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14 Wing Air Force Triathlon - TriathlonSprint

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Greenwood, Nova Scotia
Greenwood Multi Sport
22C / 72F
Total Time = 1h 11m 8s
Overall Rank = 9/57
Age Group = M30-39
Age Group Rank = 4/6
Pre-race routine:

Woke up at 6:00am and had a bowl of oatmeal with raisinsm a banana and a glass of water. Got all my gear togeather and packed up the car with the wife and daughter. Hit the road at 7:30 and grabbed a coffee and buleberry bagel on the way. It was about and 1 hour 45 minute drive to the base where the race was bening held. My heat time was schedualed for 10:40am which was great at it wasn't too hot out yet and the wind hadn't picked up. We we got there at 9:40 however they were 5 heats behind, and olny got more backed up. I was in the final head and it eventually went off just after 12:00
Event warmup:

It was kind of hard to get warmed up with the long delay. About a half hour before I jogged for 5 minutes and did some light stretching. I had a GU about 20 minutes before gun time. I was able to do two warm up laps in the pool to get loosened up. Overall Im not sure if their was much more I could have done with all the waiting around.
  • 12m 40s
  • 750 meters
  • 01m 41s / 100 meters

Not a bad swim. Being in the final heat there were some great swimmers, a few that swim for university teams. There was no repeat of my last swim however as I ended up with the only lane that had one person out of 8 lanes. I guess when I tolad everyone I was planning on swimming butterfly the whole way, they backed off. Ill have to remember that for next year.
What would you do differently?:

I could ahve pushed a little harder. I was lifing my head to much out of the water and found my self loosing concentration about my technique a few times. But overall I was happy with my performance.
Transition 1
  • 01m 29s

Not a bad transition but I am in need od a pair of Tri cycling shoes. Ive got a great pair of Sidi road shoes however I have to wear socks with them and I have to put them on in transition because they are too hard to get my foot into on the bike. Ive got 8 weeks before my next tri so Ill have to get looking. So I ran with my shoes on to the mount line, jumped on, and my foot slipped like three times trying to get it clipped in. I must have looked like babie on ice with mu feet sliding all over the place. Once I got going on the bike however the day went smooth. I did forget to hit the lap button on my watch until about 1k into the bike, so I missed about 1k worth of data from the bike segment.
What would you do differently?:

Own Tri shoes and already have them clipped into the bike. I could have saved an easy 30-45 seconds not putting on socks and the shoes.
  • 33m 22s
  • 20 kms
  • 35.77 km/hr

Felt good on the bike and managed to pass 4-5 people that had bead me out of the pool, however one guy did overtake me again just before the end of the bike. I was happy with my effort as I tried to go a little easier then my last race to see if I could have a better run. With the flat course I managed a little better time with less effort so I was happy over all.
What would you do differently?:

Not much, I rode to the best of my abilities for the day. Most of the guys that beat me on the bike are 10 years younger, 50 pounds lighter and have been doing this for years. So Im happy with the improvement Ive been making.
Transition 2
  • 00m 40s

Pretty good transition overall, the only hiccup was the first foot I slipped out of my shoes slipped off and the shoes dragged on the grond for a second. No big deal and I dont think anyone saw it, :) There was a pretty long run from the dismount area to the rack so I was pretty happy with how quick I raced the bike and got my shoes on.
What would you do differently?:

Run faster. Seeing the fastest guys sprint through transition with their bikes makes me look like Im standing still, but Im pretty happy with haw welll Im doing considering this is only my third race ever.
  • 22m 59s
  • 5 kms
  • 04m 28s  min/km

Pretty good run for me. Lags felt alot better then they did two weeks ago. I was passed once on the run by a guy I met this lives near me and only started doing tris last year as well. I had passed him on the bike so he was just getting me back. I tried to hang with him but was having a bit of tightness in my right hamstring that limited how hard I could push. Overall I was really happy with the run and would have been happy with anything under 24 minutes.
What would you do differently?:

Not much I could have done, transition went well and I ran a PR for 5k. Not to shabby considering it was part of a tri.
Post race
Warm down:

I had some orange slices, some gatorade and a half a bagel with peanut butter. tried to stay out of the sun and do some light stretching.

What limited your ability to perform faster:

My conditioning right now. I think I did the best I could have on the day. Ive got 8 weeks until my next race and my first Oly. Im hoping to get some more run speed in and some longer bikes. Id like to drop between 5-10 pounds before then. Havent really been eating the best lately and Im sure a better diet and a few more training hours should get me there.

Event comments:

Not a bad race but the heat times were all backed up. Apparently this happened last year as well. Hopefully next year they add a bit more time in between the heats. Also there was a problem with the run marking for the early races and the try and tri. Wasn't a problem for our heat as they had plyons out and the road was stil marked from last year for the sprint run. Other than that all the volunters were great and everyone seemed really happy and supportive to be there.

Profile Album

Last updated: 2013-05-16 12:00 AM
00:12:40 | 750 meters | 01m 41s / 100meters
Age Group: 0/6
Overall: 14/57
Performance: Good
Suit: Louis Garneau
Course: 15 laps of 25m pool
Start type: Inside Pool Plus: Shot
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation:
Time: 01:29
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
00:33:22 | 20 kms | 35.77 km/hr
Age Group: 0/6
Overall: 10/57
Performance: Good
Splits Time km km/h Avg.HR 1 8:04.7 5.00 37.1 175 2 8:02.7 5.00 37.3 176 3 8:16.8 5.00 36.2 175 4 8:11.5 3.94 28.9 176
Wind: Strong
Course: Couse was three laps of a 6.6km dead flat out and back circuit in the shape of a J. Winds were pretty strong as I was averaging over 45km/h going in one direction and had a hard time hitting 30km/h in the other.
Road: Rough Dry Cadence: 96
Turns: Good Cornering:
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Not enough
Time: 00:40
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:59 | 05 kms | 04m 28s  min/km
Age Group: 0/6
Overall: 18/57
Performance: Good
Splits Time km min/km Avg.HR 1 4:29.8 1.00 4:30 179 2 4:31.0 1.00 4:31 181 3 4:34.2 1.00 4:34 183 4 4:34.1 1.00 4:34 183 5 4:36.9 1.00 4:37 184 6 :13.7 0.05 4:13 186
Course: Mostly flat run winding through a neighbourhood on base with a short slight up hill section.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Too easy
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2013-06-17 8:09 AM

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Nova Scotia, Canada
Subject: 14 Wing Air Force Triathlon

2013-06-17 2:21 PM
in reply to: #4778293

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Redding, CA
Subject: RE: 14 Wing Air Force Triathlon
Derek, It looks like you had a great race. Congratulations on a solid performance!
2013-06-17 2:41 PM
in reply to: JonnyVero

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Subject: RE: 14 Wing Air Force Triathlon
Congrats on your tri! GREAT job! Love the pic with you and your daughter.

Good Luck on your next tri!
2013-06-17 7:57 PM
in reply to: KWDreamun

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Mastic Beach, NY
Subject: RE: 14 Wing Air Force Triathlon
Derrick congrats on a very good performance. That's a great time especially considering that was only your third triathlon. You keep training hard and you're going to just keep getting faster and better. Congrats again and x2 on what Karl said, great pic of your daughter and the sign.
2013-06-18 4:39 AM
in reply to: #4778293

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Fort Wayne
Subject: RE: 14 Wing Air Force Triathlon

Killer bike!!!  It looks like the biggest highlight of the race might be the bike.  Very solid!

Congrats on an overall good race and tough set up to race.  Waiting so long for the start would have been a huge distraction but it didn't seem to make much difference for you.

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