Guelph Lake Weekend - Tri-A-Triathlon - TriathlonMini Sprint


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Guelph, Ontario
Canada
Trisport Canada
26C / 79F
Sunny
 		Total Time = 53m
Overall Rank = 116/283
Age Group = 44-49
Age Group Rank = 16/32
Pre-race routine:

got there early got a good spot in staging area, registered etc. did a walk around to familiarize myself with changes in transition areas from previous year. Had a fruit bar and water ( next time more water)
Event warmup:

stretches and swam 50 mtr to warm up, next race swim more and closer to race start so I do not cool off as much. I need more distance to properly warm up and settle breathing rate etc
Swim
  • 12m 10s
  • 375 meters
  • 03m 14s / 100 meters
Comments:

only managed crawl for 1/2 the diatance still having issues with water in nose
What would you do differently?:

Wear nose plugs next time, make sure to sight while swimming lost some time off direction, better than previous year by 2.5 min
Transition 1
  • 00m
Comments:

took goggles, etc off to soon while stil in water, wrong shirt choice shirt got stuck # tearing off, did not capture transition time
What would you do differently?:

Wear tight shirt under wetsuit, get number belt/clip figure out a way to attach socks to shoes for faster put on, get basin to wash feet insted of drying with towel. Capture transition time
Bike
  • 24m 13s
  • 10 kms
  • 24.78 km/hr
Comments:

Good bike leg, felt strong and posted excellent time in top of field
What would you do differently?:

need faster transition, push more on outbound leg, lost time at end on hill did not downshift enough and spin up the hill
Transition 2
  • 00m
Run
  • 16m 38s
  • 2.5 kms
  • 06m 39s  min/km
Post race
Warm down:

Walk about, foot bath/salt soak at Ellenoire, eat some carbs/protien

What limited your ability to perform faster:

Not good enough at swimming could not stay in crawl for entire distance, did not have to walk in the running portion but speed was lacking

Event comments:

Gret venue lots of people, well organized and run. water was calm not unpleasant for a man made lake. road coarse was good not alot of turns lots of straight sections.


Profile Album


Last updated: 2006-07-18 12:00 AM
Swimming
00:12:10 | 375 meters | 03m 14s / 100meters
Age Group: 24/32
Overall: 207/283
Performance: Good
Suit: 3/4 19 trisuit
Course: rectangle out from beach 95 mtr right turn 190 mtr right turn back to shore 90 mtr, shallow water 20 mtr out run then dolphin dive 1-2x before swim
Start type: Run Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Bad Navigation: Below average
Rounding: Average
T1
Time: 00:00
Performance: Average
Cap removal: Below average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:24:13 | 10 kms | 24.78 km/hr
Age Group: 7/32
Overall: 30/283
Performance: Good
Wind: Some
Course: rough pavement in some sections, lots of speed bumps at start / end two short steep hills in middle outgoing leg alot of gradual uphill return leg fast downhill
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 00:00
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:16:38 | 02.5 kms | 06m 39s  min/km
Age Group: 19/32
Overall: 220/283
Performance: Bad
Course: gravel park road, outbound leg has a + slope with hill, long return downslope leg then steep hill in last 1 km and a 3/4 k finish after the hill flat or downgrade
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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