El Gran Trialo Joyuda

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El Gran Trialo Joyuda - TriathlonOther


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Cabo Rojo, Puerto Rico
United States
75F / 24C
Sunny
 		Total Time = 4h 28m 36s
Overall Rank = 48/110
Age Group = 35 - 39
Age Group Rank = 0/
Pre-race routine:

Small breakfast: 1 Ensure, 1/2 bagel, 1 banana, 1 granola chewy
Event warmup:

No Warmup
Swim
  • 38m 10s
  • 2 meters
  • 35h 20m 22s / 100 meters
Comments:

Swim started good, but lost direction towards end of first half. Couldn't lift head to maintain a straight swim line towards turn around boat. At one point ended up swim sideways for about 30 secs. On the swim return, couldn't identify the location of the exit on the main shore.
What would you do differently?:

Need to work on navigating.
Transition 1
  • 02m
Comments:

Good overall transition. Drank liquid went on to putting Socks-Shoes-Helmet-Glasses-Gloves. Long time due to distance between water exit and T1
What would you do differently?:

Comfort or Speed? If speed - do away with the gloves and socks.
Bike
  • 2h 15m 49s
  • 40 miles
  • 17.67 mile/hr
Comments:

Excellent bike route, challenging and very scenic. Beautiful ocean views of Puerto Rico's southwestern beaches from atop the mountains.
What would you do differently?:

Wouldn' do anything different. Very controlled, steady ride. Maintained HR at goal intensity of 145 bpm throughout the whole ride (with exception of the two big-long hills)
Transition 2
  • 37m
Comments:

Smooth Transition. Long run ahead, so I decided to use socks.
What would you do differently?:

If wanting to save time- do away with socks.
Run
  • 1h 32m
  • 10 miles
  • 09m 12s  min/mile
Comments:

Excellent run with the exeption of an emergency restroom stop that lasted 3:35 mins (I actually timed myself in the bathroom, and time doesn't fly there when you need to go!) The stop was the result of a new nutrition plan I was trying, so I wasn't concerned much about it.
What would you do differently?:

Get new shoes. The ones I used were worned out.
Post race
Warm down:

No warm-down.

What limited your ability to perform faster:

I was holding back as this was a training race for the upcoming Florida Half Ironman in May 2004.

Event comments:

Believe it or not, this was a FREE event open to everyone. Logistics and support were Excellent. The director ensured everyone that crossed the finish line had a ribbon to break (very Ironman!), and T-Shirts and medals were presented to all finishers. Also, to top it all, FREE 20-30 MINUTES PROFESSIONAL MASSAGES, right after finishing with no waiting! What else could you ask for?.. Let's summarize;
FREE!,
Pasta Party the night before event,
Almost Half Ironman Distance (1.8k - 40m - 10m),
Free Food, Refreshments and music,
Transition Bike Racks Personalized by Name,
Safe, beautiful bike and run course (well supported),
Finish Line Ribbon for everyone crossing the finish line,
Free photos of finish,
Finisher's Medal and T-Shirt,
Professional Massages,
Award Ceremony Party (more free food and drinks),

The event director made a promise to keep this as an annual event, and to always make it FREE to everyone.




Last updated: 2004-04-07 8:21 PM
Swimming
00:38:10 | 02 meters | 35h 20m 22s / 100meters
Age Group: 0/
Overall: 0/110
Performance: Average
Avg HR: 145, Max HR: 155
Suit: Orca Skin Suit
Course: Open water swim from rocky beach towards boat anchored in front of Isla Ratones.
Start type: Wade Plus: Shot
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Bad
Waves: Average Navigation: Bad
Rounding: Bad
T1
Time: 02:00
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:15:49 | 40 miles | 17.67 mile/hr
Age Group: 0/
Overall: 54/110
Performance: Good
Avg HR: 145, Max HR: 160 (big hill)
Wind: Strong with gusts
Course: Hilly course at the begining, followed by fast flats and two 2-mile long steep hills at Mile Marker 30. Strong wind gusts were felt during the flat sections
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 37:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
01:32:00 | 10 miles | 09m 12s  min/mile
Age Group: 0/
Overall: 29/110
Performance: Good
Avg HR: 155, Max HR: 172
Course: Very good and smooth course. It had a very long (1.5 mile) mountain climb on the sunny highway commencing right after mile 3. Water stations were available at every mile, with the exception of Mile 4 (the one most needed in middle of the hill. Just like bike, very scenic views from atop the mountains, and very rapid decents from mile 6 to 7. Miles 7 to 10 were on the road along the beach. Nice ocean breeze and a late morning shower made the last 2.5 miles very enjoyable.
Keeping cool Average Drinking Just right
Post race
Weight change: %2
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4

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2004-04-07 8:21 PM

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