Welland Triathlon - Sprint Distance - Triathlon

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Welland, Ontario
Multisport Canada
37F / 3C
Total Time = 1h 44m 39s
Overall Rank = 45/279
Age Group = 45-49
Age Group Rank = 9/27
Pre-race routine:

Slept better the night before - what a surprise
got up at 5 am - ate oatmeal; drank lots of water - had a coffee to go; ate PB sandwich once I got the race site by 6:50 am
Left Burlington (menacing sky) at 5:40
Event warmup:

Did some stretching before lining up for time trial start
Saw a few members from the TCoB
Located a friend from the gym to give him my wedding band - I always forget to take it off for OWS - luckily he was still there when I came out of the water - was just like a bottle exchange - made teh signal and 'voila' back on my finger
  • 13m 47s
  • 750 meters
  • 01m 50s / 100 meters

Felt good overall
Had one rest to remove weeds from goggles
Cut down swim time by over 2 minutes form last year
What would you do differently?:

try to find some feet to draft
Transition 1
  • 01m 52s

T1 + run up was~ 3.30
Had no issue getting vertical again
What would you do differently?:

Practice better organization at T1
  • 48m 22s
  • 30 kms
  • 36.89 km/hr

What a ride
I beat my time from last year by ~ 90 seconds from last year with road bike
Wind were strong on way out and varied on way back
passed everyone - no one passed me
Off the bike in 4th in age group
18th overall
What would you do differently?:

keep up working on sustaining pace / cadence throughout all rides in training
Transition 2
  • 01m 17s

I do not know what I was thinking when I got in
Started walking and took my time
What would you do differently?:

Keep focused
  • 37m 37s
  • 7.5 kms
  • 05m 01s  min/km

Got passed early on by 3 guys; one later at ~5k
One guy was a real xxxxxxx after I made a comment to myself due to no-water at first aid station; kept him in site for the rest of thr run but coudl not catch him
Another one thought running in a pack meant roller derby
Kept my cool and forged ahead
Walked twice as I was getting cramps in (R) calf - hence the need for water at the first station to help swallowing the eload down a llittle better
What would you do differently?:

Not get discouraged
Overall did better than Milton - did not get upset with myself when I got passed by same age group
Heat got to me a little
I have to remember that I am self-employed with 5 mouths to feed and working 60+ hours /week and training 6-10 hours / week; one day I will get stronger on the run and I am not making a living out of this sport; the 45-49 AG are 'human machine" with lots of time and money; I don't...
Post race
Warm down:

Walked a bit
Located some team members
Got some food and stretched

What limited your ability to perform faster:

Heat again on the run

Event comments:

Aside for one water station being a disaster (1st one before first turn around) all was great

Profile Album

Last updated: 2013-04-29 12:00 AM
00:13:47 | 750 meters | 01m 50s / 100meters
Age Group: 13/27
Overall: 74/279
Performance: Good
Suit: Nineteen Tsunami - noted lots of new rips...
Course: Rectangle Time trial start
Start type: Deep Water Plus: Time Trial
Water temp: 64F / 18C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 01:52
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
00:48:22 | 30 kms | 36.89 km/hr
Age Group: 4/27
Overall: 18/279
Performance: Good
Wind: Cross-winds with gusts
Course: Out and back
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:17
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
00:37:37 | 07.5 kms | 05m 01s  min/km
Age Group: 18/27
Overall: 89/279
Performance: Good
Course: out and back with 2 turn around and lots of turns / switching roads very hot and hot wind on way out
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5