Wasaga Beach Triathlon - Sprint Distance - TriathlonSprint

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Wasaga Beach, Ontario
HSBC Multisport Canada Triathlon Series
15C / 59F
Total Time = 1h 23m 45s
Overall Rank = 177/321
Age Group = 40-44
Age Group Rank = 15/20
Pre-race routine:

arrived 1.5 hr early, racked , walked transition areas trying to figure out the flow. Swim was cancelled so it became a Duathlon so I set up transition differently.
Event warmup:

ran 1 km warm up, debated 2nd shirt or not... went with race tank only ( good choice) drank 1 ltr water and a power bar 45 min before race. had more water and a hamme gel 15 min pre race. Mentally visialized the changed race.
  • 24m 55s
  • 5000 meters
  • 30s / 100 meters

changed style a bit, worked on keeping stride long and cadence up a bit, kept arms low hands facing down but still swing for momentum felt a bit odd but works, not as tiring on the shoulders.
What would you do differently?:

nothing a great run
Transition 1
  • 02m 12s

Good transition a bit slow, took some water at the transition ran to mount point.... it was quite a way from the racking area
What would you do differently?:

rack closer to the mount / dismount area cost me time
  • 40m 39s
  • 20 kms
  • 29.52 km/hr

Good bike ride for my first sprint distance, passed quite a few people, kept a good pace, found a few fast bikes to pace myself against and that helped, need to get a water bottle/drink system up on my bars didn't drink enough, to hard to get the water bottle and repace it and not lose speed. Tried a gel taped to the bike (first time) worked excellent needed the energy at the 3/4 mark in the bike.
What would you do differently?:

better water system, need more work on leg muscle mass.
Transition 2
  • 02m 3s

racked the bike front in, much better than last time, took time to drink some water cost me 15-20 seconds. Long run back out on sand to the transition timing area led to longer T1 and T2 times, Mikes times were much shorter their racking area was much closer to the dismount and the timing of the run.
What would you do differently?:

not much
  • 12m 57s
  • 2.5 kms
  • 05m 11s  min/km

A great run lower ranking OA than previous 2 legs, running pace was just to slow but couldn't push much more out.
What would you do differently?:

more running training this winter and leg muscle work in the gym
Post race
Warm down:

walk around some stretches eat..eat...drink

What limited your ability to perform faster:

running is still my slowest area, least improvement this summer.

Event comments:

Not as well organized as other events I have attended, even allowing for the cancel swim and logistical challenges that presented. Might do it again. I know I was put off not getting to swim I was all psyched for it.

Last updated: 2006-08-23 12:00 AM
00:24:55 | 5000 meters | 30s / 100meters
Age Group: 0/20
Overall: 197/321
RUN not Swim this is Actually the first 5k RUN PB I have never run race pace under 5 min /km actually did the first 2 km in 4:12 per km I need to work on maintaining that pace!!1
Course: beach start 400mtrs on soft sand... brutal to run in. then onto pavement and return on pavement and boardwalk. no big hills a few small grades fast course
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:12
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:40:39 | 20 kms | 29.52 km/hr
Age Group: 0/20
Overall: 155/321
Performance: Good
Wind: Headwind
Course: fast course, mostly flat winding through town and park, tree cover mostly, the end of the 10km loop ends in a long uphill grade and steep hill then its a fast descent and return into the transition area. Headwind was up the grade of coarse but made a nice return
Road: Rough Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 02:03
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:12:57 | 02.5 kms | 05m 11s  min/km
Age Group: 0/20
Overall: 245/321
Performance: Good
Course: dead flat straight out and back course very fast, small section of running on the sand my best 2.5 km time ever!! as well,even with dead legs, I was tired and felt like I was being passed by half the people I passed on the bike, I did recognize a few of them.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? No
Events on-time? No
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 2