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Ironman
Post Race Analysis Sheet
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By Coach Brendon
Instructions: Cut and paste this into your
word processor and fill in after your race, keep a copy on
file for the next time you do this race or a similar race.
If you are smart you will be able to use the information to
help improve your training (look at the weaknesses identified
in your race analysis). This is one of the tools I use to
help me work with athletes.
Enjoy!
Race
Info
| Date: |
Time
of start: |
Weather: |
Pre-Race
Swim
| Overall
rating of Swim |
Good |
Average |
Needs
Work |
| Wind
Strength |
None
/ Light / Mild / Strong |
| Wind
direction: |
N /
E / S / W |
| Tides
or Currents (describe) |
|
| Comments
on Swim |
|
| Start
Type: |
Wade
/ Dive / Run |
| Pre
Start Sequence? (describe) |
|
| Wetsuit
|
Yes
/ No |
| Water
Temperature: |
|
| Position
at start |
|
| Was
the Swim Aggressive? |
Yes
/ No |
| How
did you handle the Aggression |
Good |
Average |
Needs
Work |
| Reaction
to Gun and first 10 strokes |
Good |
Average |
Needs
Work |
| First
200m Performance |
Good |
Average |
Needs
Work |
| Rounding
the buoys (with others?) |
Good |
Average |
Needs
Work |
| Drafting |
Good |
Average |
Needs
Work |
| Navigation |
Good |
Average |
Needs
Work |
| Catching
waves |
Good |
Average |
Needs
Work |
| Racing
Breathing |
Good |
Average |
Needs
Work |
| Swim
Exit |
Good |
Average |
Needs
Work |
Bike
| Overall
rating of bike |
Good |
Average |
Needs
Work |
| Comments
on the Bike (inc course) |
|
| Points
of Note on the course |
|
| Wind?
(circle) |
None
|
little |
Some |
Strong |
| Wind
behaviour |
Head
wind |
Lots
of cross wind |
Lots
of Tail wind |
Gusts |
| Road
Surface |
Smooth |
Rough |
Potholes |
Wet |
| Splits?
(i.e. lap 1, lap 2) |
|
| HR
(if you have used a recordable HRM enter average for each
split here) |
|
| Cadence
(if you have a bike computer with cadence) |
|
| Drinking
% of Bottle and when |
|
| Cadence
Average: |
<80
/ 80-85 / 85-90 / 90-95 / 95-100 / 100+
(Remove those that dont apply)
|
| Getting
onto correct Pace at Start? |
Good |
Average |
Needs
Work |
| Consistant
Even Pace |
Good |
Average |
Needs
Work |
| Gear
changes |
Good |
Average |
Needs
Work |
| Hills |
Good |
Average |
Needs
Work |
| What
tactics did you use? |
|
| What
whould you do differently now? |
|
| Eating:
List Everything and When |
|
| Drinking: |
Total
Fluids for the whole bike: |
|
| During
the bike did you suffer any of the following? |
Bloated
Stomach/Hungry/Thirsty/Puking/Cramp (Remove those that
dont apply) |
|
| If
you did suffer any of the abve list details here |
|
|
| T2 |
Good |
Average |
Needs
Work |
|
| What
would you do differently if you did the bike again? |
|
| What
changes do you think you should make to your programme? |
|
Run
| Overall
rating of the run |
Good |
Average |
Needs
Work |
| Comments
on the Run (include course description) |
|
| Describe
Food and Fluids |
|
| During
the run did you suffer any of the following? |
Bloated
Stomach / Hungry / Thirsty / Puking / Cramp (Remove those
that dont apply) |
| If
you did suffer any of the abve list details here |
|
| Splits
(The more splits the better) |
|
| Heart
Rate (If you can list per split that better) |
|
| Cadence
(what was your run cadence) |
|
| Running
the shortest course? |
Good |
Average |
Needs
Work |
| Keeping
Coo l /warm |
|
| Blisters |
Yes
/ No |
| What
would you do differently |
|
| What
changes do you think you should make to your programme? |
|
Post
Race
| Did
you make good decisions during the race? (describe) |
|
| What
limited your ability to go faster? |
|
| Level
of Effort? 1-10 |
Mental |
Physical |
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