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Nautica South Beach Triathlon - TriathlonSprint

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Miami, Florida
United States
Nautica Inc.
80F / 27C
Total Time = 1h 50m 31s
Overall Rank = 130/1224
Age Group = M 45 - 49
Age Group Rank = 13/104
Pre-race routine:

Goals: 145/100 yards, 19.5 mph, 7:45 min/mile

Got up and had a cup of coffee in the room and ate a banana, the sample gu that was in the swag bag and a gel, plus drank several glasses of water.
Event warmup:

Rode bike about 4 blocks to event. Walked, jogged very little, walked to swim start, swam very little and stretched some. Very little wait for porta-potties, which was a nice surprise given the event size. I twisted my right ankle a bit on an uneven section of carpet while walking through the still-dark transition to get famliar with the entrances and exits. Scared me, but didn't hurt much and never bothered me during the race, but it did stiffen up a bit later in the day.
  • 16m 34s
  • 880 yards
  • 01m 53s / 100 yards

Swim went great for me. I did not push too hard and just swam nice and steady. I did not wear a wetsuit as the water was a great temp and I thought I would get really hot with the long run up the beach and the very long transition area. Slower than goal time due to crowded start and long run up the beach.
What would you do differently?:

Transition 1
  • 01m 47s

Racks were assigned by bib number ranges. I had a good spot next to a building, so easy to find. Transition area was HUGE! I ran moderately fast the whole way in and then out while holding my bike. I had my shoes on the bike already and I had no problem getting them on.
What would you do differently?:

Nothing. Drank one big swallow of water from bottle in transition.
  • 54m 50s
  • 19 miles
  • 20.79 mile/hr

Borrowed a bike from a fellow BTer from Florida, cuetoy. It was an older Cannondale roadie which was a bit small for me but worked great. Nice semi-aero wheels with bladed spokes that rolled super smooth and smooth-shifting 105 components. Thanks Yuset! It is always fun to blow by riders on their $5,000 TT bikes. I could tell I was in flatland as I passed many on the causeway hills and was never passed myself. I stayed in the big ring the whole time and enjoyed standing to crest each hill as I got to stretch my legs.
What would you do differently?:

Nothing really unless hassle to bring my own bike. Crushed my goal of 19.5 mph. Finished one bottle of water on the bike.
Transition 2
  • 02m 8s

Good tran for me. Got feet out of shoes with about 200 yards to go and dismounted and began moving into transition quickly. Took about 3 drinks of water from the bottle in transition.
What would you do differently?:

Nothing except maybe take an extra ten sconds and drink more.
  • 35m 11s
  • 4 miles
  • 08m 48s  min/mile

I wanted to run sub 7:30 miles as a stretch goal and was doing great as my first mile split was around 7:20, but then the wheels came off. I began to overheat big time at about the 1.5 mile mark and had to slow down and walked through water stations and doused myself and drank. Never could get it going again, especially the last mile where I had to walk some as I was afraid of getting sick or passing out. Many people needed help and no surprise there as I found out later that the heat index was around 86 by the time I started the run.
What would you do differently?:

Drink more, run slower, train more, especially in hot conditions which is difficult coming from Minnesota! I don't feel I trashed myself on the bike really as my first 1.5 miles on the run were very solid. I have biked faster too. My biking goal time was low as I was borrowing a road bike, so too many unknowns to have high expectations.
Post race
Warm down:

Was very light headed. Grabbed the cold towels and water they had and rested in the shade. Had to lower my head to my knees a few times to help with the light-headedness. Yuck. Ate a banana and some of a bagel and tried the coconut water which I thought was terrible.

What limited your ability to perform faster:

Overheated on the run big time and did not have my TT bike.

Event comments:

Very well organized for a huge race. The event start was fun with the lead singer from the band Survivor singing the national anthem and then their signature song, "Eye of the Tiger". The expo the day before was fun. My only suggestion would be to uncrowd the finish area some by stretching it out and having officials move the finishers along more and I would have a large tent in the middle solely to provide shade for the athletes to watch the awards, etc.

Profile Album

Last updated: 2010-10-04 12:00 AM
00:16:34 | 880 yards | 01m 53s / 100yards
Age Group: 10/104
Overall: 96/1224
Performance: Good
Suit: Zoot Trisuit
Course: Clockwise rectangle. Run on beach 30/40 yards into the water and then high-leg walk/run in shallow water about 2/3 of the way to the first buoy, then parallel to the beach for maybe 600 yards then right-turn back to beach. Longggg run up the beach to the timing mat.
Start type: Run Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 01:47
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:54:50 | 19 miles | 20.79 mile/hr
Age Group: 10/104
Overall: 109/1224
Performance: Good
Wind: Little
Course: Nice out-and-back course over the causeways. Very pretty views! Flat and fast except the turn-around, which was very sharp.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:08
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:35:11 | 04 miles | 08m 48s  min/mile
Age Group: 43/104
Overall: 355/1224
Performance: Bad
Course: Out and back along the walkways and boardwalk along the beach - no shade.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Good
Race evaluation [1-5] 5

2011-04-11 10:53 AM

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Minnetonka, Minnesota
Subject: Nautica South Beach Triathlon

2011-04-12 9:07 PM
in reply to: #3439864

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Extreme Veteran
SW Florida Gulf Coast
Subject: RE: Nautica South Beach Triathlon

Congrats on a terrific race!  The heat was super tough... even for those of us who live here.  I'd like to know who decided to turn up the thermostat so early in the year! Job well done!

2011-04-13 8:35 AM
in reply to: #3439864

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Extreme Veteran
Subject: RE: Nautica South Beach Triathlon

Nice RR Eric..Congratulations once again on a well executed race.

Next time to prepare for our humid and hot temperatures down here you can run on the treadmill with your wetsuit on and a heat lamp pointing at you.  That should get close to duplicating the experiencie.


2011-04-13 12:47 PM
in reply to: #3443960

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, Minnesota
Gold member
Subject: RE: Nautica South Beach Triathlon
Nice job! I am impressed that you made it through the hot run as well as you did!  Many of my races have been ruined because of that   What a wonderful way to start the season.
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