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Summerland Orca Sprint Triathlon - TriathlonSprint

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Summerland, British Columbia
Summerland ORCA Swim Club
24C / 75F
Total Time = 1h 41m 27s
Overall Rank = 151/176
Age Group = M60-64
Age Group Rank = 6/6
Pre-race routine:

I woke up at 6:00am and checked the weather channel on TV. It was 6C (43F) so I dressed warm. Had a quick breakfast and loaded the bike onto the car for the drive to Summerland.
Event warmup:

Watched several Kids of Steel races - those kids sure can run. I was even impressed by their mounting and dismounting from their bikes. Nearer to the adult start time I got into my wetsuit and waded into the Lake and after a few instructions they went straight into a countdown and at the horn we were off.
  • 17m 59s
  • 820 yards
  • 02m 11s / 100 yards

The swim started out with everyone in about 6' of water. We were packed into a fairly small space but when the horn sounded and we started swimming it actually wasn't too bad. I was crowded a few times but there was no problem with any hitting. I did find myself behind feet a few times but I seemed to pass most of them anyway. I found it hard to believe that I was able to keep myself calm and felt I was swimming pretty well and passing some people. As I neared the dock and boat launch we started closing in on each other again but it still wasn't too bad and I was able to find one of the mats to walk out on and then run into the transition area. Without a mat it would've been dangerously slippery.
What would you do differently?:

I think I did about as good as I could. I'll keep working to get stronger and faster in the swim but overall I felt it was as good as I could hope for.
Transition 1
  • 00m

T1 went pretty fast for me. I was wearing Tri-shorts and a Tri-top so I only needed to remove my wetsuit then put on my helmet, sunglasses and shoes for the bike. The T1 time was included with the bike time.
What would you do differently?:

In putting on my bike shoes I only loosely caught the velcro straps so I'd be able to remove the shoes more easily in T2. The trouble then was I found one right strap came loose and I was afraid that at any time I'd get it caught in my chain. I let it go and kept riding - a bit nervous about it - and I got lucky without any problems with it. Next time I'll do the straps up a bit better.
  • 46m 50s
  • 12.43 miles
  • 15.92 mile/hr

As well as I did in the swim I was shocked to see people had already finished 5K on their bikes as I was just heading out. The route was mostly flat with a series of low to moderate hills up and down. I was pleased with my ride except there were a lot of people on tri-bikes passing me. A fellow I had worked with at IMCanada kept encouraging me whenever I passed him, "Good job, Sir!" and, "Way to go, Sir!" When the H_LL did I become a "Sir?" He was the fellow that had the privilege of catching Sister Madonna Buder at the finish line at IMC.
I enjoyed the bike leg and approached the dismount line behind a woman who was looking rather unsteady on her bike. I slowed down and stayed behind her rather than passing but once she was off her bike and blocking the line I dismounted fairly quickly then ran past her into the transition area.
What would you do differently?:

I just need to get 20% faster. Thats my goal for this winter.
Transition 2
  • 00m

T2 time was also included in with the bike time. So that means my bike speed had to be fairly respectable. A personal best?
Because my bike shoes were loose I just slipped them off and hung up my helmet then rolled my socks on and slipped my feet into my shoes and pulled my "locklaces" tight then stood up, chugged some water with electrolytes then started running out of transition. I was amazed with my own speed in transition.
What would you do differently?:

I was very happy with my transition times I just wish I knew what they were. They had to be respectably fast because I can't think of anything I could do to make it faster.
  • 36m 40s
  • 3.11 miles
  • 11m 47s  min/mile

As I headed across the timing mat and out of transition I could feel this was my typical slow run. I had no trouble coming off the bike and starting to run but I just had no appreciable speed. The neat thing was that I kept the pace pretty consistent throughout. Lots of people passed me as I was running. I would try to speed up and keep with them for as long as I could but I could never maintain those periods of acceleration but they did help me to cover some extra distance. I never stopped running and it was never "fun" but I kept going. I passed a lady I knew from swimming and she was all smiles and encouraging which helped me keep going. At one point a lady pulled up and ran with me for a few minutes and that too was very helpful and encouraging. Then she headed off at a pace I couldn't maintain.
Then I reached the top of the last (and highest) hill then it was down a short hill around the transition area then across into the park where they had a zig-zag course on the grass to the finish line. In the last 150m I did my best immitation of a Sprint and made it across the finish line - It always feels so good to stop. Crossing the finish line I thought to myself that this Sprint was harder than the Apple Sprint I did in Kelowna two weeks ago. Now I'm not so sure it wasn't that I just pushed myself harder.
What would you do differently?:

I definitely need to run faster than I did today but that will come in time with more consistent running...I hope. Other than that I think I did about as good as I could have.
Post race
Warm down:

I was pretty tired and needed to walk around a bit until I could catch my breath. Within a few minutes I was feeling better and looking at the food. I had a 6" subway sandwich, a juice (I wanted water!) some watermelon and a cookie.
Found out I had won a "Dirty Laundry Vineyard" Golf Shirt so I collected that and just relaxed awhile.
While I was reading my posted race results I recognized my running buddy and we had a nice chat about our respective times/results.

What limited your ability to perform faster:

I need a "couch-potatoe-ectomy" and maybe a time machine to take me back a lot of years to get me off the couch a lot sooner. Failing that, I'll continue to train in all three sports and strength training.

Event comments:

It was a great little race in a beautiful location. Friendly people and athletes. I thought it was every bit as good as the Kelowna Apple Sprint two weeks before this race.

Last updated: 2012-09-02 12:00 AM
00:17:59 | 820 yards | 02m 11s / 100yards
Age Group: 5/6
Overall: 6/176
Performance: Good
Course: The course was a counterclockwise route around buoys. Starting out swimming into the sun so I couldn't see the furthest buoy until quite close to it.
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Average
Rounding: Good
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:46:50 | 12.43 miles | 15.92 mile/hr
Age Group: 6/6
Overall: 6/176
Performance: Good
Wind: Some
Course: The bike leg was 2 laps of a 10k route along the lakeshore - very scenic with older character homes.
Road: Rough Dry Cadence: 76
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:36:40 | 03.11 miles | 11m 47s  min/mile
Age Group: 6/6
Overall: 6/176
Performance: Good
Course: A loop out and back along the lakeshore. Very scenic but getting warm and with minimal shade as we get closer to noon.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Good
Race evaluation [1-5] 4

2012-09-02 10:18 PM

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Extreme Veteran
Penticton, BC
Subject: Summerland Orca Sprint Triathlon

2012-09-03 3:56 AM
in reply to: #4392659

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Subject: RE: Summerland Orca Sprint Triathlon
Congrats, very solid race.  GREAT job!
2012-09-04 6:55 PM
in reply to: #4392659

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Oliver, BC, "Wine Capital of Canada"
Subject: RE: Summerland Orca Sprint Triathlon

Sounds like you had a great race. Didn't know you were in this race or I would have made an attempt to look you up. Weather wise for the day, this was probably the best I've witnessed. 

Cultus Lake is next weekend, are you doing that one? I'll be out of province at that time so I won't be.

2012-09-06 4:33 PM
in reply to: #4392659

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Extreme Veteran
Langley, BC, 'Wet Coast' Canada
Subject: RE: Summerland Orca Sprint Triathlon

Congratulations,...... and.....  Well Done, Sir


kelly t


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