Post Race Evaluation

Taking part and competing in an event is great fun and for many individuals there will be and have been many events that you have taken part in. One of the key parts that all individuals can benefit from is actually taking the time to evaluate the performance and the outcomes you achieved on the day!

 
 
Image by  Mark Robotham

Image by Mark Robotham

THe RACE PLAN

For Ultimate Boost Athletes take out your Head Space Document that you should have completed prior to this race or have on file from your previous events.

Have a quick read of the information you put down and note down

  1. Anything noticeable that you changed completely

  2. Executed differently compared to what you had planned

A lot of information is prompted in the evaluation below so don’t spend too long picking through this document again.

 
Individuals using Training Peaks Premium may be the only individuals able to view this although some of this data should be captured by your device (Garmin/ Polar etc)

Individuals using Training Peaks Premium may be the only individuals able to view this although some of this data should be captured by your device (Garmin/ Polar etc)

TRAINING PEAKS

Open up your training peaks account with your uploaded data or your Polar or Garmin type files - especially if you are not on Training Peaks Premium - as some of this information is not available to you. Have a look at the disciplines your completed. Eg.

  1. What does your swim map look like? Straight? Distance?

  2. How was your bike HR or Power vs Targets?

  3. How was your run pace vs planned race pace?

TP Snip Run Pace.JPG
TP Snipet HR.JPG
 

Evaluation

Great! You have taken some time to look over the pre -plan and also had a quick reflection on the numbers that you posted on the day. Please complete this evaluation. Remember if you have just completed a single discipline event then just complete the relevant sections for you!

Name *
Name
Swim Evaluation
Swim Time Completed
Swim Time Completed
You need to put a (0) zero in fields that are not needed eg. for a 30:11min swim place Hour = 0 Minute = 30 Second = 11
Achieved Planned Swim Goals
Considerations – where you started, initial pace, rounding buoys, sighting, pace control, feel (muscles, heart rate etc)
Transition Evaluation T1
Transition Time (T1)
Transition Time (T1)
Considerations – going from the swim, running to your bike, removing wetsuit, gear layout, and mounting bike. Did you put stuff in pockets or was it on the bike. Did you forget anything? Were you rushing or composed? What went well what could you improve on!
Bike Evaluation
Bike Time Completed
Bike Time Completed
Please complete this if HR was your main data source
Look at zones on Training Peaks or on your device data and see if you can assess this
Only put the number
Only put the number
Should be a number like 1.06 or 1.12 - Only individuals with power and that are on Training Peaks Premium will be able to see this number.
Should be a number like 0.84 or 0.95 - everyone should be able to see this on their workout summary.
You should be able to see this on your workout summary.
Considerations- initial pace on the bike, nutrition on the bike, pace during the ride, position around other riders, aid stations, feel (muscles, heart rate etc)
Transition Evaluation T2
Transition Time (T2)
Transition Time (T2)
Considerations- Dismounting the bike, racking the bike, putting on run shoes, any cramping
Run Evaluation
Run Time
Run Time
In the plan, you will have been provided a pace range to try and execute towards.
Race Plan Execution - first 25% of the distance
In a marathon approx the first 10km, first 5k of a half marathon or 1/2 IM
Race Plan Execution - from 25-50% of the distance
In a marathon the section between 10-20km, in a half marathon or 1/2 IM the section between 5-10km
Race Plan Execution - from 50-75% of the distance
As per notes above
Race Plan Execution - from 75-100% of the distance
As per notes above
Considerations- pacing, use of aid stations
Pre-race Nutrition Evaluation
Consider what you ate and drank (level of hydration) from at least 2 days prior through to the actual race start. Note down what you had, whether this worked or what would you change if you were to prepare for another event.
Race Nutrition - Bike
Did you follow your plan?
Did you just choose not to eat/drink or did you pick up from aid stations during the bike, alternative products? When you finished the ride what had you not finish from your nutrition plan?
Please answer Yes/No and note down any changes you'd make.
Did you experience any GI issues on the bike?
(GI) gastrointestinal issues: nausea, bloating, reflux, stomach pain, cramping, diarrhea, and vomiting
Race Nutrition - Run
Did you follow the plan?
Did you just choose not to eat/drink or did you pick up from aid stations during the run -alternative products or types of food? When you finished the run what had you not finish from your nutrition plan?
Please answer Yes/No and note down any changes you'd make.
Did you experience any GI issues on the run?
(GI) gastrointestinal issues: nausea, bloating, reflux, stomach pain, cramping, diarrhea, and vomiting
Nutrition Post Race
Do you need to be better prepared for post race recovery fuels?
Key Learnings
Outline at least 3-5 things that you learnt from competing in this event. This could be something that went really well or something that didn't go quite so well. It could be your preparation or include an area that you noted above.
Key Improvements
Outline at least 3 key things that you would like to improve on at your next event
On the day post race evaluation

On the day post race evaluation