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Cobourg Olympic Distance Triathlon - TriathlonOlympic

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Cobourg, Ontario
70F / 21C
Total Time = 3h 15m 6s
Overall Rank = 154/189
Age Group = F30-34
Age Group Rank = 11/14
Pre-race routine:

Get to the site, there is talk of the swim being cancelled, water turn late friday and temperature dropped from 74 to 58F in a few hours and there was a thick fog over the water. Found out at 8:40 that the swim was a go, they were going to have 4 loops of 350 metres of swim and about 200 metres running along the beach - crappy, but I'm glad they made the swim work.
Event warmup:

get into the water and get used to the cold cold cold water on my hands, face and feet - race is wetsuit mandatory.
  • 31m 11s
  • 1500 meters
  • 02m 05s / 100 meters

From all the running at the start, when I got into the water, I couldn't breathe because of the cold and being out of breath, I tried to do an aqua jog (it never got deep enough that your face would be in the water jogging, tried back crawl, and finally just sucked it up and did front crawl. Every time while swimming, I would pass people and then they would pass me on the run along the beach. The run into transition was long on very soft sand = read crappy. If this was a true oly swim and it had been the temperature it was on Friday afternoon, I should have finished in around 26 minutes. I'm normally top 20% over all on the swim and top 10% female - obviously not my best performance, but I survived.
What would you do differently?:

I don't know if there is anything I could have done differently except sucked it up earlier and put my face in more quickly - I might have finished a bit faster, but not significantly. I guess I will have to figure this out if I ever have another race like this one.
Transition 1
  • 02m 6s

Other than the wetsuit being stuck on the heals the transition didn't go too badly T1 was fairly long and I got stuck behind some people dilly dallying getting out of transition. I thought there was only one rack before my bike, so that confused me a bit. There weren't as many bike left on the rack as there usually is when I'm in T1 :( Just looked at the resulta, and my T1 time, was actually 4th fastest in my age group, so I guess that isn't too bad.
What would you do differently?:

make better note of where my bike is - I need to practice taking my wetsuit off when it is wet - it always get stuck.
  • 1h 34m 15s
  • 40 kms
  • 25.46 km/hr

I've done hills as big as the ones on this course, but there is nowhere around here that I can practice hill after hill after hill like that. It was a tough course. There were also a lot of corners that you had to break for because they would be at the bottom of big hills, or people would pass me going up hill and then ride in the centre of the road going downhill, but being the middle so I couldn't pass them without a centre line violation. Annoying. I am very disappointed in this ride, I've been averaging close to 28 km per hour on my long rides recently, and doing interval work averaging close to 30 km (with rest intervals), I thought I would be able to do a lot better than this, but the hills killed me. I have had a cold the last week and a half and I think that it is still affecting me. By partway through the bike course I knew I couldn't expect great things on the run course.
What would you do differently?:

Move to northumberland county so I can train in those hills?
Transition 2
  • 01m 33s

When I got back to t2, people had put there bikes in completiely the wront spots so there was nowhere to put my bike. I wish people paid better attention to this. I figured something out, but probably wasted a few second (ha ha! not that seconds matter to me in this race at all!) looking for a spot to put my bike. As I was taking off my bike shoes and putting on my running shoes, I heard "There's Aunt Laura!" I look up, and my brother in law was holding my nephew Eddie and pointing at me. After I was ready to go, I ran over to them and talked to my sister for a few seconds, told her how long the run would take me, gave high fives to my neice and nephew (lots of high fives for Sally) and then went to start the run. So although my T2 times was slow, I know I could have been a lot faster.
What would you do differently?:

Nothing except get off the bike quicker, I should probably have been back to t2 faster than the girls who messed up my racking area. (mostly by being way faster on the swim, but I also think I could have been quite a bit faster on the bike - and placed better in my age group on a flatter ride.)
  • 1h 06m 4s
  • 10 kms
  • 06m 37s  min/km

Hot. Heart rate too high. I carried a bottle of eload with me which I think was a smart idea, but I got too hot and my heart rate was too high from the get go. It felt like I was running too slow. My legs had it in them to run faster, but my lungs couldn't handle it.

It was lots of fun though having my sister and her family at the finish line cheering me in :)
What would you do differently?:

Not sure what I could have done differently, except perhaps not be sick. I took a few 1 minute walk breaks in the second half (3?) to help control my heart rate, but to be honest, I probabaly could have skipped those. I thought for sure I would be capable of a 55 minute 10 k. guess not yesterday.

All this just wants me to get in another oly tri this year. There is one in 4 weeks. I think I will talk to my coach next week and see what he thinks. I think I could for sure have got into the 2:50 range with a course better suited to me and without the lingering effects of a cold.

Post race
Warm down:

Walk to find my sister, chat with her for a bit. Lisa finished 2nd over all so we had to wait around for the awards ceremony. I won a pair of sunglasses at in the door prixes.

What limited your ability to perform faster:

Messed up swim and very cold water (if it had just been one of the two, my swim time would have been faster)

Way hilly bike ride

Hot run

Getting over a cold - HR was too high throughout the race given the effort I was giving.

Event comments:

Even though I did a half IM a little over a month ago, and I've been keeping up my biking (regularly 60 km with more quality), the bike was too hard for me to do well. I'm an athena, the hills take a bigger toll on me, and I was un prepared for the relentless up and down. I don't have anywhere to practice those kind of hills.

Last updated: 2011-08-14 12:00 AM
00:31:11 | 1500 meters | 02m 05s / 100meters
Age Group: 6/14
Overall: 111/189
Performance: Bad
way too high HR due to all the running in the water
Suit: nineteen riptide full sleave
Course: Run down the beach, wade out to the first bouy, swim against the current, wade back into shore and repeat 4 x Edited temperature - apparently actually 52F!!!
Start type: Run Plus: Waves
Water temp: 52F / 11C Current: Low
200M Perf. Bad Remainder: Bad
Breathing: Bad Drafting: Below average
Waves: Bad Navigation: Good
Rounding: Good
Time: 02:06
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:34:15 | 40 kms | 25.46 km/hr
Age Group: 11/14
Overall: 164/189
Performance: Below average
HR started too hight - around 180, but over the course I was able to lower it to between 155 and 175, I would like to be able to keep it at a steady 165-170, but that wasn't possible on this course with the hills
Wind: Some
Course: Two out and backs into the hills of northumberland. It was a very hilly ride.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:33
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Below average
Shoe and helmet removal Average
01:06:04 | 10 kms | 06m 37s  min/km
Age Group: 12/14
Overall: 165/189
Performance: Below average
HR was kept in the 180 to 186 range, which is right where it should have been by the end of the race - I think it was higher because of my cold and the heat (as well as the tough swim and bike)
Course: Out and back done twice through residential streets with no shade. light wind in a coupld of places
Keeping cool Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 1
Good race? No
Course challenge Too hard
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 3

2011-08-14 8:33 AM

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Subject: Cobourg Olympic Distance Triathlon
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