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 Swim
Comments: Not warming up in the pool makes a big difference, plus I hadn't swum for 2 weeks. I think I lost about .5 min in the pool. What would you do differently?: I will train to jump in cold and do a 500 m, instead of after a good warmup.  Transition 1
Comments: hard to get tank top over head. socks and shoes went slowly. i think i took 3-4 minutes total in T1, but hard to tell as bike time includes both Ts. What would you do differently?: get a tri-suit so i don't have to fuss with tank top etc. try to cycle without socks, see if that is ok.  Bike
Comments: New bike was fab. great downhills on the way out, and flats. Kept the cadence up at 90 as much as possible. LH went to sleep by about km 11, though. If this had not happened, I think i could have pushed harder on the last 5 km. Had a chewy snack on the bike, this was hard. What would you do differently?: Get handlebars fixed so my hand doesn't fall asleep. Do some more hill work, so i can keep pace on the hills. Need to try gels for food. Need to pack 2 water bottles, plastic ones. Transition 2
Comments: Speed laces made it easy. Managed to stay standing. Racking road bike much easier. What would you do differently?: Nothing, I think this T was great.  Run
Comments: First km was hard off the bike. I did not drink enough on the bike, so rather dehydrated. First 2 km, did more run than walk. KM 3 was about 50/50 and last 2 km was mostly walking. What would you do differently?: Need to do more run training at the distance. Drink more on the bike. Use water station in both directions. Post race
Warm down: Small stretching, packing up, taking it easy. What limited your ability to perform faster: Not enough water. Need to hydrate the day before more, and also on the day of (during bike). Train more for run at the distance, and work on speed. Train more hills on the bike, to keep up cadence. Event comments: The volunteers were great, participants so supportive, venue was nice, and the event very well organized. Last updated: 2010-06-08 12:00 AM
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Canada
Leaping Dog Racing
24C / 75F
Sunny
Overall Rank = 242/280
Age Group = 40-44
Age Group Rank = 33/37
Got up 5:30, breakfast of alpen, walnuts and grapes. Got bike tires pumped up, and onto rack. Left about 6:35. Got to Strathmore, setup transition (Christmas towel on seat worked really well!). Wait for race meeting, wait after race meeting. Waiting a lot, cause my heat didn't go in the water until about 10:40ish. Had an apple and last water about 9:30. Did get my coffee in that morning, thank goodness!
Some jumping, arm circles, hip rotations and swings, stretching hamstrings and IT and calves. But too much waiting made me stiff, I think.