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Gatorade Queensland Tri Series - Raby Bay Race 3 - TriathlonSprint

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Raby Bay, Queensland
USM Events
Total Time = 1h 18m 15s
Overall Rank = 394/822
Age Group = M20-24
Age Group Rank = 12/14
Pre-race routine:

Got up at 4:20. Had breakfast (vitabrits). Haven't had cereral in the past, but I had 4 hours before race start so I figured I'd be able to digest it. Arrived, set up transition and got a coffee.
Event warmup:

Jogged for about minutes and did some dynamic warm up stuff.
  • 14m 54s
  • 750 meters
  • 01m 59s / 100 meters

Result was as I thought - need to spend more time in the pool! I've been neglecting swimming recently. Poor performance is letting me down. It wasn't that I expected a better swim, I just need to do more training to swim faster.
What would you do differently?:

More swim training.
Transition 1
  • 01m 50s

Went sockless in a race for the first time. Went well. Body glided my shoes up beforehand and I didn't get any blisters.
What would you do differently?:

Practice flying mount.
  • 35m 50s
  • 20 kms
  • 33.49 km/hr

Cycle went well. Faster than I had planned, but I still wasn't overally exhausted. Spent some time on drops, especially into the wind. Had to wait until the 3rd and 4th laps for the pace booty to arrive as most of the female's waves were after mine.

What would you do differently?:

More sustained efforts/tempo rides and practice tight corners and technical handling. Actual race ride was great.
Transition 2
  • 01m 23s

Elastic laces in shoes for the first time in a race. Saves so much time! Grabbed hat and number and got out of there quick.
What would you do differently?:

Can't think of anything.
  • 24m 16s
  • 5 kms
  • 04m 51s  min/km

Didn't feel so good on the first lap. I may have been a little dehydrated or stomach didn't empty too well from ride. Got some water at first aid station and felt better.
What would you do differently?:

More intensity in run training. Actual race run was great.
Post race
Warm down:

Gatorade and fruit.

What limited your ability to perform faster:

Being slack with swim training.

Event comments:

PR at sprint distance (previous best 1:22:xx). Just did this race as a tester to see how training was progressing. I reckon I'm well on track to beat the 1:15:00 goal I set for the Gold Coast tri in April. Really happy with how I went and great race organising and volunteers.

Last updated: 2009-10-14 12:00 AM
00:14:54 | 750 meters | 01m 59s / 100meters
Age Group: 11/14
Overall: 14/822
Performance: Average
Suit: Tri suit
Course: Up and back in the Raby Bay marina.
Start type: Deep Water Plus: Waves
Water temp: 28C / 83F Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 01:50
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:35:50 | 20 kms | 33.49 km/hr
Age Group: 8/14
Overall: 14/822
Performance: Good
Lap 1+2 18:02 172bpm Lap 3 9:12 134bpm Lap 4 8:36 133bpm HR data unreliable as HR monitor was playing up. Went to 00 a few times that I looked at it. I think the first lap was pretty close.
Wind: Some
Course: 4 laps. Tight corners and roundabouts. 1 small hill. 2 long straights.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:23
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal
00:24:16 | 05 kms | 04m 51s  min/km
Age Group: 11/14
Overall: 14/822
Performance: Good
Both laps about 12 mins. Avg HR for run 170bpm.
Course: 2 lap out and back. Flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5

2009-12-13 3:48 AM

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Brisbane, Australia
Subject: Gatorade Queensland Tri Series - Raby Bay Race 3
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