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Thousand Islands Triathlon - Olympic Course - Triathlon


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Brockville, Ontario
Canada
Somersault Events
31C / 88F
Sunny
Total Time = 2h 33m 48s
Overall Rank = 8/58
Age Group = 35-39
Age Group Rank = 1/3
Pre-race routine:

Up at 6am
Oatmeal w/ chia & coconut oil
Smoothie (banana/rhubarb/beet/chard/blueberry) in car on way
Espresso
Event warmup:

NONE! Had trouble finding parking, lineup to porta-potties was absurdly long. Had no time for pre-race jog/roll, not even a pre-race swim. I got in the water 15 seconds before the race started.
Swim
  • 29m 53s
  • 1500 meters
  • 01m 59s / 100 meters
Comments:

Panicked start to race since I was still getting my wetsuit on and they were saying "under a minute to go!" First time ever racing without a warmup jog/roll to loosen up or a quick swim warmup. Perhaps the adrenaline helped overcome the lack of warmup - I got out with the lead group and was with them to the first turn. The leaders distanced themselves after that but me and one other guy traded off drafting each other the rest of the way. Swim felt good - I could have kept going.
What would you do differently?:

Show up earlier. Terrible way to start a race.
Transition 1
  • 00m
Comments:

T1 time included in swim time
What would you do differently?:

Nothing.
Bike
  • 1h 10m 47s
  • 40.2 kms
  • 34.08 km/hr
Comments:

Nice course. Nasty hill right at the beginning.
Felt good - made up most time on hills (descents and climbs)
Looks like I came into T2 in 3rd place
What would you do differently?:

Pretape gels onto bike the night before. Hurriedly taped them on pre-race but one fell off first bump, which forced me to adjust my nutrition plan.
Transition 2
  • 00m
Comments:

Average T2
What would you do differently?:

Nothing
Run
  • 53m 7s
  • 10 kms
  • 05m 19s  min/km
Comments:

Lots of twists and turns for first km of course - hard to settle into a rhythm
Nice shaded run after first km
Felt good until kms 7 and 8
Found rhythm again for 9 and 10
What would you do differently?:

Probably should have started out more conservatively
Post race
Warm down:

Cool down by jumping in St. Lawrence

What limited your ability to perform faster:

Running - could not sustain a reasonable running pace
Need to get more miles in the legs

Event comments:

Another well-run Somersault event.
Swim course is nice, bike and run courses are really nice (both my favourite so far)
T-zone is a bit of a gong show (trees, undulating terrain, bike racks all over the place)




Last updated: 2015-08-17 12:00 AM
Swimming
00:29:53 | 1500 meters | 01m 59s / 100meters
Age Group: 1/3
Overall: 6/58
Performance: Good
Time includes T1
Suit: Zoot Force 3.0
Course: Two loops of 750m course (rumour has it the course was 200m longer?)
Start type: Deep Water Plus: Shot
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
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:
Biking
01:10:47 | 40.2 kms | 34.08 km/hr
Age Group: 1/3
Overall: 6/58
Performance: Good
Avg HR 164 bpm (Lap 1: 170, Lap 2: 160)
Wind: Little
Course: 2 out-and-back 20km loops Rolling course - no opportunities to settle into a gear and plug away Open to traffic but smooth surface
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:53:07 | 10 kms | 05m 19s  min/km
Age Group: 1/3
Overall: 16/58
Performance: Below average
Lap 1 avg 4:55/km 160bpm Lap 2 avg 5:23/km 166bpm
Course: Two 5km out and back loops Mostly shaded by trees Minimal elevation changes
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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: Average
Race evaluation [1-5] 4

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2015-08-17 11:14 AM

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