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YMCA Colonial Beach International Triathlon - TriathlonOlympic

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Colonial Beach, Virginia
United States
Set Up Events
85F / 29C
Total Time = 2h 17m 25s
Overall Rank = 16/150
Age Group = 20-24
Age Group Rank = 3/11
Pre-race routine:

Woke up 2 hours and 20 mins to race time. Had one cinnamon raisin bagel with nothing on it. Arrived at race site 90 mins to race time and set up my transition area. Had a granola bar after warming up, about 30 mins to race time. Drank half a Gatorade and several cups of water with food and pre/post warmup.
Event warmup:

15 mins E with dynamic stretch routine/drills in between. Static stretching afterwards.
  • 32m 13s
  • 1500 meters
  • 02m 09s / 100 meters

Felt comfortable and strong during the swim, but had a terrible time of sighting and following competitors. Most likely completed a few extra hundred meters.
What would you do differently?:

Practice more open water swimming, perhaps a better pair of goggles?
Transition 1
  • 02m 6s

One of my slowest transitions ever. Had so much trouble unzipping my suit that someone else did it for me. Socks seemed to take an eternity to put on. Borrowed helmet took too long to get right.
What would you do differently?:

Spend more time working on transitions and getting acclimated to my equipment.
  • 1h 05m 22s
  • 23.8 miles
  • 21.85 mile/hr

Remained in tuck for probably 64 minutes. Stood on the pedals only to mount and U turn at the halfway point. Felt quite relaxed and in control of my pace, shifted well.
What would you do differently?:

Maybe push a bit harder on the way out- still getting used to this distance.
Transition 2
  • 01m 18s

A little better than T1, but can still use some work. Took a few extra seconds to put my watch on.
What would you do differently?:

Getting used to my gear and practicing transition routines.
  • 36m 28s
  • 6.21 miles
  • 05m 52s  min/mile

Achieved goal of focusing on my strength in the run. Went out conservatively in the first mile (6:08) and cut down from there, feeling phenomenal throughout the segment.
What would you do differently?:

Go out a bit harder and run a bit more evenly, but faster. Although miles 2-6 were all under 6 mins, I did slow slightly on miles 5 and 6.
Post race
Warm down:

Did not cool down formally but walked back out on the course to cheer on my friends. Stretched out thoroughly and replaced fluids, ate plenty of food.

What limited your ability to perform faster:

Minor lack of sleep, small to medium sized taper, issues with swim and transitions.

Event comments:

Huge fan of Colonial Beach and VTS/setup races in general. This was my second time doing this race, and it felt way easier to me than last time- I am in much better shape.

Last updated: 2012-07-17 12:00 AM
00:32:13 | 1500 meters | 02m 09s / 100meters
Age Group: 7/11
Overall: 43/150
Performance: Below average
Suit: Shelly's swimskin
Course: Changed on race morning to accomodate flow of current. Straight out from shore about 400m, then three 90 degree right turns to form an L and one left turn to head straight back to start.
Start type: Run Plus: Waves
Water temp: 84F / 29C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Good Drafting: Average
Waves: Navigation: Bad
Rounding: Below average
Time: 02:06
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
01:05:22 | 23.8 miles | 21.85 mile/hr
Age Group: 6/11
Overall: 39/150
Performance: Good
Wind: None
Course: Out and back that was half flat, half rolling hills with only one somewhat serious climb.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:18
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:36:28 | 06.21 miles | 05m 52s  min/mile
Age Group: 1/11
Overall: 1/150
Performance: Good
Course: Very flat and straight out and back on roads. Almost track-worthy course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2012-07-17 2:39 PM


Subject: YMCA Colonial Beach International Triathlon

2012-07-18 5:49 AM
in reply to: #4316389

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Reston VA
Subject: RE: YMCA Colonial Beach International Triathlon
Way to crush it!!!
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