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Escape to Miami - Sprint Course - Triathlon

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Miami, Florida
United States
US Road Sports & Entertainment Group
80F / 27C
Total Time = 1h 27m 51s
Overall Rank = 83/669
Age Group = M30-39
Age Group Rank = 15/78
Pre-race routine:

Came down to Miami on Thursday night with a friend to to this race, my first triathlon!
I have a place in Surfside so we stayed there. Rented bikes for the weekend, it was cheaper than bringing my own.

Woke of at 5:30am, breakfast, and headed to the race site.
It was packed, much more than the previous day when we dropped the bikes. I was in the first wave at 8:45am but transition was closing at 7am so we had quite a wait. We used it to see the Olympic course athlete get out of the water, eat some more, trip to porta potty (note to self, bring a roll of toilet paper next time, that should be part of the checklist!), and a quick warm up in the water.
Event warmup:

I swam for 5-10 minutes, the water was warm and calm. Seaweeds though but nothing major.
  • 12m 3s
  • 438 yards
  • 02m 45s / 100 yards

I was in the first line, strong start then it got pretty crazy at the turn, then better.
At one point I have four guys in front of me net to each other and I couldnt pass them, so I was breastroking... Eventually it cleared up and I got back at it.

Apparently the later wave got crazier, my friend was dunked repeatedly and she wasn't happy :-)
What would you do differently?:

Swimming is not my forte, I only have been to the pool 15 times in the last 8 months... Definitely something to improve on especially since I want to do Olympic distance next season
Transition 1
  • 02m 23s

pretty uneventful.
I run of the water as I saw that i was in the first ones to get off. My HR was quite high (171) I put on my helmet and shoes under the rain and headed off.
What would you do differently?:

go faster, obviously, I hadn't the best setup and the rain didnt help.
  • 44m 13s
  • 13 miles
  • 17.64 mile/hr

I had a cramp in my right calf, not enough sodium so I didnt push too much and tried to stretch it on the way down.
I saw people passing me and I knew that I wasnt doing very good.
Did whatever I could given the circumstances and tried to finish strong.
What would you do differently?:

I started biking this summer, so just more training
Transition 2
  • 02m 8s

I wasnt as efficient as I could have, lost time putting on socks cause I was afraid to get blisters since my feet were wet.
What would you do differently?:

go faster
  • 27m 6s
  • 3.2 miles
  • 08m 28s  min/mile

climbing was brutal, at that point I had catch up with people from the Olympic distance. As I was making my way up the bridge I saw many people walking.
I settled for a lower pace, followed a lady and then put on the gas on the way down. Tried to keep my HR around 170. On the way back I felt better and started passing many people. As the bridge ended, a 56 yo from the Olympic distance caught up with me (I think the one of only 3 people who passed me on the run) and he was flying at 6:30/mile, so I stuck with him all the way to the end. It was thought but I kept thinking, if he can do it, I can do it too :-)
I gracefully let him go first in the chute (actually he was too fast for me :-)
What would you do differently?:

Pretty happy with my run, didn't make the mistake of going to fast at the beginning. I thought i was jogging but my Garmin said 7min/mile. I knew it was too fast to start, so I slowed down and kept my HR steady.
Post race
Warm down:

went through the chute with that feeling " I never want to run that fast again, I'm gonna puke". Got out, got a drink and then got a banana. Looked for my sister who was taking pictures and my friend who was still on the course. She was going up the bridge while I was coming back down so I knew I had 10-12 min in front of me.

What limited your ability to perform faster:

Definitely lack of training, I only trained seriously for the last three weeks.
At least I know I can do better.
The cramp on the bike didn't help either, I have to be better with fueling.

Event comments:

I thought it was great!
Lots of volunteers, people cheering, good hard course.
Only thing is you have an hour and a half where you just wait for them to set up the swim for the sprint course. transition closes at 7am and first wave is at 8:45am. But it went by pretty fast.
Definitely will try to come back next year.

Last updated: 2013-10-01 12:00 AM
00:12:03 | 438 yards | 02m 45s / 100yards
Age Group: 0/78
Overall: 88/669
Performance: Average
Suit: no
Course: Out perpendicular to the shore, left at buoy, then straight parallel to shore for two buoys, left again to head for shore.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Below average Navigation: Good
Rounding: Good
Time: 02:23
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:44:13 | 13 miles | 17.64 mile/hr
Age Group: 0/78
Overall: 199/669
Performance: Below average
Wind: Little
Course: Over a bridge and back, quite steep and long.
Road: Smooth Wet Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:08
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:27:06 | 03.2 miles | 08m 28s  min/mile
Age Group: 0/78
Overall: 69/669
Performance: Good
Course: going on a bridge again and coming back
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5

2013-10-01 11:52 PM


Subject: Escape to Miami - Sprint Course

2013-10-03 1:53 PM
in reply to: #4868718

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Subject: RE: Escape to Miami - Sprint Course
Great job! I really enjoyed the race too - except the wait for the sprint start is way too long.
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