Flat as a Pancake

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Flat as a Pancake - TriathlonSprint


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Staten Island, NY
United States
Green Brook Racing, LLC
70F / 21C
Overcast
 		Total Time = 1h 13m 39s
Overall Rank = 130/375
Age Group = 35-39
Age Group Rank = 15/31
Pre-race routine:

Drive out to SI at 5:30am. Set up transition area, talk with Ted B and Mike about the race. Get aquainted with transition area.
Event warmup:

Float around in the water. Do some strokes. Easy relaxed..
Swim
  • 10m 37s
  • 400 yards
  • 02m 39s / 100 yards
Comments:

First time using wetsuit. Loved it...will use as mutch as possible.Still cannot swim the whole way without taking a break, rolled to my back three or four times to take a break.
What would you do differently?:

Swim consistently without taking a break.
Transition 1
  • 02m 51s
Comments:

Good transition. Took a bit of time rinsing off and drying my feet because of the sand.
What would you do differently?:

Put sunglasses on inside of helment straps.
Bike
  • 33m 18s
  • 12 miles
  • 21.62 mile/hr
Comments:

Fantastic bike ride. Was able to get up to speed and stay at a consistent speed with a comfortable cadence. Trusty 20yo Peugot. Had new rear Shimano 105 derailer and shimano hydroglide cassette. Worked excellent.
What would you do differently?:

Nothing...great ride.
Transition 2
  • 01m 42s
Comments:

This transition can use some improvement. I took off my socks by accident...cost me a couple of seconds...
What would you do differently?:

Remove helmet while running. Keep socks on..
Run
  • 25m 13s
  • 3.1 miles
  • 08m 08s  min/mile
Comments:

Felt sluggish. A little acid reflux...was, however, a good consistent pace.
What would you do differently?:

Not have red sause on my pasta the night before.
Post race
Warm down:

Walk around, eat, relax...

What limited your ability to perform faster:

Transitions and swim. Run was good given that I went out harder on the bike. Going out harder on the bike, however, helped in the overall race. Wetsuit a big big plus.

Event comments:

Need to work on transitions and consistent swim. Fantastic race.




Last updated: 2005-06-25 12:00 AM
Swimming
00:10:37 | 400 yards | 02m 39s / 100yards
Age Group: 0/31
Overall: 170/375
Performance: Average
Suit: Orca S1 Speed suit..
Course: Point to point.
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Medium
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:51
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:33:18 | 12 miles | 21.62 mile/hr
Age Group: 0/31
Overall: 80/375
Performance: Good
Wind: Little
Course: 4 mile circle.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:42
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Bad
Running
00:25:13 | 03.1 miles | 08m 08s  min/mile
Age Group: 0/31
Overall: 125/375
Performance: Average
Course: Out and back.
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
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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2005-08-01 12:43 PM

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Veteran
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100252525
New York City
Subject: Flat as a Pancake

2005-08-02 9:14 AM
in reply to: #212756

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Elite
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New City, New York
Subject: RE: Flat as a Pancake
Good job Ben. How do you accidently take off your socks?!?!?!?! jk, Mark
2005-08-03 10:44 PM
in reply to: #213653

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Veteran
186
100252525
New York City
Subject: RE: Flat as a Pancake
Yea I know, pretty goofy. On my first tri, I actually changed socks between the bike and the run. I have socks I use for biking and socks I use for running. The second one I just decided to go with the running socks all the way, and I worked fine, except for the fact that I just started wippin things off in T2. Jeff (zinker) gave me a link for tips on transitions. I think I am going to start working on the shoes off on the bike while riding one...that looks doable, if you haven't seen it check it out...it has a procedure for putting on your shoes while they are clipped in using rubber bands...
http://trifuel.com/
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