National Capital Triathlon - Olympic - TriathlonOlympic


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Ottawa, Ontario
Canada
Somersault Productions
19C / 66F
Sunny
 		Total Time = 2h 52m 33s
Overall Rank = 67/104
Age Group = 45-49
Age Group Rank = 4/8
Pre-race routine:

Standard race breakfast: banana, bagel, peanut butter, jam, gatorade
Event warmup:

Just 2-3min of swimming before start.
Swim
  • 32m 30s
  • 1500 meters
  • 02m 10s / 100 meters
Comments:

Water was warm and the full wetsuit probably effected my pace.
What would you do differently?:

Nothing. Did the best I think I could have. I just need more open water training and more swimming endurance.
Transition 1
  • 04m 56s
Comments:

Very long run, all on a gentle uphill slope, from the beach to the T-Zone in the west football field of Terry Fox, a distance of about 300 metres. Had lots of time to strip my wetsuit to my waist with my googles in sleeve. Stopped outside T-Zone to lean on the fence while putting it off my legs. Calves cramped a bit when the wetsuit was stuck on my heels. Rolled wetsuit as I run to bike.

Good run about 100m to mount line. I did not chance a jump onto bike start with my legs tired from the run.
What would you do differently?:

Nothing. Everything went very well and I could have only been faster if I was not so tired from the swim.
Bike
  • 1h 21m 16s
  • 40 kms
  • 29.53 km/hr
Comments:

Disappointed that I could not manage a higher average speed after all the training I have been doing. My HR was only in low 150's at max effort. Muscle fatigue but no cramping.
What would you do differently?:

Need to get aerobars for a change of position.
Transition 2
  • 02m 5s
Comments:

Pulled feet out of shoes and rode with feet on top of shoes to dismount line. Came to a full stop for dismount as did not want chance damaging my feet with a jump and run when my legs were spent. Changing to running shoes without socks saved lotsssss of time but bought me a few blisters (worth it)
What would you do differently?:

Try to manage jump mounts and dismounts.
Run
  • 51m 52s
  • 10 kms
  • 05m 11s  min/km
Comments:

Focused on running technique and HR.
What would you do differently?:

Didn't feel like a good run but my pace says different. More speed training needed.
Post race
Warm down:

Enjoyed a banana and veggy wrap they provided. Recovered in the shade with the family. Collect a couple bandaids with medics then headed home.


Profile Album


Last updated: 2005-11-26 12:00 AM
Swimming
00:32:30 | 1500 meters | 02m 10s / 100meters
Age Group: 3/8
Overall: 76/104
Performance: Good
Lots of contact for 1st 200m but not too rough. As a result, I swam too hard and was short of breath for 1st 400m and had to breathe every stroke. Got back into my groove and started breathing every 2nd stroke (only to the right because of the sun on my left) before the turn at the 1st buoy onto the long side of the triangle which extends the length of the bay. Took the 1st buoy wide and was not hasselled. Switched to bilat breathing but could not take the sun on my right now. Switched to breathing just on my left which made navigation difficult because the buoys were on my right. Focused on good stroke form and economy for most long side except for pauses to sight. Goggles fogged which made for longer sighting times. Took the turn around the last buoy quite close and had to fight for space. Didn't turn far enough to head for the exit and was redirected back by a kayak. When I got lined up for the beach exit, I sprinted pretty hard to the beach and was happy to be on my feet again. Gloria and the girls where right at the beach exit to give me a round of cheers that encouraged me to pick up my pace and run.
Suit: yes-RB
Course: The swim is in Mooney's Bay, with a beach start in the middle of the Bay. The swim course is a very flat triangle extending almost the whole length of the Bay. There are 4 buoys which form long bottle of the triangle. Swimmers exit the water at the North end of the beach. Water was cloudy but good visibility because of a big rain flushing it out day before. Only a few weeds in the shallow areas. Beach was closed 2days before race because of E.coli. However test results indicate on race day showed the water ok at 30 E.coli per 100 mL of water tested on August 5, 2006.
Start type: Run Plus:
Water temp: 0C / 0F Current: Low
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Good
Waves: Navigation: Average
Rounding: Good
T1
Time: 04:56
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:21:16 | 40 kms | 29.53 km/hr
Age Group: 4/8
Overall: 75/104
Performance: Average
Went hard the whole segment. Groin muscles became quite painful in 3rd loop and deltoids/triceps seized up on 4th loop. Passed and was passed lots. Good tight 180degree turns at turn-arounds with standing accelerations. 1st loop 20:43 2nd loop 19:06 3rd loop 21:13 4th loop 20:14
Wind: Little
Course: The cycle begins in the T-Zone in the West Field and cyclists exit on foot from the West Field onto Hog's Back Rd, where they mount their bikes and cycle West to Colonel-By-Drive. Cyclists turn right on Colonel-By-Drive and cycle to the 5Km turn around. They then turn and return to the corner of Colonel-By-Drive and Hog's Back Rd. and repeat the return to the 5Km turn three more times, before heading to the T-Zone in the West Field - a total of 4 laps. The course is primarily flat with just a few small grades. Colonel-By-Drive was completely closed to traffic so the cycles had a full lane each direction and lots of room for passing. Good coverage my Marshals on motorcycles.
Road: Smooth Dry Cadence: 80
Turns: Average Cornering:
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 02:05
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:51:52 | 10 kms | 05m 11s  min/km
Age Group: 4/8
Overall: 63/104
Performance: Average
Legs worked pretty good into the run and could not believe how fast I was moving at 1k so I slowed up. Pushed as hard as I could while keep my HR <165. Didn't have anything left for a push to the finish line. Girls ran with me toward the finish line and Julia stayed with me all the way across.
Course: Runners take an out and back course that leaves the West Field on the recreational pathway heading along the Rideau River through Hogsback Park towards Bank St. The pathway is a shaded, cool, and rolling with a big hill at Vincey Massey Park. Runners turn around at the 2.5Km point and return on the same course, where they turn at the 5Km turn around point near the Mooney's Bay Beach and then repeat the same out and back run a second time (a total of 2 out and back loops) before running in to the Finish Line in the West Field.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4