Escape to Miami Triathlon - TriathlonOlympic


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Miami, Florida
United States
Run Miami, Inc.
Sunny
Total Time = 2h 27m 14s
Overall Rank = 47/636
Age Group = 35 - 39
Age Group Rank = 11/101
Pre-race routine:

Arrived at Billy's house at 4:30 AM to load up his truck and head to the race. We found a primo parking spot close to the park where the race was to be held. Did the usual, picked up the timing chip, got body marked and setup my transition area.
Went back and found Bill & Ivanka and walked over to the swim exit to scope out the conditions. The wind was howling at 20 mph. Bill and I then walked to the marina to take the ferry to Escape Island.
Event warmup:

Well, since the ferry could not get any closer to the island than 100 yards, we had to jump ship and swim to shore. Unfortunately, we got dropped off an hour before the mass start. So we got to stand on the shore and freeze. So I guess shaking uncontrollably was part of my warmup routine.
Swim
  • 24m 54s
  • 1600 yards
  • 01m 34s / 100 yards
Comments:

Wow! A mass deep water start with some nice chop in the Bay. I did what I could but it seemed that at every bouy I was getting beat up. Luckily, we were swimming with the wind. So we didn't get broadsided by the waves. I only got broadsided by other competitors.
What would you do differently?:

I don't think I could have done anything different.
Transition 1
  • 01m 33s
Comments:

Quick run into transition counting the racks until I got to mine. Helmet, glasses, watch, shoes, bike and a run out of transition.
What would you do differently?:

I probably should learn to leave my shoes on the clips and slip into them while I am on the bike. It sucks to run in cycling shoes.
Bike
  • 1h 13m 45s
  • 25.1 miles
  • 20.42 mile/hr
Comments:

It was so incredibly windy today. The bike course had 10 bridges to climb where 4 of them were into the wind. There were times that the wind was coming off of the buildings in Downtown or the Beach and it felt like hitting a wall.
As per coach, I was to keep the HR at 162-164. With the exception of the climbs, I kept the HR in the zone. By keeping my HR at a certain point, it forced me to pay more attention to gearing. I was constantly shifting in order to keep up the cadence and HR.
After two loops on the course, it was time to hop off the bike and run.
What would you do differently?:

Leave the shoes on the pedals before and after the bike.
Transition 2
  • 01m 25s
Comments:

Since I had some chaffing on the top of my feet after St. Anthony's, I decided to put socks on before heading out on the run. The extra time in transition, gave me an opportunity to relax and focus before beginning the run.
Visor, glasses, socks, shoes, racebelt & two fuel belt bottles, and away we go.
What would you do differently?:

Nada
Run
  • 45m 37s
  • 6.3 miles
  • 07m 14s  min/mile
Comments:

It was windy enough to keep the heat away for the run portion. I started off with short steps until I found my rhythm. The first climb came at mile 1. The rest of the way to the turn around was flat and into the wind. I brought two fuel belt bottles with HEED and drank along the way.
I mainly ran with a couple of guys in my AG during the run. We started passing some folks that were beginning to suffer from the heat and/or probably the effects bike course.
What would you do differently?:

Nada.
Post race
Warm down:

Walked around for a little while and stretched. I went over to the finish line to wait for Billy and Ivanka to come in. Hung out with some of the SFT Hammerheads.

What limited your ability to perform faster:

The head cold I have been suffering from since Friday. I felt like crap when I woke up this morning. Also, this race was more a test to see where I am in my training. It was supposed to be a workout for the HIM in 4 weeks.

Event comments:

This race is unique and the venue is great for the athletes and spectators. I think that the roads will be in much better condition next year when all the construction in downtown is completed.




Last updated: 2006-08-21 12:00 AM
Swimming
00:24:54 | 1600 yards | 01m 34s / 100yards
Age Group: 0/101
Overall: 0/636
Performance: Good
Suit:
Course: Almost a straight swim to shore.
Start type: Deep Water Plus: Shot
Water temp: 0F / 0C Current: High
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Average
T1
Time: 01:33
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
01:13:45 | 25.1 miles | 20.42 mile/hr
Age Group: 0/101
Overall: 0/636
Performance: Good
Wind: Strong with gusts
Course: 2 loops from Downtown to Miami Beach and back.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 01:25
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:45:37 | 06.3 miles | 07m 14s  min/mile
Age Group: 0/101
Overall: 0/636
Performance: Good
Course: Out and back on MacArthur Causeway to Star Island.
Keeping cool Average 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: Average
Race evaluation [1-5] 5