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Cedar Beach Sprint Triathlon - Triathlon

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Miller Place, New York
United States
Tri & Du It
75F / 24C
Total Time = 1h 44m 8s
Overall Rank = 54/215
Age Group = 25-29
Age Group Rank = 3/13
Pre-race routine:

Not the best pre-race ritual. Since I was staying with a long-time buddy, we stayed up late catching up and playing video games. Despite only 5 hours of sleep (compared to a normal 8), the anticipation kept me going. Nutrition consisted of 2 bagels and gatorade.
Event warmup:

An easy 5 minute jog and some stretching.
  • 19m 47s
  • 1312 yards
  • 01m 31s / 100 yards

The waves were pretty mild (at least they seemed to me), but every third wave seemed to crash pretty strong. Sighting was a little challenging on the 3rd leg with no cans used and wave height. Drafting was nearly non-existent
What would you do differently?:

Not take in any water, or as much, in my mouth between breaths. The salt water really created nausea during the bike and run portion.
Transition 1
  • 03m 9s

Took my time getting dried off to prevent the chills from setting in on the run, as it was still barely day-break.
What would you do differently?:

Not too much, despite a slower time.
  • 56m 27s
  • 18.02 miles
  • 19.15 mile/hr

Tried to remain on a comfortable pace, especially on the first lap. I used some great advice by rstocks3 and stayed in the saddle on all of the hills and spun past most of the people that would pass me on the flats. The turns were a little tricky on the downhill, which probably negatively impacted by average speed.
What would you do differently?:

Again, the salt water intake was the only real negative; making it tough to push the pace too hard and to take in any extra fluids.
Transition 2
  • 00m 53s

Nothing to risky. Simple exchange of helmet & bike shoes for running shoes; no other equipment changes.
What would you do differently?:

With transitions not my real focus of the day, I was happy with being under 1 minute for exchange.
  • 23m 52s
  • 3.11 miles
  • 07m 40s  min/mile

The legs settled in after the first 5 minutes, but I had a difficult time pushing the pace without escalating the nausea level. The temperature was much warmer for the run portion, but not too bad.
What would you do differently?:

Not really anything different, except maybe practicing taking in water while running.
Post race
Warm down:

easy stretching and a 5 minute walk.

What limited your ability to perform faster:

Drinking too much ocean water was the biggest issue. I probably could have pushed the pace faster on both the run and bike, and maybe knocked a few minutes off my total time, but overall I'm still happy on the out come given my current conditioning level.

Event comments:

The event was well organized and the course was very fair. A few minor adjustments would make it a perfect event.

Last updated: 2007-09-27 12:00 AM
00:19:47 | 1312 yards | 01m 31s / 100yards
Age Group: 1/13
Overall: 21/215
Performance: Average
Suit: Ironman fullbody suit
Course: Triangle pattern, with the current the first and third leg and against it the 2nd leg.
Start type: Run Plus: Waves
Water temp: 67F / 19C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Below average Navigation: Below average
Rounding: Good
Time: 03:09
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:56:27 | 18.02 miles | 19.15 mile/hr
Age Group: 4/13
Overall: 0/215
Performance: Average
Wind: Little
Course: A 2 loop course with a mix of hills, but spread out with flat sections. The downhill sections were fast, but had some tricky turns. Overall a fair course.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:53
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
00:23:52 | 03.11 miles | 07m 40s  min/mile
Age Group: 7/13
Overall: 0/215
Performance: Average
Course: 2-loop course, first part on a walking path near the beach and back on the harbor road. No real elevation change.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2007-10-08 8:01 PM

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Subject: Cedar Beach Sprint Triathlon
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