Wasaga Beach Triathlon - Give-It-A-Tri - TriathlonOther

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Wasaga Beach, Ontario
HSBC Multisport Canada Triathlon Series
Total Time = 44m 30s
Overall Rank = 52/176
Age Group = GM40+C
Age Group Rank = 1/5
Pre-race routine:

Even though my race was scheduled for 1pm my plan was to get there around 8:30am and watch the events scheduled before my race. It took me longer then I thought to get ready and take off and I arrived at the venue only around 9am. The first thing I noticed was the big waves and the whitecaps and I thought: "That is going to be interesting!". I start walking on the boardwalk towards the site and I noticed the big orange buoys aligned on the sand and before I was able to put one and one together I heard the organizers calling the swim off for all the events.

Getting there early and having plenty of time in my hands was one of the best things I did. I had time to observe, get ready and set-up my transition. There are so many details I wasn't aware off. For instance: free-racking. The Give-It-A-Tri transition area was essentially empty and I had no idea what would be the best place to set-up my transition. I knew I wasn't going to do the shoes clipped on the pedal stunt so, my logic was to set the transition as close to the bike in-out as possible and minimize the distance I have to run with the bike shoes.

I practiced the transitions a couple of times, going slowly through the steps and when I was happy with the set-up I proceeded to enjoy the time left until my race by watching the ongoing events.
Event warmup:

I never tried jumping on and off the bike and I was a bit nervous of doing it with the clipless shoes. I practiced a bit before the warmup and it turned-out to be not that difficult. Easy run around the transition area and static stretching 20 minutes before the start.
  • 09m 16s
  • 2000 meters
  • 28s / 100 meters

We starting from the sand which was new for me. I hadn't really trained a lot I knew the run was going to be difficult. I placed myself closer to the water where the sand was not that soft and merged with the bulk of the runners just before we got on the paved part of the course. Once on the road, I checked my Edge 305 but I couldn't make any sense of it. All I knew was that I was going faster than usual and by the time I got to the turning point I started to get tired. The second half on the run was harder, I was getting tired and a bit frustrated being passed by other athletes but I tried to stay focused and run my race. There was still a bike portion and another run ahead of me.
What would you do differently?:

I think I did the best I could considering the small amount of training. Good run, fast (for me) but still able to go through transition reasonably well.
Transition 1
  • 01m 41s

The transition was slower then I expected because I was tired but went well with no events. Jumped on the bike OK, the area was a bit crowded and I had to slalom my way out through the athletes trying to get on their bikes. I noticed the no passing sign and hesitated a bit before getting up to speed, the riders ahead of me were going slow and I was anxious to gear up.
What would you do differently?:

Practice the transition on a regular basis, it's part of the race and there are a zillion of things that can go wrong.
  • 18m 58s
  • 10 kms
  • 31.63 km/hr

I am still not sure how long the no passing zone was. Getting out of the transition was kind of a mess, riders all over the place trying to get on their bikes or on their bikes struggling to clip in. I found my way out and ended up behind a rider going way to slow. I really wanted to speed up and I was trying to figure out what to do, I was thinking fast, no passing zone, he's to slow, watch out for drafting, few more riders ahead, they are slow as well... I decided to start passing and yield "on the left". The guy answered "no passing zone". I was thinking "well, then gear up" and before I finished my thought another rider passed me. I said to my self that's it and from that point on all I remember was "on the left, on the left..."
I loved the bike part of the race. Fast, high cadence, no hesitation. I was chasing and passing one by one all the riders I could on that short 10k ride. Just before the turning point I slowed down a bit and I was passed by two riders but only for a short period of time. I geared up and climbed standing passing them again. I knew I would have time to recover on the downhill and use my weight in my advantage. On the second part of the bike course I managed to catch my breath on the downhill and build up the pace again on the flats. I finished strong, I unclipped in time but waited too long to prepare my jump of the bike and the volunteers in front of the gate basically stood in my way yelling at me to dismount. I didn't make my intentions clear and they were only trying to make sure I will dismount before the gate. I came to a full stop before dismounting.
What would you do differently?:

Check the course before the race, the no passing zone was unclear to me and I could have been penalized/disqualified.
Need more brick workouts to learn how to pace myself on the bike. I pushed way to hard and had very little energy left for the run.
Practice jumping off moving bike.
Transition 2
  • 01m 47s

Running with the bike and racking the bike was good. Only when I start putting the running shoes on I realized how tired I was. My heart rate was way up and I was breathing heavily. Running out of the transition was difficult and I knew I was in trouble. I hit the wall just before the exit from T2 on the sandy area. I stopped for a few seconds and I heard someone encouraging me "keep going, step on that mat". That helped a bit and I start running again to get out of the transition area.
What would you do differently?:

Train, brick workouts.
  • 12m 50s
  • 2 kms
  • 06m 25s  min/km

I decided to walk the aid station and catch my breath for a minute. As soon as I could, I believe less then a minute, I start running again. I managed to get in some sort of pace, not for too long though. As soon as I got to the sand area between the boardwalk an the paved area I struggled again. One by one people were passing me but I couldn't care less. All I wanted was to keep running and finish the race. Just before the turning point I saw this guy I thought was racing the same division. He was about 200 meters ahead of me and it seemed he was struggling with the run as well. I picked up the pace thinking I might be able to catch him. It didn't work and I had to slow down again. Not long after that another athlete passed me and I noticed his age marked on his calf, 60 years old. One more attempt to speed up but I had no energy left, any change in speed was just painful. Once again I had to slow down and stick with my pace. I made it over the sandy area and I was back on boardwalk, the last leg of the run. I could feel someone running right behind me and when she finally decided to pass she encouraged me to keep going. I was too tired and in too much pain to notice the face or the BIB nr but whoever you are THANK YOU! That encouragement was exactly what I need it to find the last drop of energy and cross the line with a huge smile on my face.
What would you do differently?:

Other the the obvious training, I think I did the best I could to survive the run. In spite of the struggle it never crossed my mind to stop racing. All I wanted was to catch my breath and find a way to continue.
Post race
Warm down:

Stretching, hydrating an some food.

What limited your ability to perform faster:

Lack of training.

Event comments:

I entered the race with only 3 run workouts, 2.5k each at an easy pace. I knew I wasn't ready and I expected the run was going to be difficult. The idea was to experience a triathlon before the long winter, but I guess my competitive nature made me push the limits a bit making the last run really painful. I am happy with the results considering the short time I had to prepare for the race. I even got a medal for racing in Clydesdale, a nice thing to remind me of my first Duathlon. However, I am realistic about its value and I am aware of how much work I have ahead for the next season.

Last updated: 2007-08-29 12:00 AM
00:09:16 | 2000 meters | 28s / 100meters
Age Group: 1/5
Overall: 47/176
Performance: Good
I forgot my heart belt at home :-( pace: 4:38
Course: Flat, out and back on sand, boardwalk, paved road
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:41
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:18:58 | 10 kms | 31.63 km/hr
Age Group: 1/5
Overall: 26/176
Performance: Good
Did I mention I forgot my heart belt at home?
Wind: Some
Course: Out and back, flat, a slightly climb before the turning point.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:47
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:12:50 | 02 kms | 06m 25s  min/km
Age Group: 1/5
Overall: 78/176
Performance: Average
Remember to bring your heart belt next time :-)
Course: Same as the first run, less sand, only on the transition area and between the boardwalk and the paved portion. Enough to kill my pace though.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4