Ottawa Early Bird Sprint Triathlon - TriathlonSprint


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Ottawa, Ontario
Canada
Somersault Promotions
18C / 64F
Sunny
Total Time = 1h 43m 36s
Overall Rank = 166/223
Age Group = 40-44
Age Group Rank = 9/17
Pre-race routine:

Got up at 5:30, showered, and then had some orange juice and some oatmeal. Left to drive to site at about 6:20.
Event warmup:

It was a pool swim so there wasn't much chance to warmup as we spent quite a lot of time waiting on the pool deck to start.
Swim
  • 10m 35s
  • 500 meters
  • 02m 07s / 100 meters
Comments:

I purposely seeded myself in a slower group. I wanted to swim at a really relaxed easy pace and that helped me. I did catch up with the guy ahead of me but I just eased off a bit and followed him.
Transition 1
  • 00m
Comments:

This was a bit of a weird transition. The exit from the pool building is at least 500m from the t-zone. For that reason, the organizers allow racers to leave footwear outside the pool to wear on the run to the t-zone. This means that you have to put on running shoes outside the pool, run to the t-zone, and then change into bike shoes.
Bike
  • 58m 58s
  • 23.8 kms
  • 24.22 km/hr
Comments:

Again, I didn't push myself. I just wanted to have a relaxed ride and see what happened. The new bike is great and I was able to stay down in the aerobars for a good portion of the ride.

Note, that the bike time includes the 500m trek from the pool and T1
What would you do differently?:

Next race, I'll definitely have the confidence to push myself harder. I know I can go faster.

Transition 2
  • 00m
What would you do differently?:

Just need to practice more to make it more mechanical.

Run
  • 34m 4s
  • 5 kms
  • 06m 49s  min/km
Comments:

I am not a talented runner. ;-) I had a hard time at the start of the run with some cramping in my right calf. I took a little walk break and then started running and felt better. I walked up a small hill later in the course but otherwise was able to keep running. I was really pleased that I was able to recover from how bad I felt at the beginning of the run.
What would you do differently?:

Obviously the run is by far my weakest event. I need to concentrate more on run training and I definitely need to do more bricks.

Post race
Warm down:

Ate a banana and a bagel and drank some water. Did a few stretches while I chatted with a few people that I know.

What limited your ability to perform faster:

i need to really concentrate on run training. I think I'm stronger and more fit than last year but I know that I've slacked off on running lately and that I could do more to improve.

Event comments:

I was using this race to ease back into racing and to see what I need to improve for next month's race. It was actually my first Sprint distance tri as last year I only did try-a-tris. So I'm pretty pleased to have finished this with a smile on my face.




Last updated: 2007-04-20 12:00 AM
Swimming
00:10:35 | 500 meters | 02m 07s / 100meters
Age Group: 5/17
Overall: 80/223
Performance: Good
Suit:
Course: Snaked up and down 5 lanes of a 50m indoor pool at Carleton University.
Start type: Dive Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed:
Biking
00:58:58 | 23.8 kms | 24.22 km/hr
Age Group: 6/17
Overall: 140/223
Performance: Good
Wind: Little
Course: On the Colonel By parkway along the Rideau canal. The tulips were still in bloom so it was quite nice. A few potholes.
Road: Smooth Dry Cadence:
Turns: Average Cornering:
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
Running
00:34:04 | 05 kms | 06m 49s  min/km
Age Group: 17/17
Overall: 210/223
Performance: Average
Course: Ran on grass along side of parkway and then on sidewalk and dirt path along river through university campus.
Keeping cool Good 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: Below average
Race evaluation [1-5] 3