Cape Coral Triathlon - TriathlonSprint


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Cape Coral, Florida
United States
Cape Coral Parks & Recreation
80F / 27C
Sunny
 		Total Time = 1h 37m 15s
Overall Rank = /
Age Group = 45
Age Group Rank = 0/
Pre-race routine:

Woke up early, got ready, ate breakfast. Had some green tea in fridge to drink instead of coffee and drank water and V8-Fusion. Ate a banana about 30 minutes before start and drank water and gatorade. Took 2 ibuprofen.
Event warmup:

Rode my bike the 2 miles to yacht club as a warm up since I didn't know if we could warm up in the water, which I did not do so I was grateful for the ride, albeit short. Did some stretching and was ready to go.
Swim
  • 10m
  • 440 yards
  • 02m 16s / 100 yards
Comments:

I could have had a better swim but vision was a little difficult - I really need prescription goggles for races. Only got lightly kicked in the ribs once and at no time were my goggles in jeopardy of coming off.
What would you do differently?:

Hold back a little more and let more people start in front of me. I wasn't slow by any means but I did have a lot of slow people in front of me which hampered my stroke at times since I was avoiding their appendages.
Transition 1
  • 00m
Comments:

I didn't rush my transition again as I felt a little dizzier after this swim than last week. I was glad I had a bottle of tap water ready to rinse my feet of sand.
What would you do differently?:

Nothing. I'm only worried about me and my time.
Bike
  • 41m
  • 12 miles
  • 17.56 mile/hr
Comments:

Very happy with my ride again.
What would you do differently?:

Nothing until I want to be in front of the pack, which I don't. I'm happy in the middle.
Transition 2
  • 00m
Comments:

My bike shoes came off at the transition area then put my running shoes on. Everything went smoothly in my opinion. Took my water bottle with a squirt style top on with me for the run.
What would you do differently?:

Nothing
Run
  • 40m
  • 3.1 miles
  • 12m 54s  min/mile
Comments:

I think I did a little more slow jogging than walking but I can't be certain of that. I'm fine with my run portion and will probably get better the more I do triathlons.
What would you do differently?:

Nothing
Post race
Warm down:

Walked a little (went to work at 10am and walked around for 5 hours). Ate a banana, nutrigrain bar and drank more water. Talked to Karen who was at the finish line waiting for me. It was great to see her there.

What limited your ability to perform faster:

Need more training for Bike to Run.

Event comments:

Lots of volunteers to help show route directions and post race food and drinks were good




Last updated: 2010-05-04 12:00 AM
Swimming
00:10:00 | 440 yards | 02m 16s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: Tri-suit
Course: 1/4 mile in the river - very low visibility! About 100 participants, everyone started swim together so lots of arms and legs getting in the way. Avoided most by looking around as much as I could (breast stroke) while still getting some good strokes (free style). Triangle course from boat ramp out, over and back.
Start type: Wade Plus: Shot
Water temp: 80F / 27C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
00:41:00 | 12 miles | 17.56 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Some
Course: One I do often from my house so I was very comfortable on the course - no hills or overpasses to worry about not even a small one going over a canal. We did the loop two times for the mileage.
Road: Smooth Dry Cadence: 16
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal Good
Running
00:40:00 | 03.1 miles | 12m 54s  min/mile
Age Group: 0/
Overall: 0/
Performance: Average
Course: Through historic neighborhoods by yacht club. Nice course. Angelica, Jenn and Veronica were volunteers on the run course and cheered me on. Last 50 yards were on the beach - OMG!!!! So very hard with shoes so I made my way to the harder packed wet sand - easier but then I had to run back on the sand to go through the finish line.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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] 5