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National Capital SwimCycle - Sprint Course - Aquabike


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Ottawa, Ontario
Canada
Somersault Events
26C / 79F
Sunny
Total Time = 58m 42s
Overall Rank = 2/9
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

Affixed numbers, packed bag, and loaded car night before. At chicken and brown rice for dinner.
Up at 7:30, ate bowl of oatmeal/flax, showered, and headed to venue, arrived about 8:45am.
Event warmup:

Quick stretch, swam for about 5-7 minutes
Went through ABC warmup, stretched out torso/shoulders
Swim
  • 15m 35s
  • 500 meters
  • 03m 07s / 100 meters
Comments:

7 out of 15 M35-39
What would you do differently?:

Be less afraid to swim in the pack (I stayed wide as often as possible to minimize contact with other swimmers)
Sight better and less often
Transition 1
  • 00m
Comments:

Dunking feet in bucket worked well (rather than spraying feet with bottle)
Bright orange towel on bike was helpful for finding bike
Biggest hangup was getting shirt on (hard to do over wet skin, number/pins got caught up)
What would you do differently?:

Have shirt more ready to get on (i.e. halfway inside/out maybe?)
Bike
  • 43m 6s
  • 20 kms
  • 27.84 km/hr
Comments:

13 out of 15 for M35-39
What would you do differently?:

spin more - higher cadence/lower gear
use full pedal motion more rather than quads, quads, quads
Post race
Warm down:

Walk around, drink gatorade and eat banana

What limited your ability to perform faster:

Sighting in the swim definitely slowed me down
Lack of efficient pedal stroke slowed me down in the bike phase

Event comments:

Good first Tri
Event was well organized and they did lots of explaining/walking through things for new athletes




Last updated: 2014-08-02 12:00 AM
Swimming
00:15:35 | 500 meters | 03m 07s / 100meters
Age Group: 7/
Overall: 0/9
Performance: Average
Time includes T1 (and 400m run to t-zone)
Suit: just bike shorts
Course: 1 lap.
Start type: Wade Plus: Waves
Water temp: 21C / 70F Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Navigation: Below average
Rounding: Average
T1
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:43:06 | 20 kms | 27.84 km/hr
Age Group: 13/
Overall: 0/9
Performance: Below average
Time includes racking bike in t-zone and 200m run to finish line
Wind: Little
Course: 5 km loop x 4
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities:
Race evaluation [1-5] 4

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2014-08-02 7:41 PM

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Subject: National Capital SwimCycle - Sprint Course
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