Cobourg Olympic Distance Triathlon - TriathlonOlympic


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Cobourg, Ontario
Canada
MultiSport Canada
18C / 64F
Sunny
Total Time = 2h 40m 22s
Overall Rank = 68/225
Age Group = 45-49
Age Group Rank = 7/24
Pre-race routine:

BBQ the night before, restless sleep.
Week prior 2 x 9 km run, 2 x 30 km bike, 1 x 1500m swim
Event warmup:

light stretching
Swim
  • 29m 53s
  • 1500 meters
  • 01m 59s / 100 meters
Comments:

PB for swim, just under 2:00/100M. Waves on rtn helped but hindered on way out.
What would you do differently?:

Keep conditioning, work on bi-lateral breathing and tracking
Transition 1
  • 02m 11s
Comments:

No wetsuit shoes were on in transition before mounting
What would you do differently?:

Will need to begin trg w wetsuit. Will purchase in fall.
Need water to rinse feet in transition (used drinking water)
Bike
  • 1h 18m 34s
  • 40 kms
  • 30.55 km/hr
Comments:

Challenging hills. Chased several bikers, passed as many as passed me.
Felt good about pace considering hills
What would you do differently?:

Conditioning is coming along. Second water bottle would have helped.
Continue hill work. Probably overdid bike at expense of run
Transition 2
  • 01m 19s
Comments:

Dismount before tranistion, left shoes on. Could take feet out of shoes and run with socks
What would you do differently?:

Investigate running w socks. Felt too spent on ride and paid on run, More conditioning tgt pace 32km/hr
Run
  • 47m 45s
  • 10 kms
  • 04m 47s  min/km
Comments:

Difficult run after bike. Fighting form. Walked to drink. ELO made me feel sick. Should train w ELO if intent is to use on race. Felt need to take on ELO and water. Second bottle on bike for ELO/water might help.
Struggled w pace, well off PB or race pace (4:47 vs. 4:31 @ K-Town)
What would you do differently?:

Train w ELO, more hydration on bike. Learn to drink while running or drink quicker (lost time on walking)
Post race
Warm down:

Light stretching, fruit, water

What limited your ability to perform faster:

Run was quite slow. Very laboured, felt out of conditioning and starting to cramp and flush. ELO caused cramping

Event comments:

Good race, well organized. Flat run compensated for challenging ride. 2 loops on run was good to see other competitors and family




Last updated: 2010-08-09 12:00 AM
Swimming
00:29:53 | 1500 meters | 01m 59s / 100meters
Age Group: 0/24
Overall: 93/225
Performance: Average
Suit: tri-shorts
Course: 500m triangular from Victoria Beach in Cobourg
Start type: Run Plus: Shot
Water temp: 18C / 64F Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Average
T1
Time: 02:11
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
01:18:34 | 40 kms | 30.55 km/hr
Age Group: 0/24
Overall: 73/225
Performance: Good
Wind: Some
Course: North Humberland Hills. Very challenging hills out and back
Road: Rough Dry Cadence: 80
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:19
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
00:47:45 | 10 kms | 04m 47s  min/km
Age Group: 0/24
Overall: 75/225
Performance: Below average
Course: Flat 5km circuit through neighborhood
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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