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Caloundra triathlon - TriathlonMini Sprint


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Caloundra, Queensland
Australia
USM
29C / 84F
Sunny
Total Time = 59m 29s
Overall Rank = 556/966
Age Group = 40-44
Age Group Rank = 0/
Pre-race routine:

Slice of toast with jam and cup of tea then headed off to Caloundra
Event warmup:

Oliver did the kids race so I stayed with him then walked down to my swim start so no warm up
Swim
  • 06m 27s
  • 400 meters
  • 01m 37s / 100 meters
Comments:

I positioned my self at the front by accident so had to sprint for the first minute or so, after that I concentrated on getting my HR down but it was still pretty high coming into transition. The sun was directly in my eyes and I couldn't really see where I was going!
What would you do differently?:

Position better, keep to a more relaxed pace
Transition 1
  • 00m
Comments:

It's a long run from the beach to the bike, I jogged slowly and started to recover and took too long to get going again
What would you do differently?:

I'm still not sure whether to leave the shoes on the bike or run in them???
Bike
  • 33m 41s
  • 15 kms
  • 26.72 km/hr
Comments:

I spent the first lap settling into a rhythm, the second lap went well and in the final lap I felt like I wanted to push harder. I got the most speed by dropping down a gear and spinning faster but after the Sufferfest my body was expecting me to push a hard gear.
What would you do differently?:

I just need to continue increasing my cycling power and also do some time trials on the road to work out my optimum cadence
Transition 2
  • 00m
Run
  • 19m 21s
  • 4 kms
  • 04m 50s  min/km
Comments:

I knew I needed some fluids and made sure I took my time and drank at each station; I had no idea of my time or pace so just jogged along enjoying the views! Near the end I started to feel stronger and pushed the pace a bit and did the glory sprint through the finish chute!
What would you do differently?:

Remember to wear my Garmin, make sure I had fluids on the bike.
Post race
Warm down:

Met the kids and went in to the finishers area for lots of fresh fruit and Gatorade. I had a little bit of stiffness in my right calf so did a few stretches.

What limited your ability to perform faster:

I seem to be incapable of holding back on the swim, I think it's because I'm used to doing ocean swims when it's normal to come out gasping for breath as you sprint up the beach. I really need to control my pace and breathing better.
My cycling was ok but I've still got a long way to go. I forgot my bike speedometer and Garmin so had no way of knowing what my cycling or running pace was!
I enjoyed my run, maybe a bit too much; I just felt happy to be running.
I also forgot my sports drink bottle so had nothing on the bike....
It's no excuse but my focus was on helping Oliver in his kids race and I neglected to get myself organized.
But, I had a great race, lots of fun and went over 6 minutes faster than last year!




Last updated: 2012-01-26 12:00 AM
Swimming
00:06:27 | 400 meters | 01m 37s / 100meters
Age Group: 0/
Overall: 394/966
Performance: Good
Suit: None
Course: The swim goes along a canal, under a bridge then into Pumicestone Passage ending on a little beach by transition
Start type: Deep Water Plus:
Water temp: 26C / 79F Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Average
T1
Time: 00:00
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:33:41 | 15 kms | 26.72 km/hr
Age Group: 0/
Overall: 656/966
Performance: Good
T1 and T2 times are in the bike time
Wind: Some
Course: 3 laps of a flat 5km course along Golden Beach
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills:
Race pace: Hard Drinks: Not enough
T2
Time: 00:00
Overall:
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike
Shoe and helmet removal
Running
00:19:21 | 04 kms | 04m 50s  min/km
Age Group: 0/
Overall: 484/966
Performance: Good
Course: Out and back course on paths next to the water and finishing along a wooden boardwalk through some mangoves, very peaceful and scenic
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 3
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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2012-02-05 2:45 AM

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Expert
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100025
Noosa
Subject: Caloundra triathlon


2012-02-05 6:22 AM
in reply to: #4030035

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Elite
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Raleigh
Subject: RE: Caloundra triathlon
Nice PR, especially when your head was not in it before the race.
2012-02-05 7:17 AM
in reply to: #4030035

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Master
1497
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Maryland
Subject: RE: Caloundra triathlon
David you are a good role model for Oliver, congratulations to both of you and all your hard work!
2012-02-05 8:28 AM
in reply to: #4030095

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Regular
459
1001001001002525
Subject: RE: Caloundra triathlon
Nice job on the race!  Sometimes the kids get the priority and that's just how it should be!
2012-02-05 8:57 AM
in reply to: #4030035

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Elite
3072
200010002525
san francisco
Subject: RE: Caloundra triathlon
Great job on your race and being a great Dad, David! Love your description of feeling so happy to be running...sometimes it's good to race unplugged! Terrific!
2012-02-05 10:14 AM
in reply to: #4030035

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Subject: RE: Caloundra triathlon

Great job out there.  And I love that you shared the day with your son!  Long after you forget this race he'll remember the day.    Good job Dad. 



2012-02-05 10:25 AM
in reply to: #4030035

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Master
2005
2000
Silverton, Oregon
Subject: RE: Caloundra triathlon

LOVE that you and your son shared the race day! Congrats on the PR too! Great way to start the season, David!

2012-02-05 1:20 PM
in reply to: #4030035

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Champion
6973
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marietta
Subject: RE: Caloundra triathlon
awesome job david!  great dad day!!! 
2012-02-05 5:58 PM
in reply to: #4030035

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Master
1841
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Sendai, Japan
Subject: RE: Caloundra triathlon
great start to the year David!! 
2012-02-05 10:44 PM
in reply to: #4030035

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Master
2501
2000500
Subject: RE: Caloundra triathlon
Six minutes faster? Awesome!! Great race and love that you were technology-naked. Love how you throw down in the swim and then just keep going. Fun report and fun day. Love!!
2012-02-05 11:23 PM
in reply to: #4030035

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Extreme Veteran
668
5001002525
NW Georgia
Subject: RE: Caloundra triathlon
Nice job on the PR!  Congrats!


2012-02-07 8:18 AM
in reply to: #4030035

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Champion
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Charlottesville, Virginia
Subject: RE: Caloundra triathlon
Great job David, nice paces all around.  LOL for everything you forgot, still a pretty good result.  That's what the early season super sprints are for, to remind you what you need to do for the longer races.
2012-02-08 7:52 AM
in reply to: #4033355

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Subject: RE: Caloundra triathlon
Sounds like a fantastic day! Congratulations to you and to Oliver!
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