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Cape Henlopen Triathlon - TriathlonSprint

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Lewes, Delaware
United States
Piranha Sports
Total Time = 1h 22m 7s
Overall Rank = 99/325
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

Slept at a friends house in Rehoboth Beach, so got to sleep in until 5:30 a.m., which was nice. Got a litte lost in the state park trying to find the location, but arrived around 6:20 a.m.

Banana, Cliff bar (or 2?), O.J., and WaWa coffee.

Event warmup:

  • 13m 20s
  • 500 meters
  • 02m 40s / 100 meters

First ocean swim, other three were lakes with no wetsuit. Entry to water was ok as I laid back a bit as always, because swimming is my weakest event. I need not do so when wearing a wetsuit, as wetsuit keeps me planed correctly and my pace is much better. First buoy was a cluster as we got all piled up because of fairly strong north bound current. Sighting was bad mid race as I ended up inside buoys mid race and had to correct costing some time. Head down a lot more that usual, but still not good enough. Got out of water in around 8:50, but long run to transition effects overall time.
What would you do differently?:

Next time bring ratty sneakers to leave at end of swim. Flip-flops were better than nothing, but could've run faster in old sneaks, without fill good one with sand.
Transition 1
  • 02m 56s

Suit made me faster, but cost me in transition as it was my first time with it. Suit got stuff on left ankle and it took me a good 30 seconds to realized that my timing chip was holding it up. Clearly a lack of experience issue. Put pin through both sides of shirt wasting yet more time and ripping nice shirt.
What would you do differently?:

Put shirt on when pinning on number. Take timer off briefly to remove suit?
  • 41m 24s
  • 14 miles
  • 20.29 mile/hr

I felt faster than this. This race was a bit different for me as my bike is usually my second best event, behind the run.
What would you do differently?:

Just pedal all the way in and undo shoes while seated in transition. Undoing stuff in the last 1/4 mile is not doing anything for me.
Transition 2
  • 01m 10s

I'll take it.
What would you do differently?:

Just do it all faster.
  • 23m 18s
  • 3.1 miles
  • 07m 31s  min/mile

Good run, but I need to learn to crank it up a quarter mile out. Every second counts and could've jumped up a little if I started my final push more that 100 yards out.
Post race
Warm down:

Waited about 45 minutes before eating, which was perfect. Eating immediately afterwards in other races has not agreed with me.

Event comments:

A very nice race. And on time, which I really liked. The idea of the cash prizes afterwards was nice and probably kept some people around for a bit. The long run from the ocean to transition is something that requires a little more planning on behalf of the athlete, but shouldn't be considered a negative.

Last updated: 2007-09-09 12:00 AM
00:13:20 | 500 meters | 02m 40s / 100meters
Age Group: 0/
Overall: 86/325
Performance: Average
Suit: Yes, sleeveless
Course: 50 yards out from shore, around buoy, along shore for 400 yards or so, 50 years or so in.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Good
Waves: Navigation: Below average
Rounding: Below average
Time: 02:56
Performance: Bad
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:41:24 | 14 miles | 20.29 mile/hr
Age Group: 0/
Overall: 108/325
Performance: Average
Course: Fairly flat, but a lot of turns.
Road: Smooth  Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 01:10
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:23:18 | 03.1 miles | 07m 31s  min/mile
Age Group: 0/
Overall: 64/325
Performance: Good
Course: Some small gentle hills, nice shade during a good bit of course.
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2007-10-08 10:44 AM


Newtown, PA
Subject: Cape Henlopen Triathlon

2007-10-08 8:22 PM
in reply to: #996446

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Brooklyn, NY
Subject: RE: Cape Henlopen Triathlon
Nice race! Henlopen was my first ever race, and I think it's a pretty good one for such a small event.
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