieved to have straighten out the situation. (Note to self, always check the numbers!) I did get a good deal out of it, the rack for my actual number was only half full, had plenty of space to setup my stuff and was only 10 yards from the T2 bike entrance.

Talked with some friends here and there.

Watched the Oly racers go out and CM take a 3 min lead out of the water, man I wish I could swim like that.
Event warmup:

Rode to the event otherwise nothing else.
  • 10m 48s
  • 440 yards
  • 02m 27s / 100 yards

I was a bit surprised at how slow I was, felt good. Maybe because I really didn't push it, something I always seem to do on OWS. First buoy was crowded and got hit in the ribs by a breast stroker, why people why. On the middle leg I tried to draft off of two faster swimmers but they ended up going off course a bit so I left them. Last leg I was gliding in and felt fine.

What would you do differently?:

Push harder, I shouldn't feel that good after a 1/4mi swim! Need to swim a LOT more.
Transition 1
  • 01m 59s

T1 went well, 11/34. Jog/ran the whole way, had no issues getting on my socks and shoes after I sat down (someday I'll dump the socks) and after I cleaned of the bottoms of my feet. Sunglasses and helmet, grapped the e-gel then off I went. Two people stopped right after the T exit to mount their bikes but I was able to run between them and jump on without any issue.
What would you do differently?:

Dump the socks? Things went well.
  • 46m 48s
  • 15.9 miles
  • 20.38 mile/hr

Took me to the end of the first road (2mi) to get up to speed and I could relax. Saw 3 bikers with flats in this section, I know how rough the road is so I stayed in the left tire track and made sure I stayed away from the bigger bumps or anything that may have been on the shoulder side. Once on US1 I was able to take my e-gel and focus. Felt good at the first big bridge (~6mi) and pushed hard the next 3.5 miles with 3 of the bridges and passed a lot of bikes. Next 6 miles or so had a little headwind, enough to affect the pace. Also had a lot of road construction but traffic was lite and I was able to pass riders without issues. At ~ 15mi I hit the last big bridge and spun it up slower knowing the run back up the bridge was only minutes away. At the top I did something I've never done before and got out of my shoes then hammered down. After the last turn I swung my leg over and coasted to the Dismount line and did a running dismount and heard a guy yell "good job that's the way to do it!"
What would you do differently?:

Nothing, more T.I.T.S. would have been nice but this wasn't an A race and illness took the last 2 long sessions away.
Transition 2
  • 00m 59s

4/34, did the running dismount and my rack was only 8-10 yards from the T entrance and wide open. I put on my shoes, tied up the laces, grapped my race belt and small 6oz FB water bottle and started running to the T exit.
What would you do differently?:

Contemplating using Zoots shoes next season to get ride of having to tie the laces. For some reason I can't get a good fit with my current running shoes with any kind of easy laces.
  • 22m 20s
  • 3.1 miles
  • 07m 12s  min/mile

Overall it was a great 5k run, my fastest in years and fastest ever in a tri. All my run training this year has paid off! Felt good coming out of the T and heard the kids and waved. Once I turned toward the bridge the full sun hit and man it was hot. Focused on maintaining a comfortable speed up the bridge which was about 0.2mi from the start of the run. I let the down hill portion come to me and was dumping water on my head. Actually had a slight tail wind so nothing for cooling. At the turn I grabbed a water cup to replenish some of my small water bottle. Right after the turn I was passed by a guy that was holding a pace slightly faster than I was so I used him as a rabbit to push me and it worked out great. Wind was now somewhat cooling and I pushed up the bridge when we got there. My rabbit pulled away about 20 yards from me going up but I used the downhill to catch and pass him and several others. Last 1/4 mi or so I just pushed it and had enough to out sprint a shadow that was catching up to me, or so I thought, my son said I blew him away!
What would you do differently?:


Having my own small water bottle to keep my head wet and somewhat cool was the ticket.
Post race
Warm down:

In the finish corral I was given a cold water bottle while someone took off the timing chip and dumped it whole on my head, ahhhhh! Some time later when I found family and friends I realized I forgot to stop my watch at the finish and when I did it showed 1:24:46, I had no idea what my times were until posted online the next day, it was killing me. Hung around and talked to friends and then rode home to get ready for a post race party on the patio!

What limited your ability to perform faster:

Not an A race so didn't put a lot of focus on biking or swimming for it until ~8 weeks out, got ill 2.5 weeks out and still got 50/424 overall and 6/34 AG.

Event comments:

Organizers brought back the bridge run this year and devised a good way to keep the bikers and runners separated on the bridge and at the transition which worked out great.

Last updated: 2009-07-31 12:00 AM
00:10:48 | 440 yards | 02m 27s / 100yards
Age Group: 19/34
Overall: 239/424
Performance: Below average
My watch said 10:10 start to the pier ladder so 2:19 pace in the water. 10:48 was to the T1 mat at the end of the pier.
Suit: None
Course: Triangle clockwise
Start type: Deep Water Plus: Waves
Water temp: 85F / 29C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Average
Time: 01:59
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
00:46:48 | 15.9 miles | 20.38 mile/hr
Age Group: 7/34
Overall: 70/424
Performance: Good
Bike CPU had 15.88mi at 20.3mph average
Wind: Some
Course: Rectangle over 4 bridges, 2 big, 1 medium and 1 small ones. Rough road for first 2 mi, smooth for 7 mi, construction 3 mi, then all smooth heading in.
Road:  Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:59
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:20 | 03.1 miles | 07m 12s  min/mile
Age Group: 4/34
Overall: 37/424
Performance: Good
Ignored the watch and just ran!
Course: Out and back over the EG bridge.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
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?
Post race activities:
Race evaluation [1-5] 5

2009-10-15 6:25 PM

User image

Melbourne FL
Gold member
Subject: Health First Triathlon

2009-10-16 11:18 AM
in reply to: #2462212

User image

Subject: RE: Health First Triathlon

Great race! Pretty close to getting on that podium...that has to feel pretty good. I wonder why speed laces won't work for you? You're T2 is already quick, with laces or Zoots it's going to be lightening fast. Congrats on a great performance.

2009-10-16 12:12 PM
in reply to: #2463303

User image

Melbourne FL
Gold member
Subject: RE: Health First Triathlon
Thanks J.  Funny you say that I could have podiumed. When I culled out the detailed AG results yesterday (lame timing company only gave detailed results for overall) I missed 3rd by 1:59 min, that dude beat me in the swim by 1:56 and on the bike by 2:46 (he was fast) but I smoked him on the run.  Guess I should swim more because I know I can chase down 3 seconds on the run!!!  4th was only 52 sec out.

The T2 time was partly a result of a perfect location on the first row near the entrance and ~20-25 yards from the exit.  On the shoes, Mizuno changed the Wave Rider design 2 years ago and the back no longer cups my heel like it use to.  Anyway with reg shoe laces I do the cross-loop thing on top to secure it otherwise I get blisters on the back of the heel (always have had this problem).  If I use easy laces the shoe gets too tight on top of my foot.
General Discussion-> Race Reports!
General Discussion Race Reports! » Health First Triathlon Rss Feed