Sylvan Lake 1/2 Ironman - Triathlon


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Sylvan Lake, Alberta
Canada
Sub10 Events
34C / 93F
Sunny
Total Time = 5h 59m 12s
Overall Rank = 113/318
Age Group = M35-39
Age Group Rank = 16/39
Pre-race routine:

Up at 5am...had little sleep...ate a large bowl of Vector cereal, and 2 'Boost (Plus Calories)' drinks, a v-8 juice and 1/2 can of flat "Diet Rock Star' energy drink.....sipped 500ml of water 1.5hrs prior to race while setting up my bike in transition....stretched....got wetsuit on 25 minutes before start and did it up 15 minutes before race....got into water 5 minutes before race....couple strokes for warmup and waited and cheered for the siren to start.
Swim
  • 37m 2s
  • 1900 meters
  • 01m 57s / 100 meters
Comments:

Good swim...off to a good start...stayed out to the left of the main group....stayed out of trouble :)
What would you do differently?:

I might have tucked in a little closer to the main group and found someone to draft behind.
Transition 1
  • 00m
Comments:

Time for T1 is included in my bike time. Transition times were not separated in this race....both T1 and T2 are in the bike time...I estimate roughly 3 minutes for T1 and 2 minutes for T2.
What would you do differently?:

Just speed things up in general...maybe tape my gel packs onto my bike in the future so I don't have to waste a few seconds putting them into my tri suit pockets in T1.
Bike
  • 3h 01m 38s
  • 90 kms
  • 29.73 km/hr
Comments:

I felt like I had a good bike....I was fast and kept a pace above 30km/hr for 90km....time is higher by 5 minutes or so because of T1 and T2 being in this bike time.
What would you do differently?:

Train a little more for the longer distances so my legs wouldn't wear out in the last 10km before i get to the bike.
Transition 2
  • 00m
Comments:

Good transition....hot day...had to grab water and power gels to take along the start of the run.
What would you do differently?:

Not be as tired at T2 so I could get through it quicker.
Run
  • 2h 20m 40s
  • 21.1 kms
  • 06m 40s  min/km
Comments:

I was tired...my legs were cramping up off the bike but I plugged on...about 2km into the run I had no energy left...I ended up walking for about 3km then I got a second wind after a bit of a rest....I jogged the rest of the way and felt not too bad....with 3km to go I looked at the time and I had 20minutes to go to break the 6hr mark (my goal)...I put everything into it that I had and managed to pull it off...32 seconds to spare....I usually run a 21km run under 1:45 but today in the heat and after the swim and bike I figure 2:20 is just fine.
What would you do differently?:

Nothing...just train more for next year.
Post race
What limited your ability to perform faster:

My injured knees for 2 months before the race limited my running training and it showed as it was the weakest of my sections of the race.

Event comments:

This was an absolutely fantastic race. Sub10Events ran an absolutely fantastic race. Only splitting out the T! and T2 in timing could have made it technically better. The course was well marked and the volunteers were absolutely fabulous. The town people of Sylvan Lake came out to cheer us on in the run...many of them had garden hoses out for us to run under to stay cool and offered to spray us as we went...many also offered oranges and other food items to us as we ran...they were fantastic people. I just don't know how this race could have been any better.




Last updated: 2005-10-20 12:00 AM
Swimming
00:37:02 | 1900 meters | 01m 57s / 100meters
Age Group: 0/39
Overall: 65/318
Performance: Good
Suit: Full Orca wetsuit
Course: Traditional triangle...700m out...400m to the right then 800m back in to shore.
Start type: Deep Water Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Average
Rounding: Average
T1
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:01:38 | 90 kms | 29.73 km/hr
Age Group: 0/39
Overall: 107/318
Performance: Good
Wind: Some
Course: Fairly square course....quite hilly from the 57km mark to the 72 km mark then another couple serious hills towards the 80 to 85km mark
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:20:40 | 21.1 kms | 06m 40s  min/km
Age Group: 0/39
Overall: 161/318
Performance: Average
Out and back course
Course: Good course...some of it was trail running....some through trees....great people along the way.....excellent aid stations....there were a couple tougher hills....tough one at the 14km mark....it hurt in the heat.
Keeping cool Average Drinking Just right
Post race
Weight change: %3%
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 5