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Guelph Lake OLY - TriathlonOlympic

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Guelph, ON
Trisport Canada
28C / 82F
Total Time = 2h 39m 58s
Overall Rank = 205/351
Age Group = M30-34
Age Group Rank = 33/40
Pre-race routine:

Same as usual, bagels this time instead of Muslix.

Resisted the urge to arrive early and got to the site 1h/10m before race. This was plenty of time to carefully set up and warm up- even got a good spot on the rack.
Event warmup:

Stretch, ran ~1k, swam 200m
  • 33m 46s
  • 1500 meters
  • 02m 15s / 100 meters

The goal for my first OLY swim was simply getting to the bike in one peice, so it was a good swim in that respect. My time wasn't great, but I am happy with my swim. Spent 200m looking for space; had to dump water from my goggles from my dive start. Tried to draft a few times, but couldn't stay with anyone.

What would you do differently?:

I have to work on navigation. Once again, I thought I was fine but spent most of the race well inside the buoys and swimming alone. Not sure how this effects my time, but if the line was good there would be other swimmers near me! Next race I will try starting and staying outside the bouys.

This was a compfortable swim- the first time I considered swimming faster rather than just getting it over with. Perhaps I can work in some speed next time.
Transition 1
  • 01m 39s

Good transition- wet suit stuck on my chip- needed to stop and pull it off.
HR got very high running up the hill (about 100m) from water to transition; stayed high first 3-4km of bike.
What would you do differently?:

Not much- set up very well.
  • 1h 10m 31s
  • 38 kms
  • 32.33 km/hr

Stuck to my plan of riding just above LTR. Not much to report- enjoyable ride.
What would you do differently?:

Possibly could have pushed a bit harder over the last 5km- I was passed by quite a few people, but wanted to stick to my plan.
Transition 2
  • 00m 38s

Had a good rack site, but I'm still surprised how quick the transition was.
  • 53m 25s
  • 10 kms
  • 05m 20s  min/km

Time wasn't great, but I think I left it all on the course. I'm not running well at all this year- I may focus on run for the rest of the summer- my form seems lousy.
Cramps between 2-4km; possibly due to high exertion and running through aid stations. Didn't drink anything from 5km on, and cramps went away.
My HR was >170 from the start- despite this I was running somewhat comfortably for the duration, but didn't feel like I could "pick it up" when needed.
Had enough for a short sprint at the end. Overall, a decent run.
What would you do differently?:

Need to spend considerable time on run form for the rest of the summer.
Used 2 different gels and 2 different sports drinks- may have contributed to cramps? May be best to walk the aid stations.
Post race
Warm down:

A few stretches. Kids were eager to get to the beach and could not understand why I didn't run faster so they could head to the beach sooner!
Nice post-race meal of pizza, cookies, and pop.

What limited your ability to perform faster:

I prepared well for this race (rest, nutrion, set-up). I think my plan was pretty good- this is about as well as I can race at this time.
I plan to spend time working out my run problems over the next month.
I feel pretty confident about this swim- next time I may be able to push it a bit now that I know I can survive a 1500!

Event comments:

Nice race, I will be a regular at this one.

Last updated: 2005-06-27 12:00 AM
00:33:46 | 1500 meters | 02m 15s / 100meters
Age Group: 31/40
Overall: 242/351
Performance: Average
HR ~160 going out; less than 155 most of the way back (effect of current, warmup?)
Suit: Yes
Course: approx 600-300-600; based on my HR & RPE the current is fairly strong into shore
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Navigation: Below average
Rounding: Good
Time: 01:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
01:10:31 | 38 kms | 32.33 km/hr
Age Group: 31/40
Overall: 181/351
Performance: Good
HR about 160 first 1/2 of course; HR between 140-155 on the way back. Not sure why, since RPE seemed constant.
Wind: Little
Course: Fast course, rolling hills. Out of the saddle 3 times.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 00:38
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:53:25 | 10 kms | 05m 20s  min/km
Age Group: 34/40
Overall: 228/351
Performance: Average
HR 170-175 entire run, spiked as high as 183bpm
Course: Paved, rolling hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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] 4

2005-06-27 9:29 AM

Guelph, ON
Subject: Guelph Lake OLY
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