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Welland Triathlon - Half Iron Distance - Triathlon1/2 Ironman


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Welland, Ontario
Canada
Multisport Canada
26C / 79F
Sunny
Total Time = 6h 53m 47s
Overall Rank = 377/401
Age Group = Men 50-54
Age Group Rank = 33/35
Pre-race routine:

Up at 4am to have oatmeal breakfast. Then dosed until 6am and then checked out hotel. Medium bottle of water to on way to site.
Checked in, got body marked and hung around until race start time at 8:30.
Event warmup:

Walked to the mass start area and put on wet suite. I swear they should make this the fourth event.
Swim
  • 46m 37s
  • 2000 meters
  • 02m 20s / 100 meters
Comments:

Got into a good rhythm. Some, minor, jostling, but kept the stroke going. Completed the full swim with Freestyle, so happy with that. A little slow, but proud that I didn't cramp up.
What would you do differently?:

Swim a little harder, not my A race, so this was a good practice for Florida in November.
Transition 1
  • 06m 38s
Comments:

Slow transition. THis time doesn't include the run up from the swim exit to the transition, which was 2:39 (actually a walk mainly).

Getting ready for bike felt like a chore. Socks took a while to get on, bike shirt also was slow.


What would you do differently?:

Practice getting the wet suit off quicker
Bike
  • 3h 16m 9s
  • 90 kms
  • 27.53 km/hr
Comments:

Nice ride, didn't want to blow up, so spent time in Z2 and low Z3. Felt good. No watch/computer so unable to check the times, so went by feel.

Drank about 3 bottles of gatorade/heed. And took 3 gels and one clif bar.
What would you do differently?:

Maybe push a little harder and use the computer/watch to manage hr and effort better.
Transition 2
  • 05m 17s
Comments:

Another slow transition. Got to get better at these.
What would you do differently?:

More practice.
Run
  • 2h 26m 30s
  • 21.1 kms
  • 06m 56s  min/km
Comments:

Ok run, not the fastest, not the slowest either. Found the out and back loop (twice) was alittle boring and hard to see when this would be over.

Got it done though.
What would you do differently?:

Push a little harder.
Post race
Warm down:

Wandered the site, looking for Brother and parents, who had left as they had to get back to town.

Cleared my transition area and walked to the car and packed up.

What limited your ability to perform faster:

Took it easy, not my A race, so more for practice and experience. Was a good guage of fitness and I think I am on the right track.

More a test of my swim, which has always been an issue, so feeling much more confident now that I can do the 2K without an issue. 4K? I think it should be ok by November.

More transition training needed.

Overall a good experience.

Event comments:

Good race.




Last updated: 2012-06-24 12:00 AM
Swimming
00:46:37 | 2000 meters | 02m 20s / 100meters
Age Group: 28/35
Overall: 348/401
Performance: Good
Suit: Wet Suit
Course: Canal, Circuit, one loop. Mass start.
Start type: Deep Water Plus: Shot
Water temp: 21C / 70F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 06:38
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
03:16:09 | 90 kms | 27.53 km/hr
Age Group: 32/35
Overall: 372/401
Performance: Average
Wind: Some
Course: Out and back, on roads, that also had traffic. Flat, not shade in some parts but a good test for Florida.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 05:17
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Below average
Shoe and helmet removal Below average
Running
02:26:30 | 21.1 kms | 06m 56s  min/km
Age Group: 31/35
Overall: 352/401
Performance: Below average
Course: Oout, two loops and then back. Nicely shaded course. So was good from that POV. Ran ok, water station to water station, walked the water station and then ran again. Slow, easy pace. Everyone friendly.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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:
Race evaluation [1-5] 4

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2012-06-25 6:06 AM

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Subject: Welland Triathlon - Half Iron Distance


2012-06-25 6:47 AM
in reply to: #4278311


8

Subject: RE: Welland Triathlon - Half Iron Distance

richtherunner - 2012-06-25 7:06 AM

Great Job out there. It was a great day and you sound like you enjoyed it. Congrats!!!



Edited by Diceman2010 2012-06-25 6:47 AM
2012-06-25 2:26 PM
in reply to: #4278311

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Subject: RE: Welland Triathlon - Half Iron Distance
nice job on a good race my man! Looking forward to hearing about your A race
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