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Milton Tri - TriathlonSprint

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Milton, ON
30C / 86F
Total Time = 2h 03m 31s
Overall Rank = 331/472
Age Group = 30-34
Age Group Rank = 58/73
Pre-race routine:

Up at 6, shower. Ate muslix, bananna, water, and coffee. Couldn't sit still so I was at the race site by 7:15. Bad move- I was essentially in the sun for 2h before the race with little to do.
Event warmup:

Stretch, run ~1.5km
  • 16m 12s
  • 750 meters
  • 02m 10s / 100 meters

A decent swim. Never really got in a groove, but nothing went wrong. I swam inside the buoys, and seemed to be by myself quite a bit so my navigation may have been a bit off. Not a bad swim, though.
What would you do differently?:

Try to focus on front quadrant swimming.
Transition 1
  • 01m 39s

Good transition, suit came off well. Powder in socks helped them slide on quickly
  • 54m 59s
  • 30 kms
  • 32.74 km/hr

Not a good ride. My placing was dissapointing, especially since I rode too hard and was a mess on the run. The climb was really hard, and I don't think I was able to recover the rest of the race. Hit 76km/h on the descent.
What would you do differently?:

Not sure how to handle that hill next year. Probably stand up sooner- my quads were toast for the rest of the race. Need more hills and interval sets in training.
I have to pay attention to my pace and exertion on a tough course like this.
Transition 2
  • 00m 55s

Good transition- could have been quicker but I walked through the racks.
  • 49m 48s
  • 7.5 kms
  • 06m 38s  min/km

What a disaster. I walked at the start to get control of my HR, but it did not work. I was over 170 the entire time. I had to walk about 10 times, and could barely get my feet moving when "running". I was passsed by too many racers to count. Quads cramped on a hill near the turnaround- I was thinking of DNF at that point.
What would you do differently?:

Everything. If I get that out of control, I have to make it a priority to bring down my HR.
I hope this race represents the low point of my tri "career". I can't fall apart like this ever again. There are plenty of lessons to learn from this race, so I am looking forward to trying this course again next year.

Post race
What limited your ability to perform faster:

I may have been a dehydrated before the race- bad move on a hot, humid day.
I have to pace myself better on the ride. Riding all out is OK in sprints, but in OLY or hard courses like this one I must pay attention to my pace.

Event comments:

Good race, tough course. I will be ready for it next year.

Last updated: 2005-06-08 12:00 AM
00:16:12 | 750 meters | 02m 10s / 100meters
Age Group: 52/73
Overall: 313/472
Performance: Average
Suit: Yes
Start type: Wade Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
Time: 01:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:54:59 | 30 kms | 32.74 km/hr
Age Group: 40/73
Overall: 216/472
Performance: Below average
New max HR- was well over 180 on the 6th line hill
Wind: Little
Course: Big climb (1.5km) about 10 minutes into the ride. Rolling hills after that, and a major descent on the way back.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Too hard Drinks: Not enough
Time: 00:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:49:48 | 07.5 kms | 06m 38s  min/km
Age Group: 66/73
Overall: 404/472
Performance: Bad
Course: Gradual uphill out, fast on the way back
Keeping cool Bad Drinking Not enough
Post race
Weight change: %3
Overall: Below average
Mental exertion [1-5] 1
Physical exertion [1-5] 1
Good race? No
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2005-06-08 3:09 PM

Guelph, ON
Subject: Milton Tri
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