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Henderson Harbor Sprint Triathlon - TriathlonSprint

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Henderson Harbor, New York
United States
nnychildrenshome-Fleet Feet
75F / 24C
Total Time = 1h 36m 29s
Overall Rank = 50/136
Age Group = 40-44
Age Group Rank = 14/21
Pre-race routine:

Woke up at 6:20am, had cup of coffee, bananna and cereal. Made sure I had every thing ready.
Arrived at event ~7:40 am. Checked in and setup items in the transistion area.
Hung out with my wife and prayed the rain would stop and it did!
Event warmup:

10 minute warmup run, some stretching and short swim.
  • 13m 5s
  • 656 yards
  • 01m 59s / 100 yards
Started out off to the side but up front and went out hard. First time I've done this so confidence is growning. Breathing became difficult but focused on full exhale and normal inhale. Slowed down at the first buoy which was 150 yards out and went wide to avoid the clutter then did some drafting, which in hindsight slowed me down too much not swimming my own pace. Rounding 2nd buoy was easier with less swimmers and at this point I started swimming my own pace and jumped in behind anyone passing me. Made it a point to beat out a swimmer not in a wetsuit!
What would you do differently?:

Average for me but BA vs the field. I need to swim my own pace on the intermediate leg and forget drafting unless its behind someone that passed me. Need to train more for the hard start and work my way into a comfortable but fast rhythm. I'm there aerobically just need to train. Did I say I need to train more!
Transition 1
  • 02m 32s

Ok, 16/21 in T1 is BA. Long run from T1 mat to the transition area, everything went well until I put on the camelback. I need to dump this thing for races but it is my security blanket! New bike will have an aero bottle. I made sure that I had plenty of Body Glide on, and it made taking the wetsuit off a breeze. Had a guy next to me swearing at his WS who was having some serious issues with it!
What would you do differently?:

Last race with the camelback, I swear! Also this is probably the last race where I put on my running shoes in T1.
  • 48m 26s
  • 15.5 miles
  • 19.20 mile/hr
Ok, wet roads at race speed are a bit nerve wreaking. My wife said at least 3 people went down leaving and coming into the transistion road. I made sure I slowed down and focused on all the turns and sharp corners on the course. I bought new tires for this race that are pretty much a slick and this was the first time riding on the wet with them. Somehow my bike computer magnetic sensor alignment got all messed up and I was without the computer for the first 1/8 mile or so and I couldn't stand it, so before the first big hill I stopped and fixed the damn thing and got back up to speed. Overall I felt pretty good but could feel the fact that I push mowed a big lawn the day before. I stayed with it and felt ok afer a couple of miles. Thankfully the first 3 miles were pretty much with the wind. Unthankfully the next 3 miles were directly into the wind! At the 12 mile point a 4 point Whitetail buck jumped out of the woods 30 or so yards in front of me and I yelled "wow! " Then seconds later a 8 point buck jumped out that was freaking huge and pranced across the raod not more that 20 yards in front of me and I letout a loud "holy shit!" The person in front of me looked back at it and the persone behind me who I later talked to coundl't beleive the size of the 8 pointer. For the hill climbs I stayed seated for all but 1 and kept up the cadence. The one hill was a very short but steep and I needed to get out of the saddle for a bit anyway. I missed my time target by 1:30.
What would you do differently?:

Maybe I should have left the bike computer off but I use the average speed function for races, probably lost 30 seconds messing with it. As for the wet course, not much one can do about that. Last race without bike shoes. My running shoes got very wet.
Transition 2
  • 00m 32s

Ok, people on teams souldn't be allowed to just hangout and stand in the middle of the aisles. Someone learned this lesson when a pedal struck their leg as I was running with the bike to my rack, oh sorry! Since I had my running shoes on already I racked, helmet & camelback off and was out of there in pretty quick being 8/21 in T2.
What would you do differently?:

Dump the camelback.
  • 31m 54s
  • 4 miles
  • 07m 59s  min/mile
Went out with a short quick stride rate and kept it until I was up the big hill then let the stride length open up, the first mile was at 8:20. After the 1st half mile I paced off of a woman that passed me on the transition road when I saw that she was gaining very slowly on me. I started to quicken the pace but then began to feel my right hamstring so I stayed at a comfortable pace with the HRM in upper Z4 range. Last mile was opposite the first so it was all down hill and let gravity do it thing.
What would you do differently?:

Not mow a large lawn with a push mower the day before the race! Next race I will have bike shoes so I won't have squish-squish to deal with on the run if it rains. Estimated that I lost about 20-30 sec per mile due to the tight hammy.
Post race
Warm down:

Like most participants, went straight to the lake for a nice cooldown soaking! Ate some banannas and oranges and had a bottle of water. Later in the day I took a nap and did some stretching. Met a guy post race with a Felt B2 that was racked near me. Struck up some convo about the bike and mentioned that I'm in the market for a S22. He loves his B2 which is the same frame & compments as the S22 except the Zipp wheels. Looking foward to getting it as soon as a good closeout deal is found. BTW, my wife approved a $2k budget for this, yes I am very happy and will be providing her with massages on demand for life :)

What limited your ability to perform faster:

Heat or humidity wasn't an issue for me. The swim time needs major work, wet conditions on the bike was somewhat limiting and hammy on the run was a factor.

Event comments:

Comparison Race to 2005 event and was 6 min 20 sec faster this year. I like this race as it has a smaller field but is very competitive with a lot of Army personel from Fort Drum and a couple of people doing the LPIM the following weekend here. The course is challenging for me as not many courses are setup like this in my part of FL.

Last updated: 2005-12-22 12:00 AM
00:13:05 | 656 yards | 01m 59s / 100yards
Age Group: 14/21
Overall: 0/136
Performance: Average
HRM stated 13:06 at 159 avg / 171 max.
Suit: Prp Motion Sleevless
Course: Wade start off of a boat ramp, 600 meter trianglular course in the harbor.
Start type: Wade Plus:
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:32
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
00:48:26 | 15.5 miles | 19.20 mile/hr
Age Group: 15/21
Overall: 0/136
Performance: Average
HRM 167 avg / 182 max.
Wind: Strong
Course: Some this way, some that way, around there, over here, up that hill down this hill and up another! Otherwords nice country roads.
Road: Rough Wet Cadence:
Turns: Average Cornering: Below average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 00:32
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:31:54 | 04 miles | 07m 59s  min/mile
Age Group: 12/21
Overall: 0/136
Performance: Good
HRM 170 avg / 178 max.
Course: 2 miles out and back. All uphill first 1/2 mile with a longish steep section.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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

2006-07-23 4:16 PM

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Melbourne FL
Gold member
Subject: Henderson Harbor Sprint Triathlon

2006-07-24 8:48 AM
in reply to: #490432

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Rockledge, Fl
Subject: RE: Henderson Harbor Sprint Triathlon

Great race Don! 6mins is a good improvement.

2006-07-25 1:44 PM
in reply to: #490432

Subject: ...
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