The Canadian - TriathlonSprint


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Ottawa, Ontario
Canada
Somersault Promotions
24C / 75F
Sunny
 		Total Time = 1h 57m 8s
Overall Rank = 204/295
Age Group = 35-39
Age Group Rank = 31/35
Pre-race routine:

carb'd up on Friday and went to bed early. Up at 5am and forced down as much oatmeal/OJ as I could. Sipped on a sports drink and had a banana after I arrived at the race. Checked out the T-zone and swim route. Watched the iron distance competitors leave on their swim.
Event warmup:

walking, stretching
Swim
  • 17m 28s
  • 500 meters
  • 03m 29s / 100 meters
Comments:

couldn't push hard enough because of the crowd
What would you do differently?:

I got caught right in the middle of the intial rush and had to almost stop. The swim out to the first buoy was very slow. This was my first beach start. Next time I start more to the front and outside so I can get some clear water. Swim was slow!
Transition 1
  • 00m
Comments:

ripped my bike jersey putting it on.
What would you do differently?:

need tri suit
Bike
  • 1h 11m 57s
  • 30 kms
  • 25.02 km/hr
Comments:

Fun course and flat. I liked the fact that there were always lots of people around. On my first tri back in July (40k bike) I was biking alone for half the time.
What would you do differently?:

I could have pushed harder. Was really hoping to get under 1hr. Forgot to attach my bike computer/hr monitor to my bike so I didn't know how fast I was going.
Transition 2
  • 00m
Comments:

long run from dismount was tough
What would you do differently?:

nothing
Run
  • 27m 43s
  • 5 kms
  • 05m 32s  min/km
Comments:

run felt good but a bit slow.
What would you do differently?:

nothing
Post race
Warm down:

walked around, ate a bit

What limited your ability to perform faster:

only on 3rd week of first training program.

Event comments:

needed more people to watch bike in/out as non competitors were standing on the path




Last updated: 2005-08-23 12:00 AM
Swimming
00:17:28 | 500 meters | 03m 29s / 100meters
Age Group: 0/35
Overall: 202/295
Performance: Below average
Suit: no
Course:
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
01:11:57 | 30 kms | 25.02 km/hr
Age Group: 0/35
Overall: 208/295
Performance: Average
ave hr 161
Wind: Some
Course:
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:27:43 | 05 kms | 05m 32s  min/km
Age Group: 0/35
Overall: 188/295
Performance: Good
ave hr 165. I think my max heart rate is off. 220-age seems too low.
Course: nice run on path by Carleton U
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized?
Events on-time? Yes
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5] 4