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Canmore Triathlon - Olympic Course - TriathlonOlympic

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Canmore, Alberta
Smith Events
22C / 72F
Total Time = 2h 45m 22s
Overall Rank = 43/111
Age Group = 30-34
Age Group Rank = 10/19
Pre-race routine:

Woke at 5.15am after only 5 hours of sleep as was working previous day. Had Chocolate milk, + bagel + coffee on drive to Canmore. Set up at T1, before heading to T2.
Event warmup:

Gentle jog around T2 before boarding bus back to T1. Approx 400m swim warm up.
  • 35m 2s
  • 1500 meters
  • 02m 20s / 100 meters

OK start to swim. Managed to get breathing under control early and felt ok for first lap. Put off by a little bumping but after first 300m things opened up. 2nd lap managed to find someone to draft off which made this easy, but lost them on the way back. Then started having major problems with googles misting, along with sun glare, and had about 100m with virtually no vision. Went off course. Stopped to adjust goggles before restarting.
What would you do differently?:

Stop to deal with googles earlier. Get better at swimming as mentioned previously.
Transition 1
  • 00m

Was struggling with vision out of swim. Think contact lenses dried up on swim. Then couldn't get suit off over heels. First time with shoes already on bike. Long transition both towards T1, and then onto bike. Not easy to overtake and didn't want to step off mat as rough ground.
What would you do differently?:

More practise taking wetsuit off.
  • 1h 24m 18s
  • 40 kms
  • 28.47 km/hr

Started to get windy on last lap.
What would you do differently?:

Not sure I could have done anything differently. Legs were tired from big week on bike as 70.3 only 4 wks away.
Transition 2
  • 00m

T2 empty which meant no problems in terms of space.
What would you do differently?:

  • 46m 4s
  • 10 kms
  • 04m 37s  min/km

First 2 km was very uncomfortable but tried to push through it. Was all uphill initially and this may have been part of the problem. After 3kms started to feel good though and started passing people. At start of 2nd loop started to rain, then pour so was pretty cold towards end.
What would you do differently?:

Would have liked to get below 45mins.
Post race
Warm down:

Very little warm down as pouring with rain. Put on jacket, changed as quickly as possible. Having some lower GI cramps but managed to eat ok and felt better after this.

What limited your ability to perform faster:

Swimming - I think for me even this leg had hills! Struggled on cycling after two big (100km +) days earlier in week.

Last updated: 2011-07-01 12:00 AM
00:35:02 | 1500 meters | 02m 20s / 100meters
Age Group: 0/19
Overall: 89/111
Performance: Average
Suit: BlueSeventy Reaction
Course: 3 Anticlockwise 500m loops in Quarry Lake
Start type: Wade Plus:
Water temp: 15C / 59F Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Rounding: Average
Time: 00:00
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
01:24:18 | 40 kms | 28.47 km/hr
Age Group: 0/19
Overall: 37/111
Performance: Average
Wind: Some with gusts
Course: Hills, hills and more hills. Time includes T1 and T2 transition. 4 laps of course. Struggled to get comfortable for first couple but then settled in. Better on drinking - had 1.5 bottles of Heed, along with Powergel on last lap.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:46:04 | 10 kms | 04m 37s  min/km
Age Group: 0/19
Overall: 18/111
Performance: Good
Course: 2 x 5km loop. Yet more hills. Loops through Canmore Nordic centre.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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] 3

2011-07-03 10:13 PM


Subject: Canmore Triathlon - Olympic Course
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