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10 Mile Tri Talisman - Triathlon

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Calgary, Alberta
22C / 72F
Total Time = 48m 38s
Overall Rank = 21/69
Age Group = M40-44
Age Group Rank = 2/5
Pre-race routine:

Indoor Tri, starting at 9am
Event warmup:

10 min spin, calibrate power trainer.

  • 09m 13s
  • 500 meters
  • 01m 50s / 100 meters

Much improved swim pace for me.
Transition 1
  • 01m 8s

Run from pool to the far gym to the bike already setup on trainer
  • 27m 11s
  • 12.5 kms
  • 27.59 km/hr

All the power trainers were set to 70kg riders. This was an advantage to the heavier guys, and harder for the lighter ones. I was only a minute slower than a female ITU pro - and the poor 15 year old kid was just struggling with it for almost into the next wave.
What would you do differently?:

Going to recommend that they set the weight based on a weigh in as they have an electric scale right outside the gym. Didn't matter much to me as I'm around that weight.

My powermeter battery was dying so there are big gaps of 0 power in my profile. My goal was to hold over 210 for the whole thing and I'm pretty sure I did.

Transition 2
  • 00m 20s

Off bike, shoes off, Zoonie shoes on, off.
  • 12m 13s
  • 3 kms
  • 04m 04s  min/km

Thought I was holding sub 4 but guess not.

Post race
Event comments:

It's in the middle of winter and it's a good start to the season and rewards off-season work. Lots of elite or sub/elite participants too.

They need to figure out how to calibrate the power resistance to account for weight.

Profile Album

Last updated: 2015-01-17 12:00 AM
00:09:13 | 500 meters | 01m 50s / 100meters
Age Group: 0/5
Overall: 20/69
Performance: Good
Course: Indoor 25m pool with 2 other swimmers.
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Time: 01:08
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:27:11 | 12.5 kms | 27.59 km/hr
Age Group: 0/5
Overall: 22/69
Performance: Average
Avg HR: 158 Pwr: 195+
Course: Indoor 15K trainer
Road:   Cadence: 98
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 00:20
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:12:13 | 03 kms | 04m 04s  min/km
Age Group: 0/5
Overall: 9/69
Performance: Average
Avg HR: 167
Course: Indoor track no GPS.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2015-04-02 1:13 PM

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Calgary, AB
Silver member
Subject: 10 Mile Tri Talisman
General Discussion-> Race Reports!
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2008-04-07 4:52 PM ChrisM
date : March 29, 2013
author : jtriathlete
comments : 0
I'm curious about the 'don't increase your run by more than 10% per week' rule. Is there a minimum mileage under which this doesn't apply?
date : April 14, 2011
author : Troy Jacobson
comments : 0
What is the difference between a recovery ride and junk miles?
date : September 15, 2008
author : lcthomas74
comments : 0
Soon after I got married, I decided I needed to get motivated to work out and focus on getting back into shape. I could barely jog a quarter-mile without needing a walk break.
date : October 24, 2006
author : KevinKonczak
comments : 1
Discussions on keeping heart-rate down on hills, the fat burning zone, lactate threshold (LT) testing, max trainer hours, high HR on the run/walk, the 10% rule and different running workouts.
date : June 5, 2006
author : mikericci
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How should I go about training for the marathon while also building base in the other two events? Doing this seems like it's causing me to break the 10% rule in running.
date : April 2, 2006
author : a.maria
comments : 0
I think quite truly for the first time I 'get it'. It's not just about the fitness. It's not just about the great little endorphin rush as you hit 5, 10, 15 miles...its not just the medal at the end.
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Yes, the Dual is a little heavier than Cervèlo’s high end counterparts. But…the price is within reach of the masses and it still incorporates all of the design features that make a Cervèlo special.