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Bintan Triathlon - Olympic Course - Triathlon


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Bintan,
Indonesia
MetaSport
30C / 86F
Overcast
Total Time = 2h 21m 15s
Overall Rank = 33/602
Age Group = 40-44
Age Group Rank = 8/169
Pre-race routine:

Bit different with the afternoon start and hard to know what to eat when. In the end I had a small breakfast and then gels and iso drinks until the race.
Event warmup:

Quick swim but I got to the start a little later than I would have liked.
Swim
  • 27m 4s
  • 1500 meters
  • 01m 48s / 100 meters
Comments:

the 6 weeks of trying to swim as often as possible paid off as I was stoked with my time. Got to the beach feeling tired but not exhausted although the last leg seemed to take forever.
Walked as long as possible after the beach turn when I saw that I was walking as fast as the guys were swimming. Was hard to put your head back in as felt really puffed.
What would you do differently?:

Nothing as it was better than I could have dreamed.
Transition 1
  • 00m 35s
Comments:

tough with the hill straight after the mount. Had one wobbly moment but managed to avoid the embarassment of a fall.
Bike
  • 1h 07m 17s
  • 40 kms
  • 35.76 km/hr
Comments:

Couldn't find heart rate in my multisport on the Garmin so had to ride on feel alone. Looking back at the file it would not have mattered anyway as the first 10km the average heart rate was 70 (guess was picking up half or something). The last 30 my average was close to where I was aiming at just under 150 but would have preferred an average of 155.
What would you do differently?:

Check the display on the multisport so that it can display heart rate. Push a little harder on the bike and see if the run stays at the same level.
Transition 2
  • 00m 35s
Comments:

Shoes got stuck a bit but I guess you can't complain about a transition this short :)
What would you do differently?:

think I might change to my newtons for racing in as well as the adizero's seem to hurt my feet with the zip laces.
Run
  • 45m 42s
  • 10 kms
  • 04m 35s  min/km
Comments:

Made the decision to not drink any isotonic as I think that has been contributing to the stitches. Was taking small sips of water only at each drink station and enjoying the ice cold sponges stuffed into the tri suit. Seemed to work as I only felt the beginning of a stitch when I pushed my heart rate up and then I stopped drinking all together.
Super happy about the negative split, only 6 seconds but justified my pacing on the first 4 kms as I was able to hold a good pace in the seond half.
What would you do differently?:

Might try controlling the pace for the first 2kms and see if I can sustain a higher heart rate for longer.
Post race
Warm down:

Beers with my Dad and ice cold towels which were a godsend!

What limited your ability to perform faster:

25 minute improvement compared to 2011 on the same course and a 9 minute Olympic distance PB so finding it hard to think of anything ;)

Event comments:

Family also had a great time. THe kids had free face painting, free elephant rides, bubble pool, mask making and lego so they were well occupied. Organised a massage for my wife, great dinner at the Chinese restaurant which is at the end of the jetty in the middle of the bay and then in bed by 8:30pm with the noise of the after party unable to keep me awake, lol.




Last updated: 2013-05-21 12:00 AM
Swimming
00:27:04 | 1500 meters | 01m 48s / 100meters
Age Group: 15/169
Overall: 51/602
Performance: Good
Suit: B70 trisuit
Course: rectangle with a beach turn and then swimming the inside of the reactangle. All fully lane roped and first buoy was well marked by a catamaran sail
Start type: Run Plus: Shot
Water temp: 27C / 81F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 00:35
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:07:17 | 40 kms | 35.76 km/hr
Age Group: 12/169
Overall: 44/602
Performance: Good
Wind: Some
Course: one lap which is really nice. Some sections have speed humps in them which I took slowly as I've lost water bottles before when going over them.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:35
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:45:42 | 10 kms | 04m 35s  min/km
Age Group: 12/169
Overall: 58/602
Performance: Good
kept the average under 160 for the first 4kms and then built after that
Course: 2 laps of mixed surface. Mostly shaded and I found it interesting as bits were in the jungle, bits along the beach and some through the resort itself.
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: Good
Race evaluation [1-5] 5

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2013-05-22 12:02 AM

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Subject: Bintan Triathlon - Olympic Course
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