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Festival Triathlon Esprit de Montreal - Sprint - TriathlonSprint

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Montreal, Quebec
24C / 75F
Total Time = 1h 08m 28s
Overall Rank = 38/379
Age Group = 45-49
Age Group Rank = 5/31
Pre-race routine:

4th race of my first year. 3rd Sprint, 1 Oly.

My previous sprint was disappointing so I wanted to do well. My goal was under 1:15.

I slept well the night before, had an early AM breakfast (omelette), packed my stuff and off I went.

Got there too early (as usual) because I was unsure how parking would be. But it's a nice site, nice kiosks, so I just hung around and watch other events, watched people in the transition area.

2 hours before the race, ate some peanuts, 1 hour before some more peanuts.

Event warmup:

None. For the last month I have been going to the pool, not warm up and just try to do a 400 to 750m pace swim. This helped me pace the swim
  • 12m 15s
  • 750 meters
  • 01m 38s / 100 meters

Not a bad swim. I hesitated and changed my mind 20 times about wearing the wetsuit since I normally struggle to get it off. But I think I made the right call.

I made some stupid mistakes on the swim, like try to put my feet down 10 feet from the end and I couldn't touch bottom. Or rounding the buoys way to wide.
What would you do differently?:

Be a little smarter, but overall I am happy. I did a decent time and didn't kill myself doing it, which allowed me to concentrate on my weakest leg, the bike.
Transition 1
  • 02m

I was really scared of this part. I struggled big time in the past and this time the wetsuit came off ok. I managed to follow 2 other guys in and out of T1. In the past, T1 was exhausting. This time it was fine.
What would you do differently?:

Hustle a little more. I took it easy in the T1 zone. But this may not be a bad thing.
  • 30m 56s
  • 18 kms
  • 34.91 km/hr

Good biking for me. Biking is my weakest leg so I was happy with this pace.
What would you do differently?:

I never really went into aero position. I need to force myself.

I need to have my bike tuned, it was making weird noises and the gears would change by themselves.
Transition 2
  • 01m 52s

Pretty good transition, legs felt weird, but that's normal
What would you do differently?:

Not much. Maybe hustle a little more
  • 21m 22s
  • 5 kms
  • 04m 16s  min/km

I was cramping up and was afraid not to finish so I backed off a little
What would you do differently?:

Pushed harder on the last 1km
Post race
Warm down:

None, just walked around

What limited your ability to perform faster:

I was happy overall. Based on my post race crash at the Oly I had done previously I was nervous pushing it.

But this was my first season, 4th race and 5th month on a bike so I'll take the time, placing and be happy with my season.

This is a fast course. I would say it doesn't get much faster than here.

Please come and visit us here in Montreal.

Event comments:

Kudos to the organizers, and the other traithletes were great. Very civile, very nice, even did some chit chat on the bike and run.

Last updated: 2009-09-10 12:00 AM
00:12:15 | 750 meters | 01m 38s / 100meters
Age Group: 3/31
Overall: 40/379
Performance: Good
Came out of water at 165BPM
Suit: Westuit
Course: Straight line about 325m, turn right 100m, turn right for last 325m. Approx. Go around 3 bouays.
Start type: Wade Plus:
Water temp: 21C / 70F Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 02:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:30:56 | 18 kms | 34.91 km/hr
Age Group: 10/31
Overall: 78/379
Performance: Good
Average 158bpm
Wind: Little
Course: The course is 4 times around a 4.4km track with some distance from transition to track. It is a bit shorter than 20km. GPS says 18.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:52
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:21:22 | 05 kms | 04m 16s  min/km
Age Group: 5/31
Overall: 46/379
Performance: Good
average 165
Course: Run along seaway and back along bassion where we swam
Keeping cool Average Drinking Not enough
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: Good
Race evaluation [1-5] 5

2009-09-13 1:59 PM

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Extreme Veteran
Subject: Festival Triathlon Esprit de Montreal - Sprint

2009-09-13 4:29 PM
in reply to: #2403297

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Quebec, Canada
Subject: RE: Festival Triathlon Esprit de Montreal - Sprint
Good job

I wish my weakest leg could be as fast as your 39km/h bike speed  
2009-09-13 5:13 PM
in reply to: #2403489

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Extreme Veteran
Subject: RE: Festival Triathlon Esprit de Montreal - Sprint
rlejeune - 2009-09-13 4:29 PM Good job

I wish my weakest leg could be as fast as your 39km/h bike speed  

ha !!

I went through the GPS data and corrected my post. The bike distance for the Sprint was 18km and not the full 20. I checked my avg speed on my cateye and I was always 35.1 ish, which lines up pretty well.

I am still happy. Had it been a full 20 I probably would have come in at around 1:12 which for me would have been great.

We should do a relay one day. I'll swim, you can bike and I'm sure we can find someone to run with us.
2009-09-13 6:51 PM
in reply to: #2403568

New user

Subject: RE: Festival Triathlon Esprit de Montreal - Sprint
Congratulations guys, I came down to watch yesterday and just wished I was taking part.. next year for sure..
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