DQ Triathlon at Marlton Lakes

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DQ Triathlon at Marlton Lakes - TriathlonSprint


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Marlton Lakes, New Jersey
United States
DQ Events
77F / 25C
Sunny
 		Total Time = 1h 22m 35s
Overall Rank = 269/383
Age Group = 30-34
Age Group Rank = 0/
Pre-race routine:

Hot shower in the morning to help loosen up. Then ate pasta in the morning with an energy drink. Equipment was already loaded and ready to go.
Event warmup:

Rode bike hard for 5 minutes. Pulling hard through each gear to get muscles firing. Ran for 5 minutes sprinting for 10 seconds at a time. Swam 75 yards at moderate pace. Stretched before and after each warm-up activity
Swim
  • 09m 27s
  • 440 yards
  • 02m 09s / 100 yards
Comments:

Wetsuit that I had rented was too tight and really squeezed my chest. Making it hard to get a full breath.
What would you do differently?:

Better fitting wetsuit.
Transition 1
  • 02m 58s
Comments:

Had to catch my breath from the swim, but felt good getting in and out of the transition area. Faster transition last year and did not practice before this year.
What would you do differently?:

Get bike shoes that clip on bike. I have mountain bike shoes that go into pedals with straps.
Bike
  • 34m 9s
  • 11 miles
  • 19.33 mile/hr
Comments:

Great ride. Pushed very hard the first half of the ride and then backed off on the second half.
What would you do differently?:

Trained at a harder pace and trained more often.
Transition 2
  • 01m 44s
Comments:

Getting off bike and running into transition area was great. Only problem was my right calf cramped up when putting on running shoes.
What would you do differently?:

Do more brick workouts to get body used to transitioning to running.
Run
  • 34m 19s
  • 3 miles
  • 11m 26s  min/mile
Comments:

Fought off cramps right out the gate of the run. Then had problems with right knee. Felt like knee cap was rubbing on another bone and clicking.
What would you do differently?:

Run more often
Post race
Warm down:

Stretched and hydrated

What limited your ability to perform faster:

Improper wetsuit fit, cramping, and knee pain




Last updated: 2012-08-14 12:00 AM
Swimming
00:09:27 | 440 yards | 02m 09s / 100yards
Age Group: 0/
Overall: 194/383
Performance: Below average
Suit: Sleeveless wetsuit
Course: Community Lake with a brownish tint. Shallow towards the edges of the lake.
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Bad Drafting:
Waves: Navigation: Good
Rounding:
T1
Time: 02:58
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:34:09 | 11 miles | 19.33 mile/hr
Age Group: 0/
Overall: 178/383
Performance: Good
Wind: Little
Course: Great course. Has some small rolling hills and a lot of flat sections.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:44
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:34:19 | 03 miles | 11m 26s  min/mile
Age Group: 0/
Overall: 317/383
Performance: Below average
Course: Nice flat course.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
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: Good
Race evaluation [1-5] 5

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2012-09-03 9:33 AM


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