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Escape to Miami - TriathlonOlympic

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Miami, Florida
United States
85F / 29C
Total Time = 2h 28m 37s
Overall Rank = 32/725
Age Group = 30-34
Age Group Rank = 4/79
Pre-race routine:

Was little worried about this race as last year I didn't sleep and eat enough and finished dehydrated. Race last year was miserable. Well the same thing happened. Although i got to bed at 9pm I didn't fall asleep till 12:30am and got up 4 hrs later.

Went downstairs fixed half a bagel and coffee packed everything and was off by 4:45. In the car ate a banana.

Got to the transition and setup everything in about 10 min. And met up with friends on the way to the ferry.
Event warmup:

Swam about 100 yrds. The water felt cold and considering my goggles were lost when I jumped off the ferry I was very nervous and agrevated. We are not talking about swimming 400 yrds no goggles but entire olympic distance.
  • 30m 1s
  • 1640 yards
  • 01m 50s / 100 yards

I haven't swam as much this month but I thought I did ok. My garmin clocked the swim at 1880 yrds that is 1:30 pace. The ave times were about 35 min, and pros were in the 23 min. So I think I did ok. The current was strong.

What would you do differently?:

Need to swim a little more. Swimming without the goggles was a learning experience. Not as bad as I would have thought it would be.
Transition 1
  • 00m 55s

Great T1, was pretty fast ran up found the bike no problem and just started running out instantly. very good.
  • 1h 06m 26s
  • 25.28 miles
  • 22.83 mile/hr

Garmin gave me completely different data versus race.

Duration: 1:04:46
Work: 814 kJ
TSS: 96
Norm Power:223
VI: 1.07
Ave Power: 210

Since I use the 310xt its hard to tell ave power, I started with 215w but since there are 4 bridges on each loop and i was trying to conserve energy once I hit 28 mph I stopped peddaling hence power would come down.

As per JorgeM I was to start at 90% and then increase. First loop legs were a little jello. By the second loop I was at 220w which is 93%. But HR was very low I should have increased but was afraid.

In the end AP was 210 whcih is 89% of FTP.
What would you do differently?:

Got to look at HR also.
Transition 2
  • 00m 27s

not much can be said this was a fast time.
What would you do differently?:

not much
  • 50m 50s
  • 6.21 miles
  • 08m 11s  min/mile

Not sure what happend but 5th mile was brutal and then on the 6th with the bridge I had to walk for a bit. felt drained at the end of the run.
What would you do differently?:

Not much on my part there was no shade and the sun was simply frying things on that road.
Post race
Warm down:

went to medical tent and they dumped ice all over me. cooled off and went on my way. had 4 bottles of water, 1 bottle of muscle milk, 1 juice.

What limited your ability to perform faster:

long swim and heat on the run.

Event comments:

Swim should be looked at, this is the second year and its against strong current and way too long for olympic distance.

Last updated: 2010-09-10 12:00 AM
00:30:01 | 1640 yards | 01m 50s / 100yards
Age Group: 11/79
Overall: 67/725
Performance: Average
Started off at PE 2-3 and then kept it somewhere in the middle. it was a strong pace.
Suit: None
Course: Course is from an Island its a triangle course 1 way only. The start is a Mass start everyone goes at the same time.
Start type: Wade Plus: Shot
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Average
Rounding: Good
Time: 00:55
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:06:26 | 25.28 miles | 22.83 mile/hr
Age Group: 6/79
Overall: 29/725
Performance: Good
Duration: 1:04:46 Work: 814 kJ TSS: 96 Norm Power:223 VI: 1.07 Ave Power: 210
Wind: Some
Course: 2 loops on the Venecian causway, 4 bridge climbs. Road surface was crap at some parts.
Road: Rough Dry Cadence: 85
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:27
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:50:50 | 06.21 miles | 08m 11s  min/mile
Age Group: 5/79
Overall: 62/725
Performance: Average
Little disappointed here, I simply died on the way back. kept great pace first 4 miles. 1 07m 38s 1.00 miles 07m 38s /mile 163 168 2 07m 23s 1.00 miles 07m 23s /mile 162 167 3 07m 21s 1.00 miles 07m 21s /mile 168 171 4 07m 38s 1.00 miles 07m 38s /mile 171 175 5 08m 45s 1.00 miles 08m 45s /mile 171 174 6 09m 19s 1.00 miles 09m 19s /mile 169 175 7 01m 35s 0.21 miles 07m 23s /mile 175 177
Course: macarthur causeway run, 3 miles out 3 miles back. 1 massive bridge.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
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? Yes
Post race activities: Average
Race evaluation [1-5] 4

2010-09-27 9:23 AM

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Subject: Escape to Miami

2010-09-27 10:02 AM
in reply to: #3119119

New user

Subject: RE: Escape to Miami
I appreciate the concern which is been rose. The things need to be sorted out because it is about the individual but it can be with everyone

stretching exercises
2010-09-27 10:06 AM
in reply to: #3119119

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Knoxville area
Subject: RE: Escape to Miami
Great Job dude! Your T2 is SMOKING fast. Looks like a very solid race!

Why did you not have goggles though?
2010-09-27 10:44 AM
in reply to: #3119253

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Subject: RE: Escape to Miami
Leegoocrap - 2010-09-27 10:06 AM Great Job dude! Your T2 is SMOKING fast. Looks like a very solid race!

Why did you not have goggles though?

its a massive ferey that takes you to the island.  its about a 10 - 15 foot jump and didn't put them on my face just held them in my face.

best part is right before me a guy just jumps in i said he will loose his goggles.  sure enough bam and i loose mine.  since the ferey takes 15 min it wouldn't be enough time to go back from and back to the island to make the race.
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