Tri Saint-Lambert - Sprint - Triathlon

Was seeded in women wave 3 of 4 (good place for me); we were only 3 in our lane due to a no-show. 5-second time trial start, I was the first to go. With minutes to spare before the start our lane volunteer was chatting on the phone. Just as I was about to ask her how long before the start, we heard the horn and she said GO!! I fumbled a bit to put on my goggles and press start my garmin, and off I was! I was passed quickly by the 2 others (who did not loose time to put on goggles when it was time to go!!!), and we kept in the same order for the rest of the swim.

Be ready to go as soon as I enter the pool, not rely on the volunteer to tell me to be ready!!! I did not loose time and was not too disturbed by this, but it's not a good way to start a race.
All things considered, time-wise it was a great swim for me, 1 minute faster than last year (swim time includes run to the mat)

20 seconds faster than last year.

Had a little bit of trouble getting my right foot in bike shoe (maybe try talc powder?). Other than that, pretty pleased with the time. I hate running, and I hate running with bike shoes even more! But until I practice transitions with shoes clipped on the bike, not much I can do here to be faster.

Pleased with this bike time (same as last year) since I did not put as much bike training this year. This course has 8 sharp turns x 6 loops. Was focusing on higher cadence and an even pace. Instead of reducing speed before turns and then pick it up every time, which was tiring, I kept an even pace and continued pedaling while rounding the corners. Good and smart effort there, woot!

With more bike training, that same strategy could give excellent results next year. Also I did hill repeats on the bike the previous Wednesday. Maybe not optimal a few days leading to a race, but it was fun!
I had 4 GU chews on the bike (like those much better than gels) but not sure if it made a difference for the run.

Exact same T2 time as 2014.

Until I can do a flying dismount, not much to be done here for more speed I think.

24 seconds slower than 2014. This year was hot and humid whereas last year was a bit cooler and overcast. Km 1-3 were good, pace dropped on km 4-5. I know I did not overcook the bike, so maybe it's a combination of heat and lack of endurance?
The run is my weakness. This is where I lose many positions. I must not get discouraged and continue to focus on the run.

Simple: run more. I cannot expect to get better at running with 2-3 runs a week. The way to do it would be to join the gym accross the street from work and go run at lunchtime, but no budget for that for now.

Went to cheer on other tri club members still on course. Later I ate some of the excellent post-race food, but was not that hungry.


Hours available to train.
Also I did not follow a race plan this year, I only complemented our tri club workouts with 2 more runs/week, 1-2 swims/week and the occasional weekend bike ride. A more structured plan would work better.


Great organization, more and more people are coming to this event every year and many first-timers. Course is flat and fast, great post-race food, great ambiance.