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Encinitas Sprint Triathlon - TriathlonSprint

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Encinitas, California
United States
Encinitas Sports Partners
56F / 13C
Total Time = 1h 14m 15s
Overall Rank = 48/628
Age Group = M35-39
Age Group Rank = 10/71
Pre-race routine:

2 pieces of toast with nutella, coffee, a little cytomax on the bike warm up. 2 gels prior to race.

Racing about 7 lbs over "A" race weight. Have been gorging myself with all the ultra running lately and had too much to eat the night before.

Oh well, again, just racing this for fun again this year. Had a big workout week leading up to this. Did 3 consecutive 33 mile back to back runs on M, Tu, and Wed., with 50 on the bike both Th and Fr.

Event warmup:

Did one loop on the bike course and a 1 mile run with some a few jaunts up to race pace.
  • 17m 59s
  • 820 yards
  • 02m 11s / 100 yards

Aweful swim time.

Southerly current. Tide was up. It was a bit choppy leading to longer overall swim times than last year.

The water was very comfortable.

What would you do differently?:

Swim more than 1k yards in the last 6 weeks. My pool was closed for all of April making it tough to get in the swim time.

Transition 1
  • 02m 7s

The run up the hill from the beach to T1 is always painful. It felt just as bad this year as years past.

Had a great spot in transition.

Wore my race belt and HR monitor under the wetsuit for the first time, which worked out fine. Will continue to do this in the future to save a few seconds.

What would you do differently?:

Not much. Maybe not race with so many excess lbs.

  • 32m 40s
  • 12.43 miles
  • 22.83 mile/hr

This was my first race with the spiffy new power meter. Having done a FTP test (287 watts) earlier, the book says I should try to hold about that power level for this distance.

I ended up averaging only 268 watts. Boo. I guess that's training fatigue for you.

It was cool, though, getting to see various points in the bike where you start getting lazy and power drops. I think this helped me try to push harder throughout the race leading to a minute better bike leg than last year.

This was also my first race after getting a thorough bike fit. My position was dropped quite significantly from Oceanside, while seat position was raised. It felt really good both from an aero perspective as well as from a power perspective. Thank you Cody from Holland Cycles.

With my bike fitness just getting back to where it was last year, I think this also contributed to the improved bike split. I also rode some deeper dish wheels than last year (66mm vs. 30mm).
What would you do differently?:

Rest... according to the bike power calculator, if I maintained my FTP, I could have taken another minute off the bike split. Hard to believe.

Transition 2
  • 00m 43s

A little bunching up at the dismount area, nothing major.
  • 20m 43s
  • 3.11 miles
  • 06m 40s  min/mile

Not too much to say here. I just wanted to do better than last year and was able to take about a minute off.

Leg felt pretty dead throughout which was expected.

My warm up felt sluggish. The initial run start was the same. Was only able to accelerate up to speed on the flats and the slight downhills.

Slowed a lot on the small uphills.
What would you do differently?:

Recovery and speed work.

Considering all my run miles lately have been long and slow, I was happy to still be able to pull off a somewhat descent run.

Post race
Warm down:

Had a few brownies, oranges, and bananas. Sat down and listened to the band play.

What limited your ability to perform faster:

Maybe one day, I'll be able to higher prioritize this race. It just hasn't worked out due to other races on the schedule. Training through this week simply left me quite fatigued going into it. Lack of swim training was also a factor.

Last updated: 2011-05-10 12:00 AM
00:17:59 | 820 yards | 02m 11s / 100yards
Age Group: 0/71
Overall: 0/628
Performance: Below average
Start type: Run Plus: Waves
Water temp: 62F / 17C Current: Medium
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Time: 02:07
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed: Good
00:32:40 | 12.43 miles | 22.83 mile/hr
Age Group: 0/71
Overall: 0/628
Performance: Good
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:43
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:20:43 | 03.11 miles | 06m 40s  min/mile
Age Group: 0/71
Overall: 0/628
Performance: Good
Keeping cool Good Drinking
Post race
Weight change: %
Mental exertion [1-5]
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

2011-05-16 11:02 PM

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Subject: Encinitas Sprint Triathlon

2011-05-17 12:34 AM
in reply to: #3503065

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Palm Springs, California
Subject: RE: Encinitas Sprint Triathlon
Crushing bike split! 9th overall. Insane.
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