Sunday, December 9, 2012

Peoples Tri, Mission Bay

1500m swim, 40km bike, 10km run. 2:39:51. Male OA: 99/124, M20-29: 21/23

Pre-race routine:

Breakfast of PB and nutella toast on the drive into the race site. Arrived at 5:50, about 10 minutes before the roads closed. Set up transition, had a technical stop and then proceeded to hang around until the start at 7:05

Swim 1500m, 28:47


3 Laps of a 500m triangle


A good swim, quite a bit of contact for the first lap. Was well and truly in the washing machine until rounding the 2nd buoy, at which point it started to spread out a bit. Got a knock to the head early which knocked off my right eye goggle so swam most of lap 1 with one eye. Laps 2 and 3 were relatively uneventful. I concentrated on keeping my legs high and a nice long stroke, it seemed to work

What would you do differently?:

Swim more. I know that I'm capable of faster times than this. But from the training I've done its as good as I could expect.

Bike 40km, 1:12:42


4 Laps of a 10km circuit along Tamaki Dr. Flat course, smooth roads. Other than a 180 deg turn at each end no reason for slowing down. 

Not a lot of strategy on this course, just get into the right gear and keep the power on. Focused on keeping my cadence between 80-90rpm, which seems to be a bit of a sweet spot for me. This resulted in speeds in the mid to low 30's. Rode hard, but within myself. Had a first Gu at 15km in, 2nd at about 35km, drank about half a bottle of water throughout the ride.

What would you do differently?:

Drink more, at least 1 more Gu. Pacing was pretty good I thought.

Run 10km, 54:22


2 x 5km out and back along Tamaki Dr

The plan was to run within myself, walk thru the water station, and pick up the pace in the last km or so. That's pretty much how it worked. Started out fast, as I tend to do after a bike, was through the first 2km in 10 minutes. Slowed up the pace a bit into more of a jog, and ran most of the way at about 5:25-5:30/km. In the last 1500m tired to 'push the go button' and picked up the pace.

What would you do differently?:

If this had been an A goal race I could/should have pushed harder here. Definitely had another 2-3 minutes in me. But as a build up event to the half Iron, it went pretty well.

Post race

Warm down:

Water, and lots of it.

What limited your ability to perform faster:

Honestly I don't think I could have done much better on my current level of fitness. I beat my best case scenario by 10 minutes. To improve over all, I need to swim much more, run more, spend more of my time biking at a higher effort, and most of all weigh less. I've made progress this year, but I'm still about 12kg away from fighting weight.

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