Cape Henlopen Triathlon

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Cape Henlopen Triathlon - TriathlonSprint


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Cape Henlopen, DE
United States
Pirana
65F / 18C
Overcast
 		Total Time = 1h 20m 50s
Overall Rank = 132/441
Age Group = 45-49
Age Group Rank = 10/21
Pre-race routine:

Coffee,Power bar, H20. Stretch.
Event warmup:

Ran 5' for Warm-up.
Swim
  • 05m 37s
  • 440 yards
  • 01m 17s / 100 yards
Comments:

Some surf...but strong current. First to 1st mark & held lead for entire swim. Felt two other guys at last mark...but caught wave to the beach. Long soft sand run to T1.
What would you do differently?:

More longer endurance & speed sets in training. Practice swim/runs more often.
Transition 1
  • 01m 26s
Comments:

Long beach run to T1.Wrestled with suit too long.Ran with bike...but took too long getting into shoes.
What would you do differently?:

Practice getting into shoes faster.
Bike
  • 46m 56s
  • 15.3 miles
  • 19.56 mile/hr
Comments:

Biked OK. Felt slow & was passed by many.
What would you do differently?:

More bike miles & intervals in training.
Transition 2
  • 00m 54s
Comments:

T2 went OK.
What would you do differently?:

A little faster getting running shoes on.
Run
  • 26m
  • 3.1 miles
  • 08m 23s  min/mile
Comments:

Legs were toast in beginning, especially calfs.Tanked run as usual.
What would you do differently?:

Need to run more.
Post race
Warm down:

None, just some H2O.

What limited your ability to perform faster:

Not enough bike & run miles.

Event comments:

Fun race. A good tri to end the season on. The course was awesome. I loved the ocean swim & run throught the dunes.




Last updated: 2005-06-06 12:00 AM
Swimming
00:05:37 | 440 yards | 01m 17s / 100yards
Age Group: 1/21
Overall: 21/441
Performance: Good
Suit: Orca P-flex
Course: Counter clockwise retangle.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Average Drafting:
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:26
Performance: Average
Cap removal: Below average Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:46:56 | 15.3 miles | 19.56 mile/hr
Age Group: 185/21
Overall: 0/441
Performance: Below average
Felt slow. No zip in legs. Got passed early by a lot of 45-49's.
Wind: Some
Course: Giant square. Roads OK, not any real traffic.
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:54
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:26:00 | 03.1 miles | 08m 23s  min/mile
Age Group: 0/21
Overall: 188/441
Performance: Below average
Course: Big T course.Smooth road through the sand dunes. Liked the run course.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
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] 4

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2005-06-16 4:44 PM

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Member
21

New Jersey
Subject: Cape Henlopen Triathlon

2005-06-18 10:06 AM
in reply to: #176353

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Extreme Veteran
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Subject: RE: Belleplain Sprint Triathlon

Nice job!, especially the lightening fast transitions.  I was there along with mattmaxmick, and jmc1888 also.  Had a great time, except for the screw up on the doubling up of awards for the clydes and 40-44 age group.

Bmac

2005-06-19 7:00 AM
in reply to: #177713

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Member
21

New Jersey
Subject: RE: Belleplain Sprint Triathlon
Bmac:
Thanks for the encouragement. Good luck with your racing this summer!
Zeke
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