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Triathlon Valleyfield - TriathlonOlympic


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Valleyfield, Quebec
Canada
24C / 75F
Overcast
Total Time = 2h 34m 9s
Overall Rank = 22/73
Age Group = 45-49
Age Group Rank = 4/9
Pre-race routine:

Too early in the morning for a pre-race routine. Event started at 8AM with a 1 hour drive and registration at 6:30 AM.
Event warmup:

None
Swim
  • 27m 44s
  • 1500 meters
  • 01m 51s / 100 meters
Comments:

I wanted to pace my swim and not come out too tired, but my time was slower than expected.
What would you do differently?:

I was either on a bad pace or I was zig-zagging.
Transition 1
  • 01m 45s
Comments:

Good T1 by my standards since I suck at transitions.

I put on socks and put on shoes. Shoes were not clipped to bike. Need to learn to do that.
Bike
  • 1h 18m 41s
  • 40 kms
  • 30.50 km/hr
Comments:

Need to continue working on my biking. Still the weakest leg.
have trouble 'getting going' after the swim
What would you do differently?:

Not much. I just need to put in more work and continue improving
Transition 2
  • 01m 22s
Comments:

Not bad
Run
  • 44m 36s
  • 10 kms
  • 04m 28s  min/km
Comments:

Not bad. 2nd for my age group and 15th overrall is similar to my swim which is supposed to be my best leg.
Post race
Warm down:

None. Almost passed out :-)


What limited your ability to perform faster:

Average swim

Event comments:

Did not drink enough. Was not well hydrated at beginning of race and drank only one bottle of energy drink with 30g of dextrose. Had one granola bar (17g carbs) before race and eggs for breakfast. Lots of leg cramping at end of race.




Last updated: 2009-08-18 12:00 AM
Swimming
00:27:44 | 1500 meters | 01m 51s / 100meters
Age Group: 2/9
Overall: 14/73
Performance: Below average
Avg 162 BPM Finished at 166
Suit: not allowed
Course: 2 x around triangle
Start type: Deep Water Plus:
Water temp: 25C / 77F Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 01:45
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:18:41 | 40 kms | 30.50 km/hr
Age Group: 6/9
Overall: 52/73
Performance: Good
average 156 BPM Took about 10km before heart rate started come down to 155 Took a swig of energy drink every 5km.
Wind: Little
Course: 8 x 5 km loop. Some tight turns
Road: Rough Dry Cadence: 100
Turns: Good Cornering:
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:22
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:44:36 | 10 kms | 04m 28s  min/km
Age Group: 2/9
Overall: 15/73
Performance: Good
average 166 BPM
Course: 4x2.5 k loop, no hills
Keeping cool Drinking Not enough
Post race
Weight change: %2
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 5

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2009-08-23 2:53 PM

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