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Triathlon de Verdun - TriathlonSprint

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Verdun, Quebec
Total Time = 1h 11m 52s
Overall Rank = 78/271
Age Group = 45-49
Age Group Rank = 5/26
Pre-race routine:

This was the provincial championship for the sprint distance. All the regulars were there. There are points count for overall provincial classification so everyone who was contending was there

The guy who won 40-44 IMLP raced both the duathlon and sprint, back to back. Won his AG in sprint, 2nd in duathlon. Crazy

I didn't sleep well the night before as a group of teenagers decided to camp out in my living room. Was supposed to be 2, turned out to be 10. Was brutal when the clock went off at 4:30. Thank god for 3 extra large coffees
Event warmup:

Just did some easy jogging, barefoot in grass
  • 12m 15s
  • 750 meters
  • 01m 38s / 100 meters

Stayed calm, took it relatively easy.Very little bumping this time around.

With 300m to go, found someone to draft, but I'm not sure how much value I found. I was on his right side and went down a path where I go completely covered in weeds. Very disgusting.

Last year was 12:45, but a different course so it's hard to compare apples to apples. HR was 161 coming out of the water, last year 165.

You could feel the current on the return. It felt slow.
What would you do differently?:

Not much. That was probably one of my calmest swims ever.

Transition 1
  • 03m 26s

It's a long way from the water to the bike. Same distance as last year. Was 3:12 last year, 3:26 this year.
What would you do differently?:

I need to practice transitions. I do lose time compared to others.
I need to check my speed on the Garmin while running through transition. I bet it was super slow.
  • 32m 40s
  • 18.8 kms
  • 34.53 km/hr

The nose of my seat kept on dropping forward so I couldn't get properly in position. I had to pull it up every km or so. It was pretty funny seeing a guy stand up and start pulling the hell out of something between his legs :-)

Early on, my HR felt 'high' and I was having trouble getting to my target wattage. In hindsight, after my run, I realize I could have hit that target and been ok on the run. Next time.

I did a full 5min and a few seconds better than last year so I'm happy with the improvement.
What would you do differently?:

Check bike better before leaving. Be more aggressive on wattage target.
Transition 2
  • 01m 30s

I hadn't properly tied the quick tighteners on the shoes, so I tugged and it flew off. I had to tie my shoe laces which cost me a few seconds...and worst on the run when they snapped.
What would you do differently?:

Properly tie the quick fasteners
  • 22m
  • 5 kms
  • 04m 24s  min/km

My lace broke, shoe came lose and slipped off. I had to stop and fix it. Maybe lost 10-15 seconds there.

This was my first race since the hamstring injury so I was very careful. But it was a steady run.

45 seconds faster than last year with 15 seconds lost with the shoe lace, so there was an improvement there.
What would you do differently?:

At the turn around I should have looked at who and how far ahead people were. I am pretty sure I could have caught 1 or 2 in my AG.

With 1.5 km to go, the guy ahead of me was not catcheable and the next guy behind me was quite far. So I didn't push it, but that's OK.

Next time I would like to finish with my HR higher to know I gave it 100%
Post race
Warm down:


What limited your ability to perform faster:

Some technical gotchas, but a race is never perfect.

Event comments:

Good race for me. I was coming back from a hamstring injury.

I did 6-7 minutes faster than last year. All 3 legs were faster.

About 5 on the bike, 1 on the run and 30 seconds on the swim.
Transitions a bit slower.

I am happy for a 2nd year triathlete wannabe.

Last updated: 2010-08-08 12:00 AM
00:12:15 | 750 meters | 01m 38s / 100meters
Age Group: 4/26
Overall: 79/271
Performance: Good
Came out of water at about 161
Suit: Orca Sonar Full Wetsuit
Course: One loop
Start type: Deep Water Plus: Shot
Water temp: 22C / 72F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 03:26
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:32:40 | 18.8 kms | 34.53 km/hr
Age Group: 8/26
Overall: 89/271
Started at 158, finished at 153, but wattage decreased as well
Wind: None
Course: 2.5km straight to go, 2.5km straight back with 180 degree turns Mostly flat. Lots of water on the course from the earlier rain
Road: Potholes Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Comfortable Drinks:
Time: 01:30
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:00 | 05 kms | 04m 24s  min/km
Age Group: 8/26
Overall: 88/271
Performance: Good
Finished off at 166. A bit low
Course: 2.5km out and 2.5km back
Keeping cool Drinking
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2010-08-08 4:30 PM

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Subject: Triathlon de Verdun

2010-08-08 4:47 PM
in reply to: #3030369

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Extreme Veteran
Subject: RE: Triathlon de Verdun
I almost forgot the highlight of the day :-)

I met Etienne (etccallhome82) !!!

Great to meet you !!
2010-08-12 8:03 PM
in reply to: #3030389

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Subject: RE: Triathlon de Verdun

Good job en fin de semaine Marc! C'est chiant quand tout plein de petites niaiseries tournent mal mais t'as continué à pousser, c'est le plus important.


C'était un plaisir de te rencontrer aussi! On se voit à Valleyfield dans pas long!

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