Toronto Island Triathlon - Sprint Distance - TriathlonSprint


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Toronto, Ontario
Canada
Multisport Canada
25C / 77F
Overcast
Total Time = 1h 57m 54s
Overall Rank = 167/427
Age Group = M40-44
Age Group Rank = 20/35
Pre-race routine:

Up at 4am, disturbed 5 hours sleep (daughter up again). Egg, Oatmeal with banana, and coffee for the road.
Event warmup:

10K bike, 2k run and maybe 50m for the swim. Water was cold, didn't have wetsuit so jumped in just before start of wave did few strokes.
Swim
  • 18m 25s
  • 750 meters
  • 02m 28s / 100 meters
Comments:

I improved on the swim even though the water was rough, it was posted as 2:28/100m (250 run to transition, maybe more), my try-a-tri was at 2:45 over 400m in calm waters. Sighting was OK, much better then first race, so the drills helped. This as a major improvement, but still lots of work to be done. Water temp was 74F and I didn't wear wetsuit just swim shorts.
What would you do differently?:

Need more OWS, more form and speed training. Muscle Endurance
Transition 1
  • 00m 55s
What would you do differently?:

Nothing
Bike
  • 58m 4s
  • 17.8 miles
  • 18.39 mile/hr
Comments:

My chip didn't work on the bike mat coming in so this is from my watch. My average was an 18.6mph GOAL MET. I think I could have done better if it wasn't for a weakness that I found. My arms (tris and shoulders) were too tired to stay low, they were burning everytime I tried to get in earo position, well as earo as I could get with road bike. The last 10k I could feel my legs getting tired, I did slow down a little but on last 5K I pushed my speed to 19mph. Oh! my watch says it's on 17.8miles and not 18.6 as claimed.

What would you do differently?:

Need more muscular endurance for legs and apparently arms too. Practice Swim/bike bricks.
Transition 2
  • 00m 54s
Comments:

Don't have speedometer on bike or water proof GPS watch so I had it strapped on bike. I struggled un-strapping it while running with bike in transition. Maybe I lost a couple seconds, no big deal I'm under one minute :)
What would you do differently?:

Get speedometer.
Run
  • 39m 26s
  • 4.66 miles
  • 08m 28s  min/mile
Comments:

Run was good, I started slowly (small goal met). My average pace was 8:14, which I'm happy with considering that it was, for a large portion, on grass. There was two spots with some beach sand for which I needed to cross four times (10 to 15 strides each). The sand took away my momentum, it felt like it was sucking my energy out, it just wasn't fun to run in. Therefore I consider my avg pace GOAL MET.
What would you do differently?:

Muscle endurance, train working thrue fatigue and pain.
Post race
Warm down:

Walked straight to the food grabbed some fruit, then back for potato salad YUM!.

What limited your ability to perform faster:

inconsistant base training, no strenght training and very little core.

Event comments:

Well organized but lack of volunteers. They had young kids but they did a good job. The waves were well spread out which help keep transition area to a minimum. Good post race food.




Last updated: 2010-07-15 12:00 AM
Swimming
00:18:25 | 750 meters | 02m 28s / 100meters
Age Group: 23/35
Overall: 217/427
Performance: Average
Suit: Swim shorts
Course: Lake Ontario off Toronto Island. Windy with rough waters.
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: High
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:55
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:58:04 | 17.8 miles | 18.39 mile/hr
Age Group: 26/35
Overall: 217/427
Performance: Average
Wind: Little
Course: 3 x 10K Flat loops (watch says 28.6K). One part of road was pretty bumby making it very uncomfortable
Road: Rough Dry Cadence:
Turns: Good Cornering:
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 00:54
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:39:26 | 04.66 miles | 08m 28s  min/mile
Age Group: 14/35
Overall: 135/427
Performance: Average
Course: 2 x 3.75K Grass/sand/road
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4