General Discussion Race Reports! » Guelph Lake I - Sprint Triathlon Rss Feed  
Moderators: k9car363, alicefoeller Reply

Guelph Lake I - Sprint Triathlon - TriathlonSprint

View Member's Race Log View other race reports
Guelph, Ontario
Trisport Canada
33C / 91F
Total Time = 1h 15m 39s
Overall Rank = 74/607
Age Group = 35-39
Age Group Rank = 14/48
Pre-race routine:

Afternoon start. Spent the morning doing normal things, and then left for the race site with plenty of time in hand. No real need to rush for a change. Took it easy on what I ate.
Event warmup:

Once transition was all setup I took the bike for a 5min spin to see how the legs felt. Got the power up where I wanted it, and was happy with how I was feeling. Swam a little before the start and then stayed in the water as much as possible while the early waves went off since it was so hot out.
  • 14m 45s
  • 750 meters
  • 01m 58s / 100 meters

I seeded myself near the front, even though I'm not the fastest swimmer. Since the mens 35-39 and 40-44 were going out together I figured this was going to be a bit ugly, so I wanted to start fast and see if I could avoid some of the scrum.

Seemed too work reaonsably well, except I knocked my goggles as soon as we hit the water and they started to fill up. I just kept going trying to avoid the mad mess, and once I had a bit of room I adjusted and got the water out, but they kept leaking a bit for the remainder of the swim.

For some reason this year they started the two most competitive AG's further back in the field, and we ran into a wall of swimmers from the prior waves after a few minutes. Defintely a lot of avoiding people and trying not to get kicked by those doing the breaststroke.
What would you do differently?:

Nothing really. Happy with my time considering it includes one of the longest runs to transition straight up a hill.
Transition 1
  • 01m 43s

Not bad, maybe could have saved a few seconds but things went reasonably well.
  • 34m 23s
  • 19 kms
  • 33.16 km/hr

Things did not go as well as I had hoped on the bike. I was looking to target around 238 watts on the bike (95% CP), but finished with 207 watts. As soon as I got on the bike my HR was 172, which is quite high, but also normal for me after the swim and T1. I paid attention to my watts and focused on going as fast as I could. At least I thought I was focusing on my watts - I kept glancing at my current watts on a regular basis but I wasn't looking at my average watts. This would have told me a very different story about how I was doing.

I was passing a lot of slower riders from earlier waves, but no-one really from my wave which based on my final time isn't surprising. I felt like I was riding pretty solid, and my watts weren't terrible on the way out, but I kept feeling thirsty and I wonder if that had to do with the heat a bit.

I was chasing my traininig partner who's a strong swimmer, but I thought I could put time into him on the run. But when we passed each other I realized I was way back, and figured I was down almost 2.5 minutes 1/2 way on the bike. That was a bit deflating since I knew right then I couldn't make up that time.

Things fell apart on the ride back, but I didn't really realize it. I thought I was still pushing the pace, but my watts fell way off. I also started to stitch, which is fine while I'm on the bike but means I'm going to have a lot of trouble on the run.
What would you do differently?:

Pay attention to average watts. I suck at RPE, and I have this awesome tool that would have told me to "try" and push harder. I ended up racing at the same overall watts 207, as two races last year even though my CP/FTP is much higher this year.
Transition 2
  • 01m 20s

Not sure why but I was fumbling around with things here and couldn't get it together, I think I was dreading what was about to take place on the run.
  • 23m 30s
  • 5 kms
  • 04m 42s  min/km

I had expectations based on my recent HM time to be able to run around a 4:10/km pace. I barely managed a 5:10 for the first km. I started the run and my stomach was just in severe pain + my back had seized up a bit. I knew it would be tight coming off the bike, I didn't expect this.

As soon as I felt that stitch on the bike I knew this was what I was in for on the run, and it didn't disappoint. I told myself I wasn't going to walk no matter how much I wanted to do, but I did stop at the first drink station to stretch my back for a moment and that helped a little. I then kept hobbling along and slowly picked up the pace as the stitch started to subside, but it never really left this time - in the past it's gone after a few km.

The run was physically tough, but mentally I was disheartened. I had hopes of top 5 or better at this race, and I knew these were all gone, and that made it hard to push on. I was done and I knew it.
What would you do differently?:

Lots - too much pain from the stitch to say I can handle them, I simply have to find a way to prevent them from happening.
Post race
Warm down:

Walked around a bit, found the family who had done an awesome job cheering me on.

What limited your ability to perform faster:

A lot. I had some high goals coming into the race, and didn't even come close. Two key takeaways are that I need to use the PM better, and I need to find a solution to the stitches that tend to develop during the ride and then cripple me on the run.

Event comments:

Great venue, great race - too bad the first/last sections of the course can't be repaved because they are not good. Otherwise really recommend this race.

Last updated: 2011-05-17 12:00 AM
00:14:45 | 750 meters | 01m 58s / 100meters
Age Group: 14/48
Overall: 100/607
Performance: Good
Suit: Nineteen Pipeline
Course: Clockwise, 5 buoys, out - across - back.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Bad
Waves: Good Navigation: Average
Rounding: Average
Time: 01:43
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
00:34:23 | 19 kms | 33.16 km/hr
Age Group: 15/48
Overall: 80/607
Performance: Average
Out - 217 watts Back - 200 watts 173 Avg HR
Wind: None
Course: Out and bike, rolling course - bad roads for the first/last few km. I've changed the official race listing of 20km to 19km. Every year it's 19km and for some reason they advertise it as 20km this year and everyone's average speed is ridiculously high - so I fixed it for my race report.
Road: Rough Dry Cadence: 78
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks:
Time: 01:20
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Below average
00:23:30 | 05 kms | 04m 42s  min/km
Age Group: 16/48
Overall: 114/607
Performance: Bad
KM 1 05m 10s, KM 2 05m 01s, KM 3 04m 43s, KM 4 04m 35s, KM 5 04m 31s
Course: Out and back, rolling course.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? No
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

2011-06-20 10:51 AM

User image

Subject: Guelph Lake I - Sprint Triathlon

2011-06-20 2:10 PM
in reply to: #3557841

User image

Subject: RE: Guelph Lake I - Sprint Triathlon

Don't be too hard on yourself.  Sprints are tough IMO.  If you're having a slightly off day, it makes it hard to push at the effort you want...then mentally it becomes hard to give that last bit of effort of what you do have.

Finishing top 15% OA and top 25% AG is not so bad for an off day.

Edited by tri808 2011-06-20 2:10 PM
2011-06-20 7:50 PM
in reply to: #3557841

User image

Extreme Veteran
Acton, Ontario
Subject: RE: Guelph Lake I - Sprint Triathlon

Don't beat yourself up too bad for this one. There are a few factors that increased the likelihood of everyone having a tough day (HOT, 1pm start time which is just weird, really rough roads making it tough to actually get comfortable).

You had a great half mary time, and you are right that you can run faster. I think you were right to have high expectations. I had high expectations myself, but find reasonable justification for a below average performance by the fact that I know, and you know that our fitness levels dictate that a better performance at the sprint distance is inevitable. Sure it didn't happen last weekend, but it will happen, its just a matter of time.

Good luck with the rest of your races this summer, hope to see you in Muskoka.

2011-06-20 7:52 PM
in reply to: #3558959

User image

Extreme Veteran
Acton, Ontario
Subject: RE: Guelph Lake I - Sprint Triathlon

One more thing.

There is now an "Age Group Elite" category that you can sign up for before the race starts. I did this because I wanted to be in the first wave of swimmers, and to keep and eye on the top competitors. A few others in older age categories did as well, but I think not everyone was aware that they can do this without any prerequisites.

Keep this in mind for your future races as an option to avoid the massive packs on the bike and swim.

2011-06-21 11:22 AM
in reply to: #3557841

Subject: ...
This user's post has been ignored.
General Discussion-> Race Reports!
General Discussion Race Reports! » Guelph Lake I - Sprint Triathlon Rss Feed