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Sioux Lookout Triathlon - Triathlon

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Sioux Lookout, Ontario
20C / 68F
Total Time = 1h 25m 5s
Overall Rank = 18/39
Age Group = 30-39
Age Group Rank = 3/5
Pre-race routine:

Stayed in hotel night before never get the best sleep first night in hotel but I actually slept fairly well. I guess working night on Saturday helped as I was tired on Sunday. Some up at 615 walk / stretch ate some yogurt and oatmeal with coffee and apple juice. Had protein shake with electrolyte mix.
Event warmup:

Cycled to event 750m from hotel. Swam approximately 150 m. Felt ready and good for the swim
  • 20m 20s
  • 750 meters
  • 02m 43s / 100 meters

Horrible swim. First 150-200 meters felt good then I just couldn't get the breathing rhythm back. Swam the rest with a combo of back stroke breast stroke side stroke and freestyle. I classified my swim as bad which is bad for me. I know I can swim faster and better than this pace just didn't perform today.
What would you do differently?:

Not sure what happened had a real good warm up. Need to swim more open water. And will be signing up with a masters group in the city this fall winter.
Transition 1
  • 01m 37s

Felt good got goggles,cap and ear plugs off and stashed in wetsuit arm. Suit came off really good. Socks and shoes went on good. Still do not have tri shoes so I put on the shoes in T1 and run with them on. Had a little issue clipping in nothing to big.
What would you do differently?:

Put shoes and socks on first because when I bent down to put shoes on with helmet and glasses already on water got on my glasses. Little thing but it did take a awhile for them to dry.
  • 37m 40s
  • 20 kms
  • 31.90 km/hr

Took 1-2 km to get into the ride but once I got going it felt great. Passed a lot of people even a couple of tri bikes passed with my roadie which is always more fun.
What would you do differently?:

Swim faster ha ha not much on the bike went hard hr was up in the 165 zone for a lot of the ride so I went pretty hard
Transition 2
  • 00m 55s

Great T2. The length from bike off to rack was a bit of a distance but everything went really well
What would you do differently?:

Glasses came off for some reason. So keep glasses on next time
  • 24m 31s
  • 5 kms
  • 04m 53s  min/km

I hunk I ate to much in the morning or the yogurt didn't sit well. As I had bad craps first 1km. Walked for about 30 seconds and it worked out the cramps. Rest of run was good. I feel I still left some on the table but not much I think I can still shave a minute or so off my time.
What would you do differently?:

Leave it all on the race course
Post race
Warm down:

Walked around took pictures with the kids. Drank fluids and had some oranges.

What limited your ability to perform faster:

The nemesis aka the swim

Event comments:

Raced 3 local races this year. This one by far is the best organized of them all. Results and priizes given out in a timely manner. Lots of volunteers that had identifiable shirts on.

Last updated: 2013-08-02 12:00 AM
00:20:20 | 750 meters | 02m 43s / 100meters
Age Group: 0/5
Overall: 30/39
Performance: Bad
Suit: Yes
Course: triangle course
Start type: Run Plus: Shot
Water temp: 17C / 63F Current: Low
200M Perf. Good Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 01:37
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:37:40 | 20 kms | 31.90 km/hr
Age Group: 0/5
Overall: 14/39
Performance: Good
Wind: Little
Course: Out and back course rolling hills with some nice water side views. Newly paved road felt fast. Surprising one competitor did have a flat but had tube with him
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:24:31 | 05 kms | 04m 53s  min/km
Age Group: 0/5
Overall: 13/39
Performance: Good
Course: Paved trail course small rolling hill out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2013-08-05 4:00 PM

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Northern Ontario (near Lake Superior)
Subject: Sioux Lookout Triathlon

2013-08-08 8:47 AM
in reply to: #4821708

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Roll Tide!!
Subject: RE: Sioux Lookout Triathlon

Way to place third!! Great race!

If i had your bike speed I would be a happy woman!!!

This line: "As I had bad craps first 1km." in the run section of your report made me laugh out loud in my office Laughing I think you meant to type cramps Smile.

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