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Triathlon Valleyfield - Olympic Course - TriathlonOlympic

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Valleyfield, Quebec
Total Time = 2h 48m 30s
Overall Rank = 121/149
Age Group = 35-39
Age Group Rank = 43/44
Pre-race routine:

Woke-up at 05:30. Had my usual breakfast and drank one sport drink on the way to the event.
Event warmup:

ABout 1.5 km jog + 100m swim
  • 28m 6s
  • 1500 meters
  • 01m 52s / 100 meters

OWS Practice in the lake paied off, especially the navigation!
Did not try to follow-up any-one and was happy like this.
What would you do differently?:

Increase training volume. Never went above 2km in the pool, second round was a bit of a challenge.
Transition 1
  • 00m

Suspect that T1 is included in the bike leg
What would you do differently?:

Put time chip INSIDE inside the wet-suit.
  • 1h 33m 18s
  • 40 kms
  • 25.72 km/hr

I had trouble with my Garmin watch when I prep'd my transition, so I had to reset but forget default unit was MILES and not KM. Of course, I was so afraid to count laps that I had decided to rely on my GPS to track the distance. After 4 laps, I realized reading was in miles....
Back home and uploading into Garmin connect, I realized I covered 45km instead of 40km! Ah, ah....
So now, my average is more in line with my expectations and I am very happy with my progression.
What would you do differently?:

Buy a bike computer with BIG CHARACTERS!!!!
Train, train, train. Longest training distance was 50km, that's just not enough for me to sustain 40km and have energy left for the run.
Transition 2
  • 00m

Suspect included in the bike leg.
No bike shoes so very easy.
  • 46m 7s
  • 10 kms
  • 04m 37s  min/km

Finished gatorade from the bike, but started to get GI issues. So put it off and stayed on water. I tried to increase my pace after the second lap but I was done from the bike. Do all my training with music, so not having it to push me was hard. I think I sang my training songs on my last lap (or kinda sang...) did help and finished with a sprint on the last 100 meters to overtake 2 people.
What would you do differently?:

Increase bike volume training.
Post race
Warm down:

Celebrate with my family.

What limited your ability to perform faster:

Training volume on the bike.

Event comments:

Was refused access to the post-race meal as I was not carrying my coupon. It was in the bag but it was too much hassle to go and get it from the transition area as there were some crossing along the race track to get from the finish area to the transition area. So I had a few sport drinks and chocolate bars from the kids.
Best part of the day was that my wife and kids showed up despite heavy rain to encourage me. It was a AWESOME feeling to have them around cheering up for me and definitly the BEST part of the race.

Last updated: 2011-08-09 12:00 AM
00:28:06 | 1500 meters | 01m 52s / 100meters
Age Group: 31/44
Overall: 61/149
Performance: Good
Suit: X-Terra
Course: Triangle, 2x750m
Start type: Deep Water Plus: Waves
Water temp: 23C / 73F Current: Low
200M Perf. Remainder:
Breathing: Good Drafting: Bad
Waves: Navigation: Good
Rounding: Good
Time: 00:00
Performance: Bad
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
01:33:18 | 40 kms | 25.72 km/hr
Age Group: 44/44
Overall: 140/149
Performance: Good
Wind: Little
Course: 8 laps of 5km. VERY rainy.
Road: Potholes Wet Cadence:
Turns: Bad Cornering: Bad
Gear changes: Average Hills:
Race pace: Hard Drinks: Not enough
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:46:07 | 10 kms | 04m 37s  min/km
Age Group: 40/44
Overall: 88/149
Performance: Below average
Course: 4 laps of 2.5km
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 2
Physical exertion [1-5] 4
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2011-08-22 4:01 PM

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Montreal, Canada
Subject: Triathlon Valleyfield - Olympic Course
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