Rainbow Beach Double Triathlon - Race Report

Rainbow beach Double Triathlon
Position - RACE WINNER - Female
August 22-23st 2015 Pre race:
Saturday morning began with a smallish sleeping till 7:00 to be on the rollers at 7:30. The weather was very gross and it had rained heavy all night. We spent about 40 minutes on the rollers with 10 minutes of 1 minute race pace and 1 minute easy. Saturday felt like a long day, as my 1st race didn’t start till 3:30, therefore I ate lunch at 11:30 and watched movies all day resting my legs. Swim was cancelled so Saturday race became a duathlon (2.5km, 20km, 2.5km)

Warm up (first race):
Bike in transition. Warm up 10 mintues run on the course. Run drills and 4, 50m effects. 

Run 1(2.5km)
Up hill felt like torture, legs felt ready. I do however feel I may have gone to hard and could of slowed down a bit. But felt god.

T1:
good transition, got on the bike and went.

Bike: (20km)
A very flat course, straight out 10km and straight back, because of being sick I felt very crap on the bike and lost my position form 1st to 4th. Overall the ride was definitely a loss

T2:
Shoes and went.

Run(2.5km):
This run felt the same as first, legs weren’t to tired and I smashed it up the hills, putting myself in a good position for the next day at 2nd

Warm down:
10 min easy run 
 
Day 2
Pre race:
20 mintues on the rollers spinning the legs out

Warm up:
10 minute run, run drills and run throws. Legs felt pretty heavy but still had something left. 10 minutes swim with 2 efforts

Swim (750m)- finally a swim
pretty chopping waters and it had been a while since I had swum in the ocean for a race. Differently didn’t swim in a straight line and was extremely hard to sight the finally boy. 

T1:
Went well. However I forgot to put my shoes on the right way.

Bike(20km):
This bike went much better than the day before. I had come out of the water with 2 other girls (1st and 2nd) and I worked hard for them not to catch me. An older lady, which was stronger on the bike over, took me and paced me back into transition. Giving me lots of room from the other girls. 

T2:
running shoes on and legs didn’t want to complete those hills

Run(5km):
There probably wasn’t any more pain I could feel on this last run. My legs were screaming, but I gave the hills as much effort I could and gave myself a strong finish to take out 1st female for the weekend.

Things I have learnt and can change or improve on next time:
The main thing I took away from this weekend was my recovery. It was very hard for me to know how much recovery I really needed to complete for the next day. The thing I would change next time in my recovery is make it longer and add some 30 sec speed work to get the lactic out of my legs for the next day. Also putting my shoes on the correct cleats would help. Other than that I am happy how I preformed this weekend.