The Nations Triathlon

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The Nations Triathlon - DuathlonStandard


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Washington, DC, Washington, D.C.
United States
65F / 18C
Overcast
 		Total Time = 2h 23m 44s
Overall Rank = 232/313
Age Group = 35-39
Age Group Rank = 506/90
Pre-race routine:

Coffee, 1/2 PB &J, Bottle of gatorade
Event warmup:

Jog with sweats, drink water & gatorade
Run
  • 15m 28s
  • 1.86 miles
  • 08m 19s  min/mile
Comments:

Felt good for the short start...wished we could swim.
What would you do differently?:

Nothing...just the right pace for the bike
Transition 1
  • 01m 21s
Comments:

Stayed standing and felt good. Next time remove coffee clips before the race.
Bike
  • 1h 00m 28s
  • 21 miles
  • 20.84 mile/hr
Comments:

Felt strong on the bike. May have pushed it too hard.
What would you do differently?:

Next time need to have two gel packs instead of one..
Transition 2
  • 01m 11s
Comments:

Felt OK in T2
What would you do differently?:

Nothing
Run
  • 1h 05m 21s
  • 6.21 miles
  • 10m 31s  min/mile
Comments:

Wow did the wheels fall off. Never felt good after T2. Started cramping in my right hamstring and quad. Cardio felt OK but my legs were shot...
What would you do differently?:

Need to extend my training. Need more longer runs (currently only running long 1 per every 10 days) and incorporate a long run after a long bike.
Post race
Warm down:

Water, bananna

What limited your ability to perform faster:

Cramps. Think I pushed bike too hard, depleted my sodium, electros and carbs.

Event comments:

Had a hard time "seeing" the bike turn on the road. The cones seem to all blend in before I could find my lane.




Last updated: 2006-09-18 12:00 AM
Running
00:15:28 | 01.86 miles | 08m 19s  min/mile
Age Group: 48/90
Overall: 0/313
Performance: Good
Course: Rock Creek Park out and back
Keeping cool Good Drinking Just right
T1
Time: 01:21
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
Biking
01:00:28 | 21 miles | 20.84 mile/hr
Age Group: 36/90
Overall: 143/313
Performance: Good
Wind: Little
Course: Nice. Downhill to start and to return to the rack. SOme wind on the GW parkway
Road: Smooth Dry Cadence: 96
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 01:11
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:05:21 | 06.21 miles | 10m 31s  min/mile
Age Group: 64/90
Overall: 279/313
Performance: Below average
Course: Nice, flat and long
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
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:
Race evaluation [1-5] 3

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2006-09-18 4:29 PM

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