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Nautica South Beach Triathlon - Classic Distance - TriathlonSprint


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Miami Beach, Florida
United States
Michael Epstein Sports Productions
80F / 27C
Sunny
Total Time = 1h 34m 18s
Overall Rank = 10/1207
Age Group = 30-34
Age Group Rank = 3/117
Pre-race routine:

I normally make sure I sleep really well on friday before a race because i know how things go the night before. The night prior to the race I only slept about 4 hrs just didn't feel tired went to bed late. But when that alarm went off, oh boy I wanted to hit the dismiss button and turn to the other side and fall asleep.

finally managed to roll out of bed grabbed some coffee packed the car and was on the way. in the car drank coffee and ate oatmeal bar.
Event warmup:

first time i got to the event so early that i actually had time to do stuff, normally i try to shoot for having 5-10 min in transition and get stressed out racking everything in 2 min :) but today i got there with about 1 hr to spare....didn't know what to do with myself....stretched first, went for a 1 mile jog and hit the water for a nice 250 yrd warmup...
Swim
  • 14m 22s
  • 880 yards
  • 01m 38s / 100 yards
Comments:

this was a running start, so when the cannon went off...and ITS A FREAKING CANNON....i just ran to the water, the 1st buoy was about 200 yrds but the water was so shallow you had to keep running about 40 yrds, but once i hit the water i just went off like a rocket.

by the time i was at the first buoy there was only 1 person around and then i lost track of him, i wish i saw him i would have gladly drafted.

there was little chop and since i switched goggles to a new pair i could see about 1 mile so there was no issue i did a b-line, no going off course this time. quickly got into my pace after that and just kept at it.

when i got out of the water my watch read 11:20 for 880 yrds not bad, but wow the run to the transition was insane, through deep sand. nothing like breathing hard and having to run in sand...

when i got out of the water i saw the 1 guy that was ahead of me but no one else. i thought sweet i am in the front, lets keep it up.
What would you do differently?:

draft...
Transition 1
  • 01m 27s
Comments:

got to the bike just dropped the wetsuit very fast and grabbed the bike.
What would you do differently?:

nothing
Bike
  • 49m 23s
  • 19.4 miles
  • 23.57 mile/hr
Comments:

got on the bike, but since the race is a split about 800 olympic distance and 1200 classic there were so many people on the course already.

i screamed LEFT! more then any other race, the space was so tight it was difficult and scary at times.

here are the power numbers:

Averages
Speed (mph): 23.6
Power (watts):229
Cadence (rpm):87

so what can i say, there are about 8 bridge climbs, i tried to not exert myself, but i think in doing this i sandbagged the bike a tad. i was trying to hit 245, but the 310xt makes things difficult, the ave on the watch was 248 and i was afraid to push hard and end up with crap run.

i rode at about 240 on the flats and then when i hit the uphill i would limit to 300 watts on the way down tried to keep cadence and pick up as much speed as i could.

also there were 2-3 u-turns on the course which didn't help. good news is if i did ride 250 i think i could crack 24 mph.

when i hit the 2 mile i already caught the guy from the swim, and just passed him. nobody passed me on the bike. which is good i maintained swim lead. i was in 1st the entire time.

i really thought at mile 18 i can win the AG if i keep this up.
What would you do differently?:

ride a little harder....i felt very comfortable.
Transition 2
  • 01m 19s
Comments:

got in racked the bike quick and put on shoes ran out with hat, belt and water bottle then just put the stuff on when i was running.
What would you do differently?:

nothing
Run
  • 27m 44s
  • 4 miles
  • 06m 56s  min/mile
Comments:

i hit the run and was running 6:45 pace, perfect but when i crossed the first mile i slowed down to 6:55 it was just getting too hot, and you could tell people were struggling. saw pros finishing the olympic distance race. saw haskins running.

running was uneventful until mile 1.5 i got passed by the first person in my AG, i looked at the leg and tried to speed up but he was just way too fast. i thought oh well i know for sure i can get 2nd i am ok with that.

fast forward to mile 3.7 things began to get tight and everyone was starting to speed up. i could hear the cheering, i picked up the pace. just then another guy passed me, i was sprinting so i couldn't see his calf...i picked up pace to match his, he crossed the finish line 1 step ahead of me. ARGH!!!! i lost 2nd by 1 second.

i thought he was for the olympic distance but someone told me nope. i wish i knew that. grrr so ended up 3rd overall.

oh well there is next year.
What would you do differently?:

run more, run is better but based on results this is my weak link.

going to shoot for 30-35 miles per week after 70.3 race.
Post race
Warm down:

immediately after the race i went to get a massage.

What limited your ability to perform faster:

heat mainly...

Event comments:

great race as usually, just wasn't anything good to drink this year. unfortunate. but other then that it was good.


Profile Album


Last updated: 2011-01-31 12:00 AM
Swimming
00:14:22 | 880 yards | 01m 38s / 100yards
Age Group: 2/117
Overall: 19/1207
Performance: Good
Suit: xterra vortex
Course: The half-mile ocean swim in the beautiful, warm water (expected water temperature is 78 degrees) will run parallel to world famous South Beach.
Start type: Run Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:27
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:49:23 | 19.4 miles | 23.57 mile/hr
Age Group: 3/117
Overall: 13/1207
Performance: Good
Wind: None
Course: The 19-mile bike course will be a relatively flat course crossing over Miami Beach's famous Causeways with scenic views of the Intracoastal Waterway, downtown Miami and Miami Beach.
Road: Rough Dry Cadence: 87
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:19
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
00:27:44 | 04 miles | 06m 56s  min/mile
Age Group: 4/117
Overall: 28/1207
Performance: Good
Course: k-swiss run course
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Average
Race evaluation [1-5] 4

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2011-04-10 3:52 PM

User image

Elite
3315
20001000100100100
Miami
Subject: Nautica South Beach Triathlon - Classic Distance


2011-04-10 4:07 PM
in reply to: #3438722

Subject: ...
This user's post has been ignored.
2011-04-10 6:43 PM
in reply to: #3438736

Elite
3315
20001000100100100
Miami
Subject: RE: Nautica South Beach Triathlon - Classic Distance
Fred Doucette - 2011-04-10 4:07 PM

Nice race.

Don't let someone pass you at the last second

i know...i don't care if you are a saint but even that would you off....

2011-04-10 7:42 PM
in reply to: #3438722

South Florida
Subject: RE: Nautica South Beach Triathlon - Classic Distance
Nice race you put together.
2011-04-11 8:30 AM
in reply to: #3438722

Coach
10487
50005000100100100100252525
Boston, MA
Subject: RE: Nautica South Beach Triathlon - Classic Distance

Nice race, execution and result. I agree with the 'run more post 70.3'!

Congrats!

2011-04-11 8:46 AM
in reply to: #3438722

Pro
4528
2000200050025
Norwalk, Connecticut
Subject: RE: Nautica South Beach Triathlon - Classic Distance

great job!!!  Congrats on the hardware!!



2011-04-11 11:30 AM
in reply to: #3438722

Master
2356
20001001001002525
Westlake Village , Ca.
Subject: RE: Nautica South Beach Triathlon - Classic Distance

Great race with a great result! That's some pretty good speed at those power numbers. I'd be willing to bet you could break 24 on a little less than 250....maybe 240?

Anyway, congrats on the podium...you should have tripped that guy before the line ; )

2011-04-11 11:35 AM
in reply to: #3439987

Elite
3315
20001000100100100
Miami
Subject: RE: Nautica South Beach Triathlon - Classic Distance
Fastyellow - 2011-04-11 11:30 AM

Great race with a great result! That's some pretty good speed at those power numbers. I'd be willing to bet you could break 24 on a little less than 250....maybe 240?

Anyway, congrats on the podium...you should have tripped that guy before the line ; )

lol that is what everyone said...

2011-04-11 4:16 PM
in reply to: #3438722

Subject: RE: Nautica South Beach Triathlon - Classic Distance

great race.  you shouldn't have tripped the guy, but maybe dive for the finish line?  LOL...jk.

2011-04-12 9:02 PM
in reply to: #3438722

Extreme Veteran
504
500
SW Florida Gulf Coast
Subject: RE: Nautica South Beach Triathlon - Classic Distance

Congratulations on a terrific race!  It was certainly hot and crowded out there... typical SoBe style!

I could have written your finish line experience (actually, I will be writing the same thing shortly).  I was passed by a girl in my AG just after hitting the blue carpet... and she bumped me down to 5th on the podium.  Those folks who make last minute passes have all the advantage in the world... watching, waiting! LOL!  Let's not let that happen again.  Job well done!

 

2011-04-13 8:32 AM
in reply to: #3438722

Master
2800
2000500100100100
Minnetonka, Minnesota
Subject: RE: Nautica South Beach Triathlon - Classic Distance
Nice race, well executed, and congrats on the third place podium finish!  


2011-04-13 11:42 AM
in reply to: #3438722

Master
1853
10005001001001002525
syracuse
Subject: RE: Nautica South Beach Triathlon - Classic Distance
great race with solid result!
2011-04-19 8:11 AM
in reply to: #3438722

Master
2073
20002525
The Redlands, FL
Subject: RE: Nautica South Beach Triathlon - Classic Distance

Awesome Race as usual....Congrat on your 3rd AG...WTG Super-Trix...!!!!

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