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Triathlon Boutique Courir St-Lambert - TriathlonSprint


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St-Lambert, Quebec
Canada
32C / 90F
Sunny
Total Time = 1h 20m 32s
Overall Rank = 182/341
Age Group = 25-29
Age Group Rank = 17/22
Pre-race routine:

Drank a lot water and Gatorade because it was scorching hot at about 100 degrees with humidity. Ran about 2 minutes 40 minutes before my swim start. That's about it.

I also took a few minutes to go over and meet Lisa Bentley 10 time Ironman winner and get an autograph picture to put up on my soon to be "wall of racing". That was pretty cool, she was very curteous and it was funny to see her try her hardest to speak french with some of the kids who did not speak a word of English. She was a perfect spokesperson for the sport of triathlon. I am in awe of her accomplishments.
Event warmup:

Jumping around, arm rotations. Swam a bit before the start of my wave.
Swim
  • 13m 22s
  • 750 meters
  • 01m 47s / 100 meters
Comments:

Wosrt swim ever. Breathing was laboured. My brother told me in honesty that I swam bad, and he knows I can swim better and it a pretty good swimmer himself so he knows what he is saying. There is nothing positive to say about this swim.
What would you do differently?:

I am going to keep my swim endurance up. I need to be able to swim a 750, and leave the water without being totally exhausted. I know what I did wrong, will work on it and will correct it. Each race is a learning experience.

Oh, and I would also register for a wave of people of similar speed. This was quite hard on the morale during the 100 degree hot race.

Transition 1
  • 01m 25s
Comments:

T1 was pretty good, nothing great. Felt pretty tired after the swim so I did as fast as I could all things considered.
What would you do differently?:

Not much. Had a hard time clipping in to my pedals. That's all
Bike
  • 40m 2s
  • 20 kms
  • 29.98 km/hr
Comments:

The bike has always been my weakest leg. I am working hard on it and these things take time. I am looking at it one ride at a time for now. I am finally enjoying riding.
What would you do differently?:

It' all about my pacing. I go hard the whole time but feel my HR is out of control. I think I need to work on some base training.
Transition 2
  • 01m 25s
Comments:

I always feel putting my socks on is a hug time consumer. Still I have blisters so, I guess the 20 seconds might not matter much.
What would you do differently?:

try to go faster.
Run
  • 27m 9s
  • 5 kms
  • 05m 26s  min/km
Comments:

My waves start was one of the latest in the day. We started at noon andfinished at 1:20. (well, I did anyways) and it was really really hot. I have always wanted to do a tri in the heat and sun, well now I have done it. Not necessarily looking forward to doing it again to be quite honest.
What would you do differently?:

Same as above, work on pacing better, get my HR under control. I am pretty happy with my running so if I can get the swim and biking back to where I want them, I should be fine during the run.

Maybe I would practice drinking and running a little more. I can do it well while on my LSD but when my heart is going 185, it tends to get a little more complicated to take those sips.
Post race
Warm down:

Spent about 2 minutes under a hose just trying to cool down. drank a huge glass of Gatorade to replenish. Didnt even think of stretching until I was back home in my pool. Never even crossed my mind today.

What limited your ability to perform faster:

Need more base training, need to start with people of my speed. Need to continue improving my cycling. Need to swim more consistently so I don't lose my endurance. And I really need to start working on the mental aspec t of the race. I need to make sure this remains fun to me and not take things too seriously. I am in this for fun, I need to remembertat when things don't go so well.

Event comments:

Great race organization. Not easy to organize a wave start style sprint. The day started at 7:30 and ended at 4pm. Long day for a little sprint. Only thing I would comment on is the post-race snack. The food was pretty awful and options were extremely limited. I think they could have easily improved on that. Especially considering the race cost $55 to register and you got no t-shirt and not finishers medal. The goodie bag given when picking up your race bib was the skimpiest I have had in my long career of 4 total races now. Still, I now sit at this computer and feel proud that I fought the good fight and cameout if with more knowledge and experience.




Last updated: 2006-07-14 12:00 AM
Swimming
00:13:22 | 750 meters | 01m 47s / 100meters
Age Group: 12/22
Overall: 22/341
Performance: Bad
I am not sure what my average HR was but I checked on my way out of the swim and it was at 186...Ouch!
Suit: None
Course: My 1st tri in a pool. Well organized with a total of 14 waves then 2 Elite waves. They ask what your 750m time is when you register for the race so then the waves are set-up according to approximate swim times. I must of made a terrible error but I am decent swimmer and I got out that pool last out of 32 swimmers. These guys were fast and I was struggling. I havent swam much for the past moonth. Actually only about 3000 yards and now I know that I have lost a whole lot of my endurance. Leave last out of the pool and getting to T1 where your bike is the only bike left on the rack is pretty embarassing. I was cleary out of my league with these guys.
Start type: Inside Pool Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Bad Remainder: Bad
Breathing: Bad Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:25
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
00:40:02 | 20 kms | 29.98 km/hr
Age Group: 20/22
Overall: 22/341
Performance: Average
Was at about 179 average. Not sure exactly since I messed up my splits earlier in the swim.
Wind: Little
Course: 5 laps of 4km. Was more like 18km total. Weird how often distances are inacurate in races like these. flat course. Small faux-flat for 25% of the race. Fairly easy course. I felt tired on the bike. More exhausted spiritually then physically. I kept getting passed by these great racers that had started out with me in the same wave. They looped me as soon as I finished my first lap. Dureing the 4 others I pressed as hard as I could. I felt my legs were faster and more efficient then before. (probably due to the great 400 mile challenge I am currently doing.) I feel my legs are getting stronger. Slowly, but surely. Decent ride, wish I would of had my HR under control better as I was having a hard time on some of the flats.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:25
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:27:09 | 05 kms | 05m 26s  min/km
Age Group: 16/22
Overall: 186/341
Performance: Average
Don't know average. I know I was fluctuating between 180 and 191 start to finish. Pretty intense heat.
Course: Basically two laps of 2.6km. Again the course description originally said 5km but it was in fact 5.2km. Not a huge difference but still noticeable time wise. I was struggling. Big time! The first loop I was having thoughts of giving up, then again I knew that wasnt going to happen. How bad would I have felt had I stopped. If I would have, I wouldnt of been the 1st. The heat was so bad at this point ofthe day (1:20pm) that many athletes stopped running and walked a good little while. I got a boost ofenergy when I suddenly notice my brother (who has ran a few marathons and is thinking of joining me in triathlon next season)starting to run beside me wearing sandals for about 2km. He kept pumping me up, telling me my pace was strong. Telling me to keep my legs up and so forth. He really took my mind off of the pain and difficulty. On my second lap, I felt stronger, I was in the zone although the heat was still maing this extremely difficult. At this point, I have less than 15 minutes left to go so not finishing was not an option (honestly, it never was). Again my brother joins me to finish off the last 1.5 km (this time he was wearing my dads running shoes) he kept me focused and kept reminding that "in 10 minutes, it's Miller Time bro". I don't drink beer, but I knew what it meant. I finished strong, then nearly colapsed from exaustion when I crossed the line. Was it hot out there or what? Thankfully there were volunteers with hoses to cool you down 3 times during the race. That felt goooooooooood!
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 1
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

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2006-07-17 6:25 PM

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Subject: Triathlon Boutique Courir St-Lambert


2006-07-19 8:45 AM
in reply to: #485449

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Subject: RE: Triathlon Boutique Courir St-Lambert
Nice race! I'll post my report soon, but the heat was definitely the main factor. We are pretty compatible in our results, I finished 1:21:21! That's 2 races in a row where we finish within a minute of each other!
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