A coach's perspective on Quassy

A few more pointers from my coach on Quassy (more for my own benefit than anything else).

1.  Pedal through the top of the hill.  The image here shows the course elevation in green, my speed in blue and my power in pink.  As you can see at the highest point of that climb, my power is 0.  This means I crested and then immediately took a break.  I need to continue to keep the power up until at my desired cadence and speed, I can no longer apply pressure.

2.  My average heart rate was lower on this ride than planned, again supporting the above point.  Keep the pressure on.

3.  Really, truly walk through the transitions before the race.  Figure out where you're coming out of the water, practice finding the rack from both the swim entrance and the bike entrance.  No reason to loose seconds here.  Also I just bought some cheap bright green towels to mark my transition.

4.  Keep my feet behind me when running downhill.  I was definitely aware that as I ran downhill, I was not cruising, I was clomping.  My coach reminded me of how to float, by not extending my foot out in front where it will put on the brakes, but instead to slow by changing my cadence.  I'm definitely going to need to practice this in the upcoming weeks.  Maybe on my zone 2 runs.

5.  Never count myself out.  You just don't know what's going to happen in a race.  That girl that passed me on the bike may not have the legs to finish the run strong.  Stick to my plan and put in the best race I can.