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Smiths Falls Classic Triathlon - Sprint Course - Triathlon


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Smiths Falls, Ontario
Canada
Somersault Events
31C / 88F
Sunny
Total Time = 1h 04m 29s
Overall Rank = 7/90
Age Group = 35-39
Age Group Rank = 2/7
Pre-race routine:

Oatmeal with Rhubab and Chia @ 3:15pm
Green Tea on way to race
Arrived at 4:30 to pick up race kit, get bike racked
Event warmup:

5 min run to warmup (and was drenched with sweat by the end of this - it was really hot, humid, and sunny) 30 min before race time
Quick foam roll, then into the wetsuit, ate a gel, and went to the river for a warmup swim
Swam down to first buoy then back up to the start, 5 minute rest then a few race pace accelerations out and back
Swim
  • 10m 25s
  • 500 meters
  • 02m 05s / 100 meters
Comments:

The most physical swim I've ever had! A lead pack of maybe 8 of us stayed together until almost the first buoy, and I was boxed in on both sides. Lots of whacking and kicking. Things started to string out just prior to the turn and I lost the feet in front of me at the turn. Someone drafting me came through after a while and I stayed with them to the finish. Very tricking navigating into the sun on the way back up, so the draft was helpful (hopefully) in that regard too.
Overall felt good with my effort level and improved upon last year (12:35/13th)
What would you do differently?:

Tinted swim goggles?
Transition 1
  • 00m
Comments:

First attempt at having shoes clipped into bike ahead of time. Didn't do a flying mount while rolling, but stepped into shoe with bike stopped. Went pretty smooth. A little wonky steering while getting feet into shoes, but a good first effort.
What would you do differently?:

More practice with flying mount
Bike
  • 31m 38s
  • 20 kms
  • 37.93 km/hr
Comments:

Aimed to hold 220-230W - NP for main part of course was 226. Probably could have gone harder. Road was very rough in town (flat kit got ejected out the back). Disappointed that I was only a minute faster than last year.
What would you do differently?:

Try to hold higher wattage and/or go harder up hills
Be more judicious about shrugging/turtling - I kept catching myself with my head up (constantly passing people from the Duathlon kept focus shifting).
Transition 2
  • 00m
Comments:

Time included in run time.
A little tougher getting into shoes than usual, but overall was out of T2 quite quickly.
What would you do differently?:

Nothing
Run
  • 22m 25s
  • 5 kms
  • 04m 29s  min/km
Comments:

Super hot! No drinking, just dumped a cup of water on my head at halfway point.
Struggled to get breathing under control in first km, got abdominal cramps about 1.5km but ran through it and they didn't last.
Pushed hard at the end and finished strong.
Was hoping to hold around 4:15/km but it wasn't in the cards today - avg was 4:26/km. Was pretty deep in the hurt locker the whole way through. Only shaved 30s off last year's time.
What would you do differently?:

More run volume, more speedwork (achilles problems prevented those this year).
Post race
Warm down:

Drinking lots of water, hosed myself down
Ate banana and a hemp bar

What limited your ability to perform faster:

I feel like the heat was a real factor today.
Was too conservative with my wattage on the bike.
Lack of run volume over past 2 months and no speedwork.

Event comments:

This is a fun race - the river swim is interesting, the bike course is mostly flat, and the run course is varied. The 6pm start time is unique. Nice that the sun is low at that point, but probably hotter than, say, an 8am start time. Low key race with minimal accoutrements, but nice community atmosphere.




Last updated: 2016-06-26 12:00 AM
Swimming
00:10:25 | 500 meters | 02m 05s / 100meters
Age Group: 2/7
Overall: 7/90
Performance: Good
Time includes run to T-zone and T1
Suit: Zoot Force 3.0
Course: V-shaped course out (downstream) and back (upstream) exiting on other side of the river
Start type: Deep Water Plus: Shot
Water temp: 18C / 64F Current: Low
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
00:31:38 | 20 kms | 37.93 km/hr
Age Group: 2/7
Overall: 6/90
Performance: Average
Wind: Little
Course: Quick run out to main road, then single lap out and back to Jasper
Road: Rough Dry Cadence: 97
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:22:25 | 05 kms | 04m 29s  min/km
Age Group: 2/7
Overall: 9/90
Performance: Average
HRM did not appear to working properly
Course: Figure 8 with some little ups and downs and mix of pavement, gravel path, and grass
Keeping cool Average Drinking 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? Yes
Post race activities: Below average
Race evaluation [1-5] 3

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2016-06-26 7:00 PM

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360
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Ottawa, Ontario
Subject: Smiths Falls Classic Triathlon - Sprint Course


2016-06-30 2:39 PM
in reply to: #5188643

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Master
3871
200010005001001001002525
Toronto
Subject: RE: Smiths Falls Classic Triathlon - Sprint Course

Nice job in the heat! Congrats

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