Aviva 70.3 Part 5: Race Evaluation

okok, think this Aviva posting is getting out of hand.. haha will make this the last post. Actually race evaluation is meant for Coach to see, but i think is nice to show the questionnaire. For those keen in getting serious is sports can try out these questions after your race.

Did you achieve your performance goal? No
What were your performance goals?
Complete swim in 45:00 (Not Achieved) 49:50
Complete bike in 3:00:00 (Not Achieved) 3:06:02
Complete run in 2:15:00 (Not Achieved) 2:15:08
Complete whole event in 6:00:00 (Not Achieved) 06:14:23

Did you achieve your Focus goal? No
What were your focus goals?
Swim is mainly focus on sighting
Bike is to consume my gel and bars and maintain average speed of 30km/hr
Run is to visualize the route and consume water and gel every alternate stations

Did you follow a race preparation plan? Partly
If partly, which parts were NOT followed and why?
No problem with swim, in fact i sighted more and guided by the rope. So extra distance in sea is minimize.
Bike did not maintain the 30km/hr pacing. Legs are tight, only manage to use SCR.
Run did not follow the hydration plan, as whether is really hot. Powergel and 100plus too thick. Race route which i recce is not correct, didn't expect the Fort road area to be so mentally torturing.

During the event did your focus of attention stay on your event focus plan? No
When you were going best, where was your focus?
Swim, follow the rope and see progression in distance while sighting.
Bike, drafted a pack. Kept me focus for 7km as i need to be more alert.
Run, first loop was really good. Cadance and pacing is constant until hit by blister.

When you were going less well, where was your focus?
Bike lost focus due to the long distance especially 2th and 3rd loop. Didn't push hard, scare that legs cant run hard. Blindly cycling.
Run lost focus at the 2th and 3rd loop also. Especially when entering the Fort road area. Will walk whenever reach the turnaround point. Leg got blister, turn my focus to it.

Anything unexpected happen that impacted on your performance (for better or worse)? Yes
Give details:
Better:
Presence of our Team
Worse:
Climbing up shears bridge and other subsequent slopes.
Ate too much for bike which affect the run.
Entering Fort road area.
Blister on right foot.

Should anything be changed or adapted for the next competition? Yes
Give details:
Improve current swim timings, be more realistic.
Have a focus plan in my race plan.
Work harder on bike. More specific sets than just riding to clock mileage.
Eat lesser on bike, maybe 2 bars and 2 gel.
Wear socks for run.

Over and out
C Cube