Sylvan Lake 1/2 Ironman - Triathlon1/2 Ironman


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Sylvan Lake, Alberta
Canada
Outback Events
28F / -2C
Sunny
 		Total Time = 6h 50m 46s
Overall Rank = 116/141
Age Group = M45-49
Age Group Rank = 16/16
Pre-race routine:

early rise, bagel, protein drink, off to check in, use washroom
Event warmup:

just a quick swim
Swim
  • 47m 14s
  • 2000 meters
  • 02m 22s / 100 meters
Comments:

Bad start, had to do some treading before getting into the groove. Did have a chance to draft for 1/3 of the race
What would you do differently?:

Better sighting
Transition 1
  • 03m 20s
Comments:

changed and put shoes on before starting. grabbed some food (liquid)
What would you do differently?:

put on sunscreen
Bike
  • 3h 39m 35s
  • 90 kms
  • 24.59 km/hr
Comments:

need more speed.
What would you do differently?:

train on more hills, they took too much out of me
Transition 2
  • 02m
Comments:

not a bad transition, stretchy laces definately help
Run
  • 2h 18m 38s
  • 21.1 kms
  • 06m 34s  min/km
Comments:

lots of fluid and gels (every station was small cup gatorade, 1 hammer gel, 1 cup of water)
loved the old lady with the hose to cool us down
What would you do differently?:

nothing
Post race
Warm down:

got a massage, more fluid

What limited your ability to perform faster:

bike strength and hills on the bike

Event comments:

Enjoyed the race, took 18 minutes of previous year.




Last updated: 2011-03-05 12:00 AM
Swimming
00:47:14 | 2000 meters | 02m 22s / 100meters
Age Group: 12/16
Overall: 16/141
Performance: Good
Suit: Seventeen
Course: triangle, little longer than listed
Start type: Deep Water Plus: Shot
Water temp: 21C / 70F Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 03:20
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Average
Biking
03:39:35 | 90 kms | 24.59 km/hr
Age Group: 16/16
Overall: 16/141
Performance: Below average
Wind: Little
Course: big square, outside of town. roads in pretty good shape. probably 5 - 8 bigger hills
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:00
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:18:38 | 21.1 kms | 06m 34s  min/km
Age Group: 13/16
Overall: 16/141
Performance: Average
Course: 4 loops, very flat
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4