Subaru Vancouver International Triathlon - TriathlonSprint

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Vancouver, Spanish Banks Beaches, British Columbia
Subaru West Coast Triathlon Series
23C / 73F
Total Time = 1h 22m 3s
Overall Rank = 38(m)/138(m)
Age Group = 30-39
Age Group Rank = 11/54
Pre-race routine:

Saturday - Mandatory bike drop-off plus pre-race meeting.
Sunday - Got up at 4:30. Had half a baggle with peanut butter and 1 banana at 5 am. Depart at 5:30 with Si and was at race venue for body marking and chip pick-up at about 6 am. Set up transition area until about 6:15. Drank a smoothy over about 30 min stretch. Got kicked out transition area at 6:45 to 7:15 for half iron wave. Went to portapotty. Got into wetsuit at 7:30, ate a Vanilla GU.
Event warmup:

Walk to the beach for swim and dove in - water cool.
  • 10m 32s
  • 500 meters
  • 02m 07s / 100 meters

Swim was an absolute dogfight. Anything was uf for grabs on this one. I felt terrible on the swim and got out feeling dead. There was a long run from the beach to transition which added probably 30"-60" to everyones time.
What would you do differently?:

Need more swim training.
Transition 1
  • 02m 55s

T1 wasn't very good.
Battled with right leg of wetsuit.
Fiddled around getting Garmin up and synched - then forgot to push start until about 1 km into the bike!
Bike mount bad - had a brain freeze and tried to mount before the line instead of after, which meant stopping getting off, walking across and then re-do. Tens of seconds wasted there.
Was 79 overall after T1.
My T1 effort was 88th overall (best was 1'33")
What would you do differently?:

Have shoes clipped into bike ready to go and learn to do a running mount.
  • 44m 53s
  • 26 kms
  • 34.76 km/hr

Had a great bike. Was pretty comfortable the whole way through and at some spots consciously tapped off the gas in fear of imploding on the run.
After the end of the bike I was 37th overall (no data for just age-group) so made up 49 places during the bike leg.
What would you do differently?:

With more confidence in my running, I can go faster on the bike.
Otherwise a great ride.
Transition 2
  • 01m 49s

Terrible transition.
My T1 was 197th overall...ouch (best was 45")
Bad dismount from bike. Bike fell over during racking. Fidled with Garmin again to reset. With practise I bet I could get 45"-60" off this effort.
What would you do differently?:

Work on bike dismount.
  • 21m 56s
  • 5 kms
  • 04m 23s  min/km

Was happy with the run splits. Couldn't have asked for more than 4'24" per km. Had just enough at the end to come home, but not much left in the tank.
What would you do differently?:

More training on my running, can improve this I think.
For this race - not much to do differently.
Post race
Warm down:

Chatted with wife and kids

What limited your ability to perform faster:


Event comments:

Awesome race.
Great organization. PLenty of volunteers and supporters. Great race-vibe.
Recommended for anyone wanting to do a sprint or half in vancouver.

Last updated: 2009-05-16 12:00 AM
00:10:32 | 500 meters | 02m 07s / 100meters
Age Group: 0/54
Overall: 82/138(m)
Performance: Below average
Suit: Full Wetsuit
Course: Triangle: 150 out; 250 across; 100 back
Start type: Run Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Navigation: Average
Rounding: Below average
Time: 02:55
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:44:53 | 26 kms | 34.76 km/hr
Age Group: 0/54
Overall: 24/138(m)
Performance: Good
Wind: Little
Course: Out-n-back. Well layed out, some spots were a bit bunched for passing.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:49
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Bad
Shoe and helmet removal Average
00:21:56 | 05 kms | 04m 23s  min/km
Age Group: 0/54
Overall: 64/138(m)
Performance: Good
Course: Loop - some pavement, some gravel. Nice coarse through the trees at UBC.
Keeping cool Average Drinking Not enough
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: Average
Race evaluation [1-5] 4