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Kal RATS Sprint Triathlon - Triathlon

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Vernon, British Columbia
Kalamalka Running And Triathlon Sports
Total Time = 1h 21m
Overall Rank = 57/128
Age Group = 35-39
Age Group Rank = 10/12
Pre-race routine:

Small breakfast first thing in the morning with coffee before going to the race.
Event warmup:

Mild stretching
  • 15m 21s
  • 750 meters
  • 02m 03s / 100 meters

First open water swim of the year. Shotgun mass start with 128 others. Got grabbed a few times and got someone with an elbow (if you happen to read this, I am sorry that you got hit). Took pretty much the first 200 meters to calm down and get into a god pace. Lost my way after the last turn as the sun was right on my eyes and I couldn't see the finish.
What would you do differently?:

Should have worn my tinted goggles. Was really cloudy right before the swim so I didn't even think about it.
Transition 1
  • 01m 43s

Just a slow transition. Took me a few seconds to get my legs and then ended up walking my bike out
What would you do differently?:

  • 34m 46s
  • 18.5 kms
  • 32.11 km/hr

Just need to ride more.
What would you do differently?:

I would go just as hard on any given day, but I am not in good enough shape right now to hold it through the run.
Transition 2
  • 01m 4s

Relatively quick transition. No issues racking my bike or getting my shoes on.
What would you do differently?:

Nothing. Quite happy.
  • 28m 7s
  • 5 kms
  • 05m 41s  min/km

Horrible run. Spent all my energy on the bike.
What would you do differently?:

Simply need to run more. Not at the fitness level or body weight I'd like to be..
Post race
What limited your ability to perform faster:

Poor fitness level.

Event comments:

Great race. Definitely recommend it to anyone to everyone. Great organization and ran really smoothly.

Last updated: 2013-06-23 12:00 AM
00:15:21 | 750 meters | 02m 03s / 100meters
Age Group: 0/12
Overall: 0/128
Performance: Average
Course: Triangular course. One lap. Water was smooth as glass. Course was very well marked, but on the way back in, the sun was directly in my eyes.
Start type: Wade Plus: Shot
Water temp: 17C / 63F Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Below average
Rounding: Bad
Time: 01:43
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
00:34:46 | 18.5 kms | 32.11 km/hr
Age Group: 0/12
Overall: 0/128
Performance: Average
Wind: None
Course: Rolling course with a few steep hills. Hammered the shit out of it and didn't leave anything for the run. Unfortunately the course was still open to traffic. I go stuck behind a car for a while and could not find a safe place to pass. May have lost a whole minute waiting to get by.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Just right
Time: 01:04
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:28:07 | 05 kms | 05m 41s  min/km
Age Group: 0/12
Overall: 0/128
Performance: Below average
Course: Out and back with some bad hills.
Keeping cool Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2013-06-24 5:01 PM

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Extreme Veteran
Coldstream ,BC
Subject: Kal RATS Sprint Triathlon
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2007-05-10 10:01 PM lobo
date : November 9, 2009
author : TexasHeatRunner
comments : 5
At mile ten I heard a noise like I had gotten paper in my spokes or something. I looked but saw nothing but a few seconds later my rear tire blows out.
date : June 3, 2009
author : Amy Kuitse
comments : 0
Are these races too close together to give me any sort of recovery? Will I be spent and unhappy racing back to back weekends and then again two weeks after that?
date : September 8, 2008
author : pjwalzphd
comments : 2
When I told my husband that I planned to work toward completing a sprint triathlon, he smiled and was supportive, but a bit disbelieving.
date : April 1, 2008
author : trvw
comments : 0
The challenge? The accomplishment? I want to do this because it is an opportunity to live life. The event is an indoor sprint triathlon. I get to experience the challenge on a safer scale.
date : February 12, 2008
author : mikericci
comments : 0
This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.
date : October 4, 2007
author : AdamA
comments : 4
I was passing others who were saying, "Good job, 587" (that was my race number). People were cheering me on. These were the nicest people I have ever been around!
date : September 3, 2006
author : acbadger
comments : 1
Since your “A” race is your marathon, which you stated in your question, this should be your main focus. I encourage you to taper a bit for the sprint distance triathlon.
date : July 30, 2006
author : acbadger
comments : 1
Since I didn't have much time and since it's a super sprint, am I OK just go to at the training relatively hard through Thursday or even Friday?