Kelowna Apple Triathlon - TriathlonSprint


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Kelowna, British Columbia
Canada
18C / 64F
Overcast
 		Total Time = 07m 30s
Overall Rank = 190/378
Age Group = 50-54
Age Group Rank = 4/16
Pre-race routine:

Up at 4:30, showered, yogurt and coffee, packed up and left house at 5:35am. Body marking, transition set up, bathroom 2 times, wetsuit on, down to beach
Event warmup:

Did a short warm up swim. It was windy and too cool to get out of the water until it was time to start.
Swim
  • 16m 21s
  • 750 meters
  • 02m 11s / 100 meters
Comments:

Felt confident this year but the wind and chop made it a bit of a challenge. I swam it faster in calmer water the day before but I was happy with my performance today. Only 6 seconds faster than last year despite all that swim training. Argh.
What would you do differently?:

Not much.
Transition 1
  • 03m 1s
Comments:

I was 3 seconds faster this year. I don't know how some of the others can be a full minute faster than me but I suspect they weren't wearing a wetsuit. No sox in bike shoes, helmet, sunglasses.
What would you do differently?:

Not much - I did my best.
Bike
  • 40m 53s
  • 20 kms
  • 29.35 km/hr
Comments:

I went as hard as I could, was more confident passing people, passed lots up the hills. Most were in the waves that started ahead of me so weren't strong cyclists though. The wind was a factor I think and I was about 30 seconds slower than last year and a full 2 minutes slower than the year before.
What would you do differently?:

Not much - did my best. Could still improve my cornering and climbing.
Transition 2
  • 01m 26s
Comments:

Did my best, 30 seconds faster than last year. Garmin switched to wrist. Sox and runners on. Hat and race belt while I was running.
What would you do differently?:

Nothing.
Run
  • 27m 39s
  • 5 kms
  • 05m 32s  min/km
Comments:

My best ranking for a run so far. This was 2 min faster than 2008 and 4 min faster than 2009. Shins and ITB were fine for a change. Yay!
What would you do differently?:

Keep working on my running.
Post race
What limited your ability to perform faster:

Still need more training but I'm getting there. Didn't run for 2 weeks before race - shins again. Missed a lot of training time being on vacation twice this summer too.

Event comments:

I love the Kelowna Apple!




Last updated: 2010-05-15 12:00 AM
Swimming
00:16:21 | 750 meters | 02m 11s / 100meters
Age Group: 7/16
Overall: 205/378
Performance: Good
Suit: Orca wetsuit
Course: I started at the front, on the left, close to the buoy line. Wave was 40+ with about 75 women plus some Oly relay swimmers.
Start type: Run Plus: Waves
Water temp: 20C / 69F Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 03:01
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
00:40:53 | 20 kms | 29.35 km/hr
Age Group: 4/16
Overall: 155/378
Performance: Good
Wind: Some
Course:
Road: Smooth Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:26
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:27:39 | 05 kms | 05m 32s  min/km
Age Group: 5/16
Overall: 236/378
Performance: Good
Course: Flat and fast. Two small bridges, one tiny short hill. Different route than last year.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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