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National Capital Triathlon - Sprint Course - Triathlon


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Ottawa, Ontario
Canada
Somersault Events
26C / 79F
Sunny
Total Time = 1h 11m 57s
Overall Rank = 7/169
Age Group = 35-39
Age Group Rank = 1/13
Pre-race routine:

Breakfast: Oatmeal + beet/rhubarb/banana/strawberry smoothie
Arrive @ venue 8:25am
Eat banana @ 9am

Event warmup:

5 min warmup run @ 9:30
Roll out legs
Warmup swim @ 10am
Honey Stinger Gel @ 10:10
Swim
  • 06m 17s
  • 500 meters
  • 01m 16s / 100 meters
Comments:

Rank includes T1
Good start, good dolphin dives
Some drafting in first 100m then alone
Got drafted off of along straightaway, two swimmers made a pass and I drafted off them for a while
Overall really happy with swim
What would you do differently?:

Try to draft a little more effectively when opportunity arises
Transition 1
  • 05m 23s
Comments:

Time includes run to T-Zone
Decent pace while keeping heart rate down
Terribly shoe clip-in @ mount line
What would you do differently?:

Practice clipping in?
Bike
  • 36m
  • 20 kms
  • 33.33 km/hr
Comments:

Heart rate was very high for first half but RPE not so much
Could have pushed harder
Lots of congestion - people riding two abreast, people drafting, people riding on left side of road, people executing slow passes
Crazy traffic jam of ladies on mountain bikes at turnaround #3
What would you do differently?:

Focus on biking closer to threshold (RPE)
Transition 2
  • 00m
Comments:

Good dismount
Problems racking bike - rack space was occupied upon return and couldn't fit bike in
Run
  • 24m 16s
  • 5 kms
  • 04m 51s  min/km
Post race
Warm down:

Drink and stretch

What limited your ability to perform faster:

Back pain
Mental focus
Crowded course

Event comments:

The Somersault events are well organized and all the staff and volunteers are friendly.
The venue is good with the beach swim, bike course closed to traffic and some of run along pathway through park.
This particular race attracts MANY first timers as there are Try-a-Tri, Super Sprint, and Relay options in addition to a few Duathlons. As a result of so many events running concurrently on a short bike course, it can get very congested and there are people who make poor decisions on the bike. The run can have similar issues but it's not as detrimental to one's speed nor as potentially dangerous. Overall it's a fun race with a huge number of people and a supportive environment for novices, but can get a little frustrating for those more competitive.




Last updated: 2015-08-01 12:00 AM
Swimming
00:06:17 | 500 meters | 01m 16s / 100meters
Age Group: 1/13
Overall: 15/169
Performance: Good
Suit: Zoot Force 3.0
Course: Angle out to Buoy A, right turn, straight to Buoy F, right turn into shore
Start type: Run Plus: Waves
Water temp: 22C / 72F Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
T1
Time: 05:23
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
Biking
00:36:00 | 20 kms | 33.33 km/hr
Age Group: 1/13
Overall: 6/169
Performance: Average
Includes run up hill to mount line
Wind: Some with gusts
Course: 2 10km out and back loops
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Below average
Shoe and helmet removal Average
Running
00:24:16 | 05 kms | 04m 51s  min/km
Age Group: 1/13
Overall: 8/169
Performance: Average
Time includes T2
Course: Out and back loop on paved path, sidewalk, and road
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3

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2015-08-01 4:17 PM

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Subject: National Capital Triathlon - Sprint Course
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