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Ontario Women's Triathlon Series - Milton (Sprint) - TriathlonSprint


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Milton, Ontario
Canada
15C / 59F
Overcast
Total Time = 2h 06m 33s
Overall Rank = 107/122
Age Group = 20-29
Age Group Rank = 11/11
Pre-race routine:

I ate a bagel with cheddar cheese 2 hours before the race. I ate half a small muffin 45 minutes before the race.
Event warmup:

I got into the water 15 minutes before the race and did some easy front crawl.
Swim
  • 23m 13s
  • 750 meters
  • 03m 06s / 100 meters
Comments:

My swim was brutal. In training I can swim front crawl with bilateral breathing(breath every 3 stokes), during the race I couldn't get enough air so I did half dog paddle half front crawl with unilateral breathing (breath every 2 stokes). My expected finish time (determined during training) was 20:00.
What would you do differently?:

First of all, not worry about my position in relation to other triathletes. Second, slow down and focus on the rythmic stoke/breath that I use during training - which went out the window during the race. Third, do more training swims in open water.
Transition 1
  • 00m
Comments:

The T1 time is included in my bike time. I could have gotten through T1 faster but my head was a little messed up from the swim and I needed to collect myself. I pulled the upper half of my bathing suit down (leaving sports bra as is) and threw on a dry fit t-shirt. This was done for comfort because my suit pulls on my shoulders.
What would you do differently?:

Put my sock on the right side up the first time. I used the rolled sock technique, which works great when you put the sock on the right way.
Bike
  • 1h 03m 17s
  • 20 kms
  • 18.96 km/hr
Comments:

There was heavy head wind for the first half of the race. I must have gotten back twice as fast! My expected finish time (determined during training) was 60:00.
What would you do differently?:

First, not use a mountain bike. Second, not drop my drink bottle. I dropped it about 5 minutes into the bike leg.
Transition 2
  • 00m
Comments:

T2 was really quick - popped off my helmet, threw on my cap and I was off. I used the same shoes to bike and run so that wasn't an issue. My mom complained that I finished T2 too quickly for her to get a picture.
What would you do differently?:

Nothing.
Run
  • 40m 4s
  • 5 kms
  • 08m 01s  min/km
Comments:

I walked more than I hoped. I think that I could have gone harder. My expected finish time (determined during training) was 40:00.
What would you do differently?:

First, run more and walk less. This will come with more training!
Post race
Warm down:

I walked around until my heart rate came down.

What limited your ability to perform faster:

During my swim my breathing wasn't very effective, during the run the head wind was terrible, and there were two steep spots on the run course that caused a sharp heart rate increase.




Last updated: 2010-06-29 12:00 AM
Swimming
00:23:13 | 750 meters | 03m 06s / 100meters
Age Group: 11/11
Overall: 102/122
Performance: Below average
Suit: Sports bra, full swimsuit, and tri shorts.
Course:
Start type: Wade Plus: Waves
Water temp: 14C / 57F Current: Medium
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting: Bad
Waves: Navigation: Average
Rounding: Average
T1
Time: 00:00
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:03:17 | 20 kms | 18.96 km/hr
Age Group: 11/11
Overall: 102/122
Performance: Average
Wind: Headwind
Course:
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Drinks: Not enough
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:40:04 | 05 kms | 08m 01s  min/km
Age Group: 11/11
Overall: 105/122
Performance: Average
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
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: Average
Race evaluation [1-5] 4

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2010-09-05 3:38 PM

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Elite
2639
200050010025
Ontario, Canada
Subject: Ontario Women's Triathlon Series - Milton (Sprint)


2010-09-05 5:02 PM
in reply to: #3083050

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Extreme Veteran
1175
1000100252525
Langley, BC, 'Wet Coast' Canada
Subject: RE: Ontario Women's Triathlon Series - Milton (Sprint)
Congrats on overcoming the challenges that you faced! Way to go!

And, it sounds like your 'photographer' will have to practice getting quicker, too 

2010-09-05 8:09 PM
in reply to: #3083103

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Elite
2639
200050010025
Ontario, Canada
Subject: RE: Ontario Women's Triathlon Series - Milton (Sprint)
Thanks for commenting! Since this is my first tri and race report I was hoping that I would get some comments. I will be training more off season and I will get my photographer training too. Smile
2010-09-06 5:11 PM
in reply to: #3083050

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Elite
4372
200020001001001002525
Connecticut
Subject: RE: Ontario Women's Triathlon Series - Milton (Sprint)
Congrats triathlete!  Keep up the consistent training and you will see improvements. 
2010-09-06 7:45 PM
in reply to: #3083050

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Elite
2639
200050010025
Ontario, Canada
Subject: RE: Ontario Women's Triathlon Series - Milton (Sprint)
I plan to continue training consistently during off season. I'm going to be running 5 days per week (completing a half marathon run program by Running Room), biking 1 day per week and swimming 1 day per week. I want to take swimming lessons or join a masters club over the winter and do a weekly spin class.
2010-09-07 9:25 AM
in reply to: #3083050

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Elite
2639
200050010025
Ontario, Canada
Subject: RE: Ontario Women's Triathlon Series - Milton (Sprint)
Attn: Anyone who likes to analyze other triathlete's training, or who is bored.

I wasn't logging my training up until today online. I put everything into a record book. I transfered all of my known times and distances today from the time that I started tri training on May 31 up until my race on Sept 5.

Any advice/comments etc are greatly appreciated and welcomed!!

Note: I stopped biking closer to the event because of ulnar neuropathy that I wanted to disappear before the race. I didn't swim enough all around, and definatly not enough close to the race! That's probably a big player in my lack of success in the swim.


2010-09-07 9:51 AM
in reply to: #3083050

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Master
4083
20002000252525
Toronto
Subject: RE: Ontario Women's Triathlon Series - Milton (Sprint)
Congrats, triathlete.  I did the try a tri there last year and the run course is tough but it's a great event for the ladies!!!

So, what the plans for next year?
2010-09-07 9:58 AM
in reply to: #3084937

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Elite
2639
200050010025
Ontario, Canada
Subject: RE: Ontario Women's Triathlon Series - Milton (Sprint)
juniperjen - 2010-09-07 10:51 AM Congrats, triathlete.  I did the try a tri there last year and the run course is tough but it's a great event for the ladies!!!

So, what the plans for next year?


The run course was tough! If that steep hill wasn't there it would be a reasonably easy course.

Next year I am planning on doing several sprint distance tri's, focusing my training on olympic distance which I plan to do at the end of summer... unless my training over the winter goes really well then maybe I will do a couple sprints, then 2 olympic distances - one mid summer and one at the end.

What are your plans?
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