Lake Chaparral Triathlon - Sprint Course - Triathlon


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Calgary, Alberta
Canada
Multisportscanada
22C / 72F
Overcast
 		Total Time = 1h 34m 30s
Overall Rank = 69/153
Age Group = 40-49
Age Group Rank = 6/18
Pre-race routine:

Coffee 1.5 hours before,
Stopped drinking 1 hour before,
1 GU gel with caffeine 20 min before
[Coach's comment about hydration: For a Sprint pre-loading up to an hour before the start with a fluid like e-load will help make sure that no water, electrolyte or carbohydrate deficits exist prior to starting. Starting your activity dehydrated, electrolyte depleted or relatively hypoglycemic with reduced glycogen stores will limit performance for sure! Then keep sipping on the bike to keep your levels topped up. This should carry you through the 5k run. Ideally you don't want to have to drink on a high intensity 5k run. � Hydrating while running can cause stomach upset, with sloshing liquids in the stomach, intestinal discomfort, side stitches/cramps or even nausea, especially with more concentrated sports drinks.]
Event warmup:

easy swim 150-200m
Swim
  • 20m 2s
  • 750 meters
  • 02m 40s / 100 meters
What would you do differently?:

Do not have gel with caffeine before the swim, too much caffeine.
Transition 1
  • 02m
Bike
  • 39m 46s
  • 20 kms
  • 30.18 km/hr
Comments:

Spilled water bottle when taking the bike off
What would you do differently?:

Open the bike shoes more
Have a water bottle on the bike - drink more!
Transition 2
  • 01m
Run
  • 31m 33s
  • 5.5 kms
  • 05m 44s  min/km
Comments:

Need more brick training, heavy legs for the first 2km and cramps. Not enough liquids after the bike.
What would you do differently?:

Pre-run the course before the race.
Remember to stop the GPS after the finish.
Post race
Event comments:

There was some messup with timing chips. I forgot to note the number on the timing chip!




Last updated: 2013-06-13 12:00 AM
Swimming
00:20:02 | 750 meters | 02m 40s / 100meters
Age Group: 0/18
Overall: 99/153
Performance: Average
Suit: wetsuit
Course:
Start type: Plus:
Water temp: 20C / 68F Current: Low
200M Perf. Average Remainder:
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding: Below average
T1
Time: 02:00
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:39:46 | 20 kms | 30.18 km/hr
Age Group: 0/18
Overall: 54/153
Performance: Average
Wind: Some
Course: Reduced 3 mins for T1 (2 mins) and T2 (1 min)
Road: Smooth  Cadence:
Turns: Average Cornering: Below average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:00
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:31:33 | 05.5 kms | 05m 44s  min/km
Age Group: 0/18
Overall: 70/153
Performance: Below average
Course:
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
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] 3