Cape Henolpen Triathlon

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Cape Henolpen Triathlon - TriathlonSprint


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Lewes, Delaware
United States
Piranha Sports
70F / 21C
Sunny
 		Total Time = 2h 09m 30s
Overall Rank = 321/327
Age Group = 40-49
Age Group Rank = 0/
Pre-race routine:

Drove down to Bethany Beach 2 days before race. The weather was horrible. The swim was cancelled due to incredibly high surf. I was well rested and did nothing for a week prior to race. Woke up 0600. Ate scrambled eggs, banana, milk and toast for breakfast about 2.5 hours before race. Left for Cape Henlopen State Park at 0700. Had a good 1.5 hours to get ready. Somewhat disappointed that swim was cancelled but also relieved after walking over the dune and seeing the chaotic surf conditions.
Event warmup:

A 1.5 mile run was substituted for the swim. Light jogging and stretching.
Swim
  • 00m
  • 0 yards
  • / 100 yards
Comments:

cancelled due to high surf. storm at sea
Transition 1
  • 03m 54s
Bike
  • 1h 05m 17s
  • 15 miles
  • 13.79 mile/hr
Comments:

had to do a pit stop at about 6 miles. too much fluids before race? on aero bars a least 70% of time. nice. one gel at start of bike, another 30-45 min. later. seemed to work well. cheap saddle has to go. way too soft. some offshore headwind heading (east) back toward the beach and the finish line.
What would you do differently?:

NEW SADDLE! hold off on coffee and fluids til closer to race time.
Transition 2
  • 00m 55s
Comments:

legs almost gave out when jumped off bike and began jogging to transition area. recovered pretty quickly.
What would you do differently?:

i wore bike shorts over tri shorts and pearl izumi jersey for run. way too much and too hot. i didn't want to stop to take em off at t2. look for some tri shorts to wear through race and just change into a singlet.
Run
  • 42m 5s
  • 3.1 miles
  • 13m 35s  min/mile
Comments:

13:35/mile. whoa. but i knew it would be like that. just glad to know the knee can take it after blowing it out in february.
Post race
Warm down:

rack the bike, get in the car.

What limited your ability to perform faster:

Weight. however, not sucking down 20 marlboros a day definitely makes the trip more enjoyable.

Event comments:

There was loads of help out on the course. Traffic was controlled by police. Thanks, guys.

You had to have done several races in the series to qualify for the prize drawings.

The photographer didn't stick around for back of the packers at each segment.

The post race refreshments were real artery cloggers.




Last updated: 2006-10-09 12:00 AM
Swimming
00:00:00 | 00 yards | / 100yards
Age Group: 0/
Overall: 0/327
Performance:
cancelled due to high surf.
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:54
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:05:17 | 15 miles | 13.79 mile/hr
Age Group: 0/
Overall: 314/327
Performance: Good
Wind: Some
Course: flat
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
00:42:05 | 03.1 miles | 13m 35s  min/mile
Age Group: 0/
Overall: 321/327
Performance: Bad
Course: nice run on hardball trail through cape henlopen state park. small hills rolling nothing major. really nice course. would have enjoyed it more if i wasn't in such bad shape. ran through old shore battery positions and ammo bunkers. pine trees smelled great and gave lots of shade. the weather was in the 70's and seemed really warm. big change fron even the day before when it was rainy and storming.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Bad
Race evaluation [1-5] 3

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2006-11-01 10:29 AM

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