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Gatorade Triathlon - Race 5 - TriathlonSprint


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Elwood, Victoria
Australia
Super Sprint
27C / 81F
Sunny
Total Time = 1h 16m 19s
Overall Rank = 530/1160
Age Group = M40-44
Age Group Rank = 50/92
Pre-race routine:

Got my entry transferred from Race 6 to Race 5 on Friday so a bit of a late rush....
Up at 5:15, got to Elwood at 6:15, even though we were the second last wave off at 9:40, otherwise wouldn't have parked. Next year, think I might ride down the 15-20k ride and use it as a warmup!
Event warmup:

Short swim as it started to get quite warm. Breeze started to pick up as well, but at least the bay was pancake flat, unlike Race 2 when we swam in 2m swells.
Swim
  • 10m 54s
  • 500 meters
  • 02m 11s / 100 meters
Comments:

I'm never the best at beach starts for some reason, so by the time I'd run in and got to a depth where I could swim, I was way behind a lot of people, but then started getting caught up in arms and legs as I passed them. Goggles took a smash but they didn't leak and I carried on OK (new goggles this time after the fiasco of going off-course last race)
Got out of the water in 9:45ish then had a run up the beach to the timing mats.
What would you do differently?:

Learn how to run in shallow water.
Transition 1
  • 02m 38s
Comments:

Wetsuit stuck on the timing band - first time that's happened for a while. I had mastered the technique but obviously need to practice!
Still get slowed down by putting socks and road bike shoes on, but I've been saying this for a while now.........
What would you do differently?:

Maybe new tri-shoes for next season? (Busso can be done in road shoes easy enough)
Bike
  • 35m 39s
  • 20.36 kms
  • 34.27 km/hr
Comments:

Another great bike leg for me. The aero-hat and new wheels have really given me a lift. The wind wasn't the best, thought it was a headwind heading up to St Kilda but then realised it was a nasty cross-wind when the expected tailwind didn't turn up. Still flew along though, first lap done in 17:30, second in about 18:00 plus 30 seconds for mounting and dismounting, means another new PB average speed for a triathlon.
I'm happy!
What would you do differently?:

Nothing
Transition 2
  • 01m 57s
Comments:

Usual stuff - in to T2, bike on rack, runners on, off we go.
Run
  • 25m 12s
  • 5.13 kms
  • 04m 55s  min/km
Comments:

Had to put the extra 0.13k in the distance as it was another race PB pace-wise, and if an accurate 5.00km, sub-25!
The piriformis held up reasonably well, only aching gently and not hindering my running at all. Still ridiculously slow though compared to most other people as is shown in the results. To get to 30-35th in AG, I need to knock 3-5 minutes off this run time, which is going to be tough!
Post race
Warm down:

A couple of cups of Gatorade - the temp had risen from 12C at 6:15 to 29 or so by the time we finished.

What limited your ability to perform faster:

Other than the usual 'I can't run' comment, I don't think there was anything out there in the swim/bike/run parts I could have improved on. Need to get better at beach starts, and really work on T1.


Event comments:

From where I am in my Busso training, this race went pretty much to plan. A new PB in the bike and the run, and an average swim means I knocked 5 minutes off the same race in December!
Busso is now my next triathlon with just the Run 4 Kids 14k run before - fingers crossed I stay healthy!
Usual top-notch organisation by Supersprint, and great volunteers!




Last updated: 2011-03-03 12:00 AM
Swimming
00:10:54 | 500 meters | 02m 11s / 100meters
Age Group: 45/92
Overall: 477/1160
Performance: Average
Suit:
Course: 200m out, turn right for 100m, then 200m back to shore
Start type: Run Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Bad Remainder: Average
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:38
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:35:39 | 20.36 kms | 34.27 km/hr
Age Group: 42/92
Overall: 392/1160
Performance: Good
Wind: Cross-winds
Course: 2 10k laps
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:57
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:25:12 | 05.13 kms | 04m 55s  min/km
Age Group: 61/92
Overall: 723/1160
Performance: Good
Course: 1 lap up and down the beach.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 5

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2011-03-07 1:47 AM

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Veteran
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Melbourne
Subject: Gatorade Triathlon - Race 5


2011-03-07 2:16 AM
in reply to: #3385735

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Master
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Perth, Australia
Subject: RE: Gatorade Triathlon - Race 5
What a GREAT race!!! You must be feeling so strong in the lead up to Busso, you'll smash it!

Whats this about 4'55"/km being a SLOW run? Jeezus I really have a LONG way to go then!!! I think the only time I'd go that fast was if I was running flat out!!! I think thats a brilliant pace.
2011-03-07 2:40 AM
in reply to: #3385736

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Veteran
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Melbourne
Subject: RE: Gatorade Triathlon - Race 5

Whats this about 4'55"/km being a SLOW run? Jeezus I really have a LONG way to go then!!! I think the only time I'd go that fast was if I was running flat out!!! I think thats a brilliant pace.

Lol Magda, for me, 4:55 IS running flat out but compared to everybody else over here, it seems really slow.  I was 42 & 45 in AG in swim and bike, but back in 61 in the run.

Don't get me wrong, I'm stoked to be running that quick - just wish I was quicker

2011-03-07 4:51 AM
in reply to: #3385735

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100100
Perth
Subject: RE: Gatorade Triathlon - Race 5
Your results are getting better each race mate! Solid performance across all three legs - great stuff! 
2011-03-07 11:09 PM
in reply to: #3385735

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Veteran
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Lyndhurst
Subject: RE: Gatorade Triathlon - Race 5

Wow, good job on the bike. I got off right after the pros, and I don't reckon I had any wind (in saying that, I wouldn't know).

Why do you wear socks on the bike? I've been instructed to ditch mine, and it was well worth it. Apart from the running on the stones thing after I dismount, I need to work on that...

Fantastic time, you'll rock Busso!

Definitely time for tri shoes. I am trying to score a sweet deal from CBD cycles, and it comes with shoes that I can't wear... what size is your foot?

2011-03-08 3:14 AM
in reply to: #3387579

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Veteran
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10010010025
Melbourne
Subject: RE: Gatorade Triathlon - Race 5

2nd last wave meant a fair bit of wind for us...!

I wear socks on the bike because I can't run bare-feet in my runners, so I might as well get them on earlier rather than later.  Will change that tactic if and when I do get tri-shoes.

Thanks for the offer on the shoes, but I have awkward feet and find it hard to get shoes to fit, which is one of the reasons I haven't got any yet



2011-03-08 3:26 PM
in reply to: #3385735

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Lyndhurst
Subject: RE: Gatorade Triathlon - Race 5

Ahhh well that makes sense.

I don't go barefoot for the run either, but I am thinking I am going to have to graduate to that... my coach told us all off for wearing socks! I'm just not hardcore enough I think it might be a good idea to get into my socks earlier rather than later, it might protect my soft feet from the rocks when I get off the bike instead of running on the road barefoot... I'm a bit of a wuss like that!

My partner had to go with mountain bike shoes for his road bike, because he's got such massive feet, he couldn't get any road shoes to fit! So strange!

2011-03-11 9:56 PM
in reply to: #3385735

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Expert
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Perth, Australia
Subject: RE: Gatorade Triathlon - Race 5
fantastic Nigel with new PBs!!  Glad the run wasn't painful - you just keep getting better and better, maturing like a good red.  Busso is going to be a breeze after all this training and competing.  
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