Memorial to Bob McIntosh - TriathlonOlympic


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SQUAMISH, BC
Canada
25C / 77F
Sunny
Total Time = 3h 30m 29s
Overall Rank = 322/332
Age Group = under 40
Age Group Rank = 30/32
Pre-race routine:

Hydrated and ate pasta nite before. Did not sleep well. Bagel and Propel for breakfast. Had lots of time to get to race and setup.
Event warmup:

Light stretching.
Swim
  • 40m 59s
  • 1500 meters
  • 02m 44s / 100 meters
Comments:

Serious rubbing on neck. Need to use more bodyglide in that area. Could not see much with goggles. Kept a consistent pace without any rests. Kept forgetting to use my legs. When I did use my legs I found it hard to catch my breath. Overall, happy with my time as I averaged 45 min in the pool for the same distance.
What would you do differently?:

Check navigation points more frequently. Try different kind of googles. Need to improve my pace with more pool training.
Transition 1
  • 00m
Comments:

Don't have the kind of shoes I can put on while on bike. I did however pass the girls around me and was faster on downhill.
What would you do differently?:

Would wear all the clothes I need under wetsuit, not worry about socks, strap sunglasses to bike to put on later, strap snacks to handle bars or frame. Spent too much time "getting changed".
Bike
  • 1h 33m 58s
  • 40 kms
  • 25.54 km/hr
Comments:

Made up some time on the back and passed a few. Had to stop for a pee!
Can make up some time with better transitions and more training.
What would you do differently?:

Would have pushed a little harder and not try to "save myself" for the run.
Transition 2
  • 00m
Comments:

My spot was covered by other people's bikes so I had to make room. Stopped for 5 secs to say hi to kids watching me - would not change that for the world.
What would you do differently?:

Hang stuff to the rack to save myself a spot. Locate my spot closer to entrance and exits. Not wear bike shorts!
Run
  • 75m 33s
  • 10 kms
  • 07m 34s  min/km
Comments:

Cold water gave me cramps at aid stations. Stick to air temp elctrolytes. Walked most of the uphill trying to save myself for downhill. Was able to run most of the last 7 km but could not go very fast. Legs felt like lead.
What would you do differently?:

Bring proper liquids, save water for showers at aid stations. Need to train on more brick days and running overall (least favorite).
Post race
Warm down:

Loved the watermelon.

What limited your ability to perform faster:

Poor T times and not enough focus on running and brick days.

Event comments:

Home town race with a good route except for painful uphill run. Have great opportunity to improve tremendously on this time. Need to rededicate to a new training program and lose about 10 to 15 lbs to improve time. Need to look into nutrtion to get leaner.




Last updated: 2005-07-16 12:00 AM
Swimming
00:40:59 | 1500 meters | 02m 44s / 100meters
Age Group: 0/32
Overall: 323/332
Performance: Below average
Suit: sleeveless swim wetsuit
Course: Lake swim in murky water. 3 marks to navigate and change direction.
Start type: Wade Plus:
Water temp: 65F / 18C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Below average
T1
Time: 00:00
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
01:33:58 | 40 kms | 25.54 km/hr
Age Group: 0/32
Overall: 309/332
Performance: Below average
Wind: Some
Course: Steep donwnhill to start with two sharp corners. Flat to a little downhill on the way out. Flat to uphill slope on the way back.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Average
Racking bike Bad
Shoe and helmet removal Below average
Running
00:75:33 | 10 kms | 07m 34s  min/km
Age Group: 0/32
Overall: 322/332
Performance: Bad
Course: Uphill for 3km trail run in the sun along highway and then mostly flat to downhill in the shade on trails for the balance.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4