Subaru West Coast Triathlon Series Shawnigan Lake - TriathlonSprint


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Shawnigan Lake, British Columbia
Canada
Life Sport
15C / 59F
Sunny
 		Total Time = 8h 45m
Overall Rank = 42/72
Age Group = 30-39
Age Group Rank = 7/10
Pre-race routine:

Got up early to a wicked sore throat. Had my bagel and peanut butter 2 cups of coffee. Then off to meet up with my friend to carpool up. She realized she forgot her wetsuit so off we went back to her place. We almost missed the last bus to the race course. But made it.
Event warmup:

Set up transition. Had my Power bar and lots of water. My throat was so sore. Wet suit on quick warm up swim then we are off.
Swim
  • 09m 2s
  • 547 yards
  • 01m 39s / 100 yards
Comments:

Good swim. I got kicked hard in the shoulder and swallowed a huge amount of water. I could only breath every 3 stroked usually it is every 5. Once I got my breathing down the swim was over. I really need a longer swim. I had a goodd draft off another guy and ended up coming out of the water ahead of him

What would you do differently?:

Try and get a better postion at the start
Transition 1
  • 02m 35s
Comments:

A little hard getting the suit off but this was only my 2nd wetsuit race. No problems getting my arm warmers and gloves on. The run up with the bike was long and hard. I really need to work on my mounts and dismounts
What would you do differently?:

More practice with mounts and dismounts
Bike
  • 47m 19s
  • 12.43 miles
  • 15.76 mile/hr
Comments:

Fun race course. I rode this course hard. Many rolling hills but I made the most of them riding up hard and going all out on the down. One hard steep hill but I did ok on that. Took one gel and more then enough water.
What would you do differently?:

Nothing
Transition 2
  • 01m 47s
Comments:

Great transition. Fast.
What would you do differently?:

Nothing
Run
  • 30m 9s
  • 3.11 miles
  • 09m 41s  min/mile
Comments:

I ran this like many other runs I wish I could have gone out harder but it was hot.
What would you do differently?:

Run out harder.
Post race
Warm down:

Grabbed some food and lots of water. Massage

What limited your ability to perform faster:

Maybe the heat

Event comments:

Beautiful race course. Do this one




Last updated: 2009-05-24 12:00 AM
Swimming
00:09:02 | 547 yards | 01m 39s / 100yards
Age Group: 0/10
Overall: 17/72
Performance: Average
Suit: Blue Seventy Reaction
Course: Beautiful Lake. 1 Lap, cold and clear.
Start type: Wade Plus: Shot
Water temp: 15C / 59F Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Good
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:35
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
00:47:19 | 12.43 miles | 15.76 mile/hr
Age Group: 0/10
Overall: 47/72
Performance: Good
Wind: None
Course: Rolling hills, plus one steep but short hill. Great downhills. Very fun.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:47
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:30:09 | 03.11 miles | 09m 41s  min/mile
Age Group: 0/10
Overall: 60/72
Performance: Below average
Course: Up hill on the way out. Sunny hot trail. Nice pretty course but really hot.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 5