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triathlon de st-lambert - TriathlonSprint

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St-Lambert, Quebec
club de triathlon st lambert
Total Time = 1h 39m 29s
Overall Rank = 335/362
Age Group = 40-44
Age Group Rank = 12/13
Pre-race routine:

My wave started at 11:35 so I had plenty of time to get ready. I woke up at 7 had toast with caramel and left at 8. I had to drive one hour to get there. My friend's wave was at 9:30 so I wanted to be there for her.
Event warmup:

I rode my bike from the car to the venue (about 5 minutes). The race was already started so it was hard to warm up on the bike. I did a 10 minute run with 3 strides and I warmed up in the pool a few minutes before the start. I did about 200m to get acclimated to the cold water...
  • 20m 32s
  • 750 meters
  • 02m 44s / 100 meters

I had to give my 750m time when I registered for the race. I said between 17-18 minutes. I wasn't sure. It ended up being the right time for me. We were 4 per lanes and I was the fourth to start. The other three started pretty fast but I kept my own pace. The first girl lapped me about 3/4 of the way and at the end I caught up to the third girl who probably started out too fast. I tried to pass her but she kinda spead up in the last 50 meters. I guess she didn't want to let me pass :) I had a great swim. I kept a very good rythem - not too fast, not too slow.

What would you do differently?:

Nothing for now. I have to work on my technique to get faster but it's not going to happen this season.
Transition 1
  • 00m

T1 time is included in the swim time. We had to run about 100m from the pool to the transition and then another 100m from the rack to the bike start. I'm very dizzy when I come out of the water so I'm sure transition took me about 2.5 to 3 minutes.
What would you do differently?:

Hurry up more LOL
  • 45m 4s
  • 22 kms
  • 29.29 km/hr

I was a bit winded for the first 2 laps. I tried to relax my breathing and hammer at the same time lol I did a good bike leg. I passed about 4-5 girls. I'm happy with my time.
What would you do differently?:

Learn how to start with the shoes on the bike. I lose precious time getting on and off my bike.
Transition 2
  • 00m

T2 time is included in the bike time. Had to sit down to put my runners on.
What would you do differently?:

Run barefoot in my running shoes. Not have to tie my shoes
  • 33m 53s
  • 5 kms
  • 06m 47s  min/km

At this point I was having a great race.

The run was brutal. All those girls that I passed on the bike, passed me on the run. I was hot, tired and my legs where done. I really had to dig deep to not walk. I was shuffling running lol

The first 2k I was just trying to get my legs to turn over. Then it got a bit better on the second loop. At 4k I started talking to myself : There's only 1k left, COME ON move it hehe

I finished but it wasn't pretty....
What would you do differently?:

Do more bricks. And run more. Running is my weakest of the 3 sports.
Post race
Warm down:

Stretched a bit and at pretzels.

What limited your ability to perform faster:

My transitions are slow. And my running.

Event comments:

It was a great race. A great beginner's race. Pool swim, flat bike and run course. It was very well organised.

Last updated: 2009-01-02 12:00 AM
00:20:32 | 750 meters | 02m 44s / 100meters
Age Group: 12/13
Overall: 323/362
Performance: Good
Suit: tri-suit
Course: 30 laps of the pool
Start type: Wade Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:45:04 | 22 kms | 29.29 km/hr
Age Group: 9/13
Overall: 315/362
Performance: Good
Wind: Some
Course: 6 X 3.3k loop
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 00:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:33:53 | 05 kms | 06m 47s  min/km
Age Group: 13/13
Overall: 347/362
Performance: Below average
Course: 2 X 2.5k loop
Keeping cool Average Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2009-07-19 9:49 AM

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Montreal, Quebec
Subject: triathlon de st-lambert

2009-07-20 9:51 PM
in reply to: #2294219

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East Side of the Bay
Subject: RE: triathlon de st-lambert
Congrats on your race! Nice job staying focused and strong at the end of your run.
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