Top of the Mournes - TriathlonOlympic


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Rostrevor, Ireland
Ireland
Newry Triathlon Club
17C / 63F
Sunny
 		Total Time = 2h 41m 41s
Overall Rank = 31/130
Age Group = 40-44
Age Group Rank = 3/17
Pre-race routine:

Breakfast at 0700, flask f porridge from 10:30. Arrived at registration, then changed, set up transition and milled and chatted. Relaxed
Event warmup:

None. some stretching and that was it.
Swim
  • 23m 42s
  • 1500 meters
  • 01m 35s / 100 meters
Comments:

Happy with the swim. Nice and relaxed, didn't cane it at all. Was able to lift it in the last 200 meters to leave a couple of guys, and worked my way through a few in the second half.
What would you do differently?:

I could put more effort into the swims, but I'm generally so wasted when I get out because of the wetsuit I'll continue working on technique for speed rather than force.
Transition 1
  • 01m 16s
Comments:

No real practice so can't complain. Looks like I can gain time in this.
What would you do differently?:

practice suit off more
Bike
  • 1h 25m 44s
  • 24.85 miles
  • 17.39 mile/hr
Comments:

Got passed by 10 or so, but I'm pleased with the ranking and performance. I'm better at hills than the big guys.
What would you do differently?:

6 week taper didn't help, but I'll work on strength more for next year.
Transition 2
  • 00m 44s
Comments:

Nearly crashed getting the feet out of the shoes. More paractice
Run
  • 50m 12s
  • 5.6 miles
  • 08m 58s  min/mile
Comments:

Simply not enough running for last 6 weeks. Achilles have been sore so I've been resting them and it hurt as a result. I know I can do better with more running but I don't want to injure myself. Pleased with AG ranking. Two minutes faster would have had me up three places and that should be very doable with more work.
What would you do differently?:

Not much apart from more work
Post race
Warm down:

so me gentle stretching and walking

What limited your ability to perform faster:

Holidays and a bit of complacency and some injuries.

Event comments:

Great course on a great day, could be horrible though. But it wasn't definitely better informed for next year.




Last updated: 2012-07-18 12:00 AM
Swimming
00:23:42 | 1500 meters | 01m 35s / 100meters
Age Group: 2/17
Overall: 13/130
Performance: Good
Can't vouch for the distance, but there was a 200 m run to transition which is added to the time
Suit: orca S2
Course: Deep start, out to marker, u turn to another marker and back to slipway.
Start type: Deep Water Plus: Time Trial
Water temp: 16C / 61F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:16
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
01:25:44 | 24.85 miles | 17.39 mile/hr
Age Group: 5/17
Overall: 37/130
Performance: Good
HR:142/162/173
Wind: Some
Course: Kilbroney park east to Newry then up to Spelga and back down. Or rather UP to Spelga.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:44
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:50:12 | 05.6 miles | 08m 58s  min/mile
Age Group: 7/17
Overall: 54/130
Performance: Below average
7:55 9:02 (walk) 8:43 9:35 9:09 5:27
Course: Kilbroney park. Hilly. Three laps. Killed me. x
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 1
Physical exertion [1-5] 2
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities:
Race evaluation [1-5] 4