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Escape the Cape Triathlon - TriathlonSprint

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Onset, Massachusetts
United States
Max Performance
57F / 14C
Total Time = 1h 04m 32s
Overall Rank = 181/498
Age Group = M35-39
Age Group Rank = 17/37
Pre-race routine:

Got up and left Somerville around 5. Had a bagel with peanut butter at 5, a mini-Cliff bar at 6:30, and a gel about 15 minutes before race start. Got to the race at about 6:30, and went to set-up transition and put my wetsuit on around 7:15. The RD then announced that after talking with the Harbor Master, they were cancelling the swim and replacing it with a 1 mi run.
Event warmup:

No swim warm-up due to conditions. Once they switched the race to a duathlon, I did a couple of sprints, but mainly used the 1st run as my warm-up.
  • 07m 3s
  • 586 yards
  • 01m 12s / 100 yards

Due to weather- the swim was changed to a .9 mile run (about a 7:50 pace). I used this run primarily as a warm-up. My goal here was to get a good spirited effort in, but not fall into the old duathlon trap of going out to hard on run #1 and needing to recover on the bike.
What would you do differently?:

Nothing- I took a good pace and kept it throughout the mile. It felt good, but not too hard.
Transition 1
  • 01m 45s

T1 was kind of a mess. Got in and out as fast as I could, but took it a little slower due to the rain.
What would you do differently?:

Speed it up.
  • 31m 15s
  • 10 miles
  • 19.20 mile/hr

My goal going into the race was to ride the bike hard, but with the rain and the wet course, I was a little unsure of my ability to handle the bike, so I dialed it back at times.
The first half of the bike was fairly congested, and I got caught behind a couple of cars, who were going slow (who could blame them- it was raining and they were surrounded by triathletes). Still, I kept pace as best as I could, and finished the 1st half at 20.0 mph/avg.
Immediately after the turnaround, some cyclists in front of me slammed on their brakes, causing me to as well. My back tire lost control and the bike fishtailed, but somehow I saved the bike without falling and kept on going. I did slow-up a bit after that.
The last mile of the bike was fairly slow as their was congestion and a back-up going into T2.
What would you do differently?:

Nothing in these conditions. Had it not have been raining, I would have liked to have pushed it a bit more.
Transition 2
  • 01m 25s

A bit congested getting into T2. Someone racked in my spot, so I took the spot next to it and fished for where I hid my running shoes during T1. I got my shoes on quick and easily (the Body Glide helped), and ran out of T2.
What would you do differently?:

Not a lot. It was okay. Practice more.
  • 23m 5s
  • 3.1 miles
  • 07m 27s  min/mile

Exited T2 and ran. My goal was to keep my pace below 8 minutes/mile for the entire run. The route profile on mapmyrun had indicated the biggest hill during the first mile, so I went out quickly and just tried to hold pace to the top of the hill. Mile 2 was mostly downhill with a little bit an up so I pushed my pace here. Mile 3 was flat with an uphill into the finish, and I just tried to hold on to that sub-8 min pace as long as possible.
Post race
Warm down:

Walked around a bit, took in some fluids.

What limited your ability to perform faster:


Event comments:

I had fun at this race despite the weather conditions. I think it fits my abilities well, and as I get faster, my results will only get better here. The race staff was great, and I would definitely do another Max Performance race again.

Last updated: 2012-01-30 12:00 AM
00:07:03 | 586 yards | 01m 12s / 100yards
Age Group: 0/37
Overall: 263/498
Performance: Average
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:45
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:31:15 | 10 miles | 19.20 mile/hr
Age Group: 0/37
Overall: 166/498
Performance: Good
Avg HR of 170.
Course: Out and back. Very wet.
Road:   Cadence: 82
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks:
Time: 01:25
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:23:05 | 03.1 miles | 07m 27s  min/mile
Age Group: 0/37
Overall: 172/498
Performance: Good
My Garmin only measured 2.9 miles, a 7:53 pace.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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

2012-06-03 10:22 AM

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Davis Square, Somerville, MA
Subject: Escape the Cape Triathlon
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