Gatorade Triathlon Series: Race 4 - Sandringham - TriathlonOlympic


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Sandringham, Victoria
Australia
SuperSprint Events
32C / 90F
Overcast
Total Time = 2h 47m 35s
Overall Rank = 423/767
Age Group = M40-44
Age Group Rank = 65/98
Pre-race routine:

Picked up my new disc for IM Melb 3 days before the race, then got a text saying discs were banned for this race due to the forcast winds of 50kph+
Damn!

Up at 4:45, brekkie and headed off to the race.
Registered, set everything up and all set. Was treating this as part of IM training so hadn't really tapered - this week was a natural recovery week after 3 solid weeks of effort, so was recharging the batteries with a race.
Event warmup:

Quick 200m swim and headed to the start
Swim
  • 32m 55s
  • 1500 meters
  • 02m 11s / 100 meters
Comments:

Time includes the stupidly long run to the transition area 700m away, uphill.
Set off, got a full on elbow to my left goggle. Lucky it was straight on or it could have hurt. After that, a pretty straightforward swim, especially when I got my head into race mode, about half way in. I get very bored very quickly swimming so it was nice to get into a rhythm half way round. Pretty smooth and calm until the last 500m or so when the chop picked up.
Came out of the water in 29:30 which I was pretty pleased with, then got passsed by about 10 people on the run up the hill, on concrete. I was trying to not stress the achilles so took it really steady.
4 minutes better than last year!
What would you do differently?:

Try and get a bit more excited before starting and push it more!
Transition 1
  • 03m 29s
Comments:

Long T1..... again!
After the elastic band issues at Noosa, decided to run with shoes on (sockless still though). Don't think I'm much slower this way, and it's far safer than messing around once I'm riding
Bike
  • 1h 14m 45s
  • 40 kms
  • 32.11 km/hr
Comments:

Wind was starting to pick up on the first lap but didn't start blowing a gale until I'd got to the bottom end, 12k in, which should have been a nice tailwind ride down. 2 laps of headwind and 1 of tailwind wasn't fair, and it was gusting at the forecast 55kph++++
Still, a good ride for me, passed a few, got passed by a few - all good.
1 minute quicker than last year, but on the tri bike with race wheels. The conditions were far worse though.

Transition 2
  • 02m 21s
Comments:

Popped feet out of shoes on the bike just before dismount. Successfully as well!
Socks and runners on (didn't want a blister from going sockless on effectively a training run)
Run
  • 54m 5s
  • 10 kms
  • 05m 25s  min/km
Comments:

Headed north into the gale, then headed back south sheltered from any sort of wind at all, which got pretty hot. Lots of drink stations though - Supersprint do put on a well run event.
Not much to report here - took it very steady, didn't want to push too much as my IM training has all been slow.
Did have a bit of a panic though when I ran over a 30km marker on the road in readiness for the IM. Need to sort my head round that one pretty soon.
1 minute slower than last year, but it did feel a lot easier.
What would you do differently?:

Nothing
Post race
Warm down:

Drank lots of water and Gatorade - was pretty warm.

What limited your ability to perform faster:

Training for IM, a dodgy achilles, no disc wheel and no speed or talent.

Event comments:

A great race and location, with great vollies, and an enthusiastic crowd!! Apart from the long run to T1.
The wind wasn't pleasant, just hoping that the same howling northerly doesn't strike in 7 weeks time.......

4 minutes better than last year, 15 AG places and 180 overall places higher. So must be doing something right!!!

Next stop, IM Melbourne!




Last updated: 2012-01-30 12:00 AM
Swimming
00:32:55 | 1500 meters | 02m 11s / 100meters
Age Group: 43/98
Overall: 333/767
Performance: Average
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:29
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:14:45 | 40 kms | 32.11 km/hr
Age Group: 65/98
Overall: 388/767
Performance: Good
Ave HR: 152
Wind: Strong with gusts
Course: 2 laps
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:21
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:54:05 | 10 kms | 05m 25s  min/km
Age Group: 75/98
Overall: 535/767
Performance: Average
Avg HR: 164
Course: 2 laps
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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