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Point Grey Triathlon - Sprint Course - Triathlon

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Vancouver, British Columbia
17C / 63F
Total Time = 1h 40m 17s
Overall Rank = 187/247
Age Group = F45-49
Age Group Rank = 6/8
Pre-race routine:

This was my second time doing the sprint distance just two months after the North Shore Triathlon in May and about four-and-a-half months after my very first super-sprint in March. I was about the same pace in the swim and slightly faster in the bike and run as in the tri in May. It was a gorgeous day and a lot of fun. :) Clearly I have left a lot of room for improvement in the sport of triathlon.
Event warmup:

I arrived at the race site at about 6:15 am, or a little over an hour before my 7:25 am scheduled heat. Because I'm a slower swimmer, I was in the second of seven swim heats. I checked in my bike, organized my stuff in transition (spending about 10 minutes deciding whether to leave my bike shoes there or leave them in my pool bag, eventually deciding on the latter option). I then went to the pool to change and got to the pool deck at about 7:10 to get my body marking and timing chip.
  • 20m
  • 700 meters
  • 02m 52s / 100 meters

The race started about a half-hour late, so after a lot of waiting around I was more than ready to start. I seeded myself pretty far back in the heat; I had predicted 19 minutes for 700m, but started with the 20-minute people because I know most people seed themselves too slowly. We swam in the beautiful 50m outdoor pool, going up and back across the seven lanes. I was going at a slow but steady pace, and got passed by one person around the second lap. I seemed to have more space after that, but still it was hard to relax completely. After about 500m, I got stuck behind a huge traffic jam of people. It seemed one person slowed down in front of about five others, and I caught up to them; at one point I was swimming breast stroke so slowly I had to stop and walk. At the end of the lane we were able to get past the one slow person, but similar back-up happened again in one of the last laps. This was the kind of traffic jam I managed to avoid in my last triathlon. I thought to myself “What can you do?” and I figured I'd save some energy for the bike leg. It seems many inexperienced swimmers don't pace themselves well in the pool, starting fast and then slowing down. I tend to swim pretty steady-paced. I did try to power through the last length after I passed one person. This pool congestion probably cost me about a minute or so in the swim, and my time in the water was just over 20 minutes. I exited the pool feeling good.
Transition 1
  • 05m 30s

I tried to have a quick transition, but it was hard to get my shorts and tank over my wet suit. I slipped on some sandals for the transition run, grabbed some Powerade and was off to bike transition (about a 250m run on narrow sidewalk before the transition timing mat). The whole process of putting on new clothes and running to the entrance of transition took me about 4 minutes. Then another minute and half or so in bike transition before mounting.
  • 43m 50s
  • 19.2 kms
  • 26.35 km/hr

I slipped on my bike shoes, clipped on my helmet, gulped down some Gatorade, and started running with my bike out of transition. The bike was fun and fast on the gradual downhill, but slow on the gradual uphill. I don’t bike a lot, and this is about as long I’d want to do in a race. (I own only one bike and it's a cyclocross bike.) They added a bit of a technical section with curves and narrow parts, and I slowed more than I probably had to there. But overall the bike was good; about the same pace I did in my last sprint, and I finished feeling a bit better for the run.
Transition 2
  • 01m 30s
  • 28m 51s
  • 5 kms
  • 05m 41s  min/km

The beginning of the run was a bit of a confusing maze of fences as we exited from transition, until a few hundred metres in when we were on some residential roads. We worked our way to some of the Pacific Spirit Park trails, and then around to Marine Drive. I was running as fast as 5:30/km but I could not maintain that pace on the trails and some slight inclines. It was a gorgeous run and I was wishing it was a longer part of the triathlon, since by the end I felt I had warmed up more into my pace (last kilometre was the fastest, even with a slight incline). I did manage a slightly faster average pace for the run than my last triathlon.
Post race
What limited your ability to perform faster:

I am still learning a lot in triathlon and I really enjoy the varied training. The race was fun, and I did race well and strong for my current fitness. I do realize that gains in this sport will take me a LOT more dedicated training, especially on the bike. As a newbie I have enjoyed getting into the sport of triathlon with no real time pressure or expectations. I am not sure how much I will continue to enjoy it without setting improvement goals for myself and training towards them. Truthfully, I'm just not used to being at the bottom of the pack, and it is quite humbling.

Last updated: 2013-07-17 12:00 AM
00:20:00 | 700 meters | 02m 52s / 100meters
Age Group: 5/8
Overall: 226/247
Performance: Good
Course: Pool swim, up and back 7 lanes switching under the rope every 100m. The total time in the race results is 24:14 because it includes most of T1, consisting of a quick change in the change tent and then a 250m run to the entrance of the the transition zone.
Start type: Plus:
Water temp: 25C / 77F Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 05:30
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:43:50 | 19.2 kms | 26.35 km/hr
Age Group: 6/8
Overall: 154/247
Performance: Good
Course: Out and back twice on Marine Drive: Actual time and distance from Garmin is above. Official bike split was 47:14 which includes all of the time pre- and post-bike in the transition zone (about 3 minutes total).
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Below average
Race pace: Comfortable Drinks:
Time: 01:30
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:28:51 | 05 kms | 05m 41s  min/km
Age Group: 5/8
Overall: 165/247
Performance: Average
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2013-07-29 9:38 PM

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Subject: Point Grey Triathlon - Sprint Course
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