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DQ Triathlon at Marlton Lakes - TriathlonSprint


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Marlton Lakes, New Jersey
United States
DQ Events
70F / 21C
Sunny
Total Time = 57m 33s
Overall Rank = 37/412
Age Group = 45-49
Age Group Rank = 5/35
Pre-race routine:

Up at 4:30. 1/2 bagel 1/2 banana. I probably could have slept more because this race is only 15 mins from my house, but I'm always wired.
Event warmup:

About 1/2 mile run with some pick ups. Since the swim is point to point, and you need to walk around the lake to get to the start, I swam the 1/4 mile across to the start as a warm up.
Swim
  • 08m 21s
  • 440 yards
  • 01m 54s / 100 yards
Comments:

Point to point swim. Even though we had one of the smallest waves, I was still bumping into people. I shaved a whole 6 seconds off last year's time. I need to find some way to improve my swim - after 11 years it's not getting much better.
What would you do differently?:

Need to focus on my swim during the off season. Stop training with the pull buoy because it's a crutch.
Transition 1
  • 01m 22s
Comments:

1:22 vs 1:21 last year. 21st overall T1 time, so not bad. If I learned to put shoes on while clipped in, I think I'd shave another 15 seconds off.
What would you do differently?:

Learn to do T1 with shoes clipped in already.
Bike
  • 24m 11s
  • 0 miles
  • 0.00 mile/hr
Comments:

Good bike. The route was cut short by 1.8 miles because of a sinkhole. First time I was able to push with the new Felt (B2R). Bike is improving - still room to improve. Since I was in wave 5, I passed lots of people (many of which were weaving). I can't compare the time to last year because the course was shorter, but last year was 21.9 vs. 22.8 this year - have to believe that overall time would have been faster than last year if the bike course was the same length (it was mostly the same with a small loop cut out).
What would you do differently?:

Just keep training hard on the bike. Bike interval training this year has helped.
Transition 2
  • 01m 1s
Comments:

Pretty good T2 - could probably have moved a little faster.
Run
  • 22m 39s
  • 3.1 miles
  • 07m 19s  min/mile
Comments:

Run was not too bad - kept a steady pace through out. It helps having the Garmin on the run so I know how I am pacing. My run time should be better though - 7:00 - 7:05 pace since I'm about 6:45's in a standard 5k.
What would you do differently?:

Started getting to the track for intervals a few weeks ago - need to keep up with intervals once a week.
Post race
Warm down:

Relaxed and had a little to eat and drink.

What limited your ability to perform faster:

Need to improve my swim. Dropping 10 lbs wouldn't hurt either.




Last updated: 2011-09-04 12:00 AM
Swimming
00:08:21 | 440 yards | 01m 54s / 100yards
Age Group: 0/35
Overall: 111/412
Performance: Average
Suit: No wetsuit
Course:
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Remainder:
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding:
T1
Time: 01:22
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:24:11 | 00 miles | 0.00 mile/hr
Age Group: 0/35
Overall: 23/412
Performance: Good
Wind: Little
Course: Flat with a few rolling hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:01
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:22:39 | 03.1 miles | 07m 19s  min/mile
Age Group: 0/35
Overall: 75/412
Performance: Average
Course: Flat - 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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2011-09-04 9:40 AM


9

Subject: DQ Triathlon at Marlton Lakes


2011-09-04 12:12 PM
in reply to: #3672600


15

Subject: RE: DQ Triathlon at Marlton Lakes
nice race and improvement on the bike.  I am in the same boat when it comes to swimming
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