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Henderson Harbor Triathlon 2005 - TriathlonSprint

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Henderson Harbor, New York
United States
nnychildrenshome-YellowJacket Racing
85F / 29C
Total Time = 1h 42m 48s
Overall Rank = 77/145
Age Group = 40-44
Age Group Rank = 13/18
Pre-race routine:

Arrived early but forgot my water so wnet back to get it and ended up not having enough time to really warmup.
Event warmup:

Some running & biking.
  • 13m 25s
  • 600 meters
  • 02m 14s / 100 meters

Swim was held in picturesque Henderson Harbor. Started in back of the single wave start and navigated up through the field. Drafting was easy as water was very clear and smooth. The QR Quickjohn WS was perfect for the ~75F water temps.
What would you do differently?:

Not worry about being dunked during the swim and start up closer to the front (was dunked on last tri). Pick up the pace more after the first 50 yards or so, waited after the first bouy which was at ~120 yards.
Transition 1
  • 03m 4s

Long distance from T1 timer to tranistion entry, plus bike was on the farthest point from the entry/exit. Had trouble with getting the Camelback on.
What would you do differently?:

Forgot to adjust Camelback for easy on! Run harder to transistion from the water. Get to event earlier to be closer to the entry/exit.
  • 49m 12s
  • 15.5 miles
  • 18.90 mile/hr

Hilly, undulating course, something not found in flat-land FL where I'm from. Purchased a used 24lb road bike 3 days before the event instead of using the usual 37lb MTB, wow what a difference, what have I been waiting for! Hills were not too much of a problem, kept proper cadence and gear and since Lance was on TV everyday had motiviation! Stayed hydrated (Camelbacks rule) and consumed Gel pack. Good pace on the flats sections and had a conversation with fellow rider at ~ 12 mile point. Could have pushed a lot more but knew a killer run was upcoming.
What would you do differently?:

Add aero-bars and have the bike properly fitted.
Transition 2
  • 01m 26s

Slower than most but was located at the farthest point from the entry/exit
What would you do differently?:

  • 35m 42s
  • 4 miles
  • 08m 56s  min/mile

First 3/4 mile was a killer just comming off the bike with a steep climb and uphill running. Overcast but very humid, hydration was not an issue. Consumed 2 out of 4 fuel belt bottles and used others for my head. Walked 30 sec for cold drink at 2nd water point and again at ~3.1 mile point. Finished last mile in 8:10 including the 30 sec walk and 3/4 long downhill run. Had 2 deer run out 30 yards or so in front of me during middle of the run which was cool!
What would you do differently?:

Run more hills, er bridges in FL!
Post race
Warm down:

Immeditiely went back into the lake with everyone else to drop the body temp and then walked 1/2 mile and went back into the water.

What limited your ability to perform faster:

First time course, not used to hill running, heat index was +90 degrees at end of event.

Event comments:

Event was very well organized. Location is very rural so traffic was low compared to other events I've done. Found that the start date & time was changed from my registration (April) to when I rechecked a week beforehand. Lots of good athletes at this event (nearby army base) and several triathletes were doing this a pre-event for the following weekends Lake Placid Ironman (sick)!

This race will become a summer vacation tradition for me.

Last updated: 2005-07-26 12:00 AM
00:13:25 | 600 meters | 02m 14s / 100meters
Age Group: 12/18
Overall: 0/145
Performance: Average
Suit: QR Quickjohn
Course: Triangular, clear & smooth water
Start type: Wade Plus:
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 03:04
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:49:12 | 15.5 miles | 18.90 mile/hr
Age Group: 12/18
Overall: 0/145
Performance: Good
Wind: Some
Course: Out and back (7 miles) then jad an 8 mile loop. Hilly with 3 steep climbs and long slow rises after climbs. 1st climb was a double down which was fun doing twice at 35 mph.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:26
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:35:42 | 04 miles | 08m 56s  min/mile
Age Group: 13/18
Overall: 0/145
Performance: Average
Course: Out and back setup, with a short steep hill and all uphill grade running for the first 3/4 mile. More or less flat after that point and all back downhill for the last 3/4 mile.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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

2005-07-26 1:12 PM

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Melbourne FL
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Subject: Henderson Harbor Triathlon 2005
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