Muskoka Long Course Triathlon - TriathlonLong Course


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Huntsville, Ontario
Canada
TriSport Canada
Sunny
 		Total Time = 4h 01m 55s
Overall Rank = 262/
Age Group = M30-34
Age Group Rank = 21/29
Pre-race routine:

woke up 3 hrs pre race, light breakfast (dropped a PB bagel on my shorts...not a good start)
got my rack site set up. was placed right at the front near the bike entrance/exit...
felt great. beautiful day!

Event warmup:

run - 10 mins
bike 10 mins
swim 10 mins
Swim
  • 47m 55s
  • 2000 meters
  • 02m 24s / 100 meters
Comments:

the goal for this race was to finish the swim....it was approx 3x as long as any open water swim I have ever done.
felt very good with this part of the race. could have gone a bit faster (but wanted to have a constant steady pace)
very happy with this
one year ago I could not swim.
What would you do differently?:

swim faster
Transition 1
  • 02m 30s
Comments:

had planned to take a few extra minutes here - last race was BAD in T1 - problems with last race swim fixed with the new suit.

could always be faster.
What would you do differently?:

faster
Bike
  • 1h 55m 14s
  • 55 kms
  • 28.64 km/hr
Comments:

new seat (asi typhoon) was comfortable but still had numbness after the first hour (better than with previous seat - numb after the first few kms)

need to work on overall power and speed. have yet to break 30km/hr! that is the goal for next race.

want to increase my ability overall. faster!
What would you do differently?:

more time on the bike is needed in training to see results on race day. today was about what I figured it would be. felt faster than the pace showed.
Transition 2
  • 03m 19s
Comments:

had planned to take way more time. expected legs to be lead!

What would you do differently?:

more bricks in training and work on actual T2 tasks in training.
could be more efficient for sure
Run
  • 1h 12m 55s
  • 13 kms
  • 05m 37s  min/km
Comments:

legs went numb about 9-10 km in...
leg turn over fell off the wagon fast.

What would you do differently?:

more bricks in training
Post race
Warm down:

eat.
light stretch
sleep

What limited your ability to perform faster:

inconsistent training.

Event comments:

very happy with this race
had a better attitude going in - "participate not race"
everything came together as best it could considering the amount (or lack of) consistent prep I did.

definitely doing it again next year...sub 4hrs...or maybe 3:30!!!!!




Last updated: 2010-05-02 12:00 AM
Swimming
00:47:55 | 2000 meters | 02m 24s / 100meters
Age Group: 22/29
Overall: 262/
Performance: Good
Suit: nineteen tsunami full sleeve
Course: out into the bay then up river.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 02:30
Performance: Below average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
01:55:14 | 55 kms | 28.64 km/hr
Age Group: 22/29
Overall: 221/
Performance: Average
Wind: Cross-winds with gusts
Course: hills hills hills oh yeah then a 90 degree turn at the bottom. felt good. hills were challenging but 6th line hill is worse
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:19
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
01:12:55 | 13 kms | 05m 37s  min/km
Age Group: 21/29
Overall: 204/
Performance: Average
Course: confusing multiple loops in residential/rural area. hilly nice seenery
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
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] 4