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Smiths Falls Classic Triathlon - Sprint Course - Triathlon


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Smiths Falls, Ontario
Canada
Somersault Events
20C / 68F
Overcast
Total Time = 1h 07m 48s
Overall Rank = 11/73
Age Group = 35-39
Age Group Rank = 1/5
Pre-race routine:

Oatmeal and banana/rhubarb/strawberry smoothie @ 3pm
Espresso @ 3:30pm then drive to Smiths Falls
Event warmup:

3 min run 30 min before start followed by foam roller
Eat Honey Stinger 15 min before start
Warmup swim over to start
Swim
  • 12m 34s
  • 500 meters
  • 02m 31s / 100 meters
Comments:

Started off great (was side-by-side with leader 2/3 of the way to the turn)
Pace fell after the turn, lost contact with lead group and got passed by a few people
Sighting was good, but the current kept pushing me straight when I needed to angle
Saw several people cutting the course at the end (going straight to the exit rather than rounding the last buoy)
What would you do differently?:

Sight more (did not anticipate that the current would keep pushing me straight)
Happy to be in the top 10 men out of the water
Transition 1
  • 00m
Comments:

Wetsuit came off great
What would you do differently?:

Nothing
Bike
  • 32m 19s
  • 20 kms
  • 37.13 km/hr
Comments:

Set good pace, felt good on hills
Sticker flapped and then flew off wheel cover early on (can't reuse these apparently)
Struggled with straw in Torhans a little
After last turn was behind a guy who was going slow and weaving so I stayed behind him - likely cost me around 8 sec.
What would you do differently?:

Drink less
Go hard right to the end of the course
Transition 2
  • 00m
Comments:

Stopped at line instead of before, got yelled at, came to a dead stop instead of keeping momentum through to T-Zone
What would you do differently?:

Practice rolling dismount
Run
  • 22m 55s
  • 5 kms
  • 04m 35s  min/km
Comments:

Took a while to calm down, get breathing steady and find a good rhythm - hills over first 1.5km made this difficult
Eventually settled into a good rhythm around 2km
Had stomach issues - felt like I might puke a few times, perhaps drank too much on bike
Saw a guy gaining on me at last turnaround and started pushing it. He still passed me in the last 100m but I could have started pushing it earlier
Overall felt good with my time (goal was sub-25 and I did sub 23 including T2)
What would you do differently?:

Don't drink as much
Try to get breathing under control quicker (lower cadence, long strides)
Start pushing it at 1.5km to go?
Post race
Warm down:

Roll and stretch

What limited your ability to perform faster:

Not being relentless enough (relaxed on bike at turnaround and end, didn't start final push early enough on run)
Awkward dismount on bike
Too much liquid consumed on bike

Event comments:

Evening start makes for an interesting change - cooler, no sunscreen
Swim course is hard (finishing against the current)
Bike course is good (except rough roads in Smiths Falls)
Run course OK




Last updated: 2015-06-28 12:00 AM
Swimming
00:12:34 | 500 meters | 02m 31s / 100meters
Age Group: 1/5
Overall: 13/73
Performance: Good
Time includes T1 (+200m run from exit to T-Zone)
Suit: Zoot Force 3
Course: Out-and-back in river (with current then against current)
Start type: Deep Water Plus: Waves
Water temp: 17C / 63F Current: High
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:32:19 | 20 kms | 37.13 km/hr
Age Group: 1/5
Overall: 6/73
Performance: Average
Wind: Some
Course: Out and back to Jasper Rough roads in Smiths Falls Some rolling hills Not closed course but police stopping cars at any turns/crossings
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Too much
T2
Time: 00:00
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
00:22:55 | 05 kms | 04m 35s  min/km
Age Group: 1/5
Overall: 20/73
Performance: Good
Ran around 4:50/km for first 4 km, down to around 4:20/km for last km and 3:45/km for final 500m
Course: Convoluted course (2 turnarounds, some short hills) Mix of paved path, grass, sidewalk, street, and metal grated bridge
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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

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Subject: Smiths Falls Classic Triathlon - Sprint Course
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