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Tomatoman Sprint Triathlon - TriathlonSprint

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Leamington, Ontario
Leamington Triathlon Weekend
31C / 88F
Total Time = 1h 16m 3s
Overall Rank = 27/125
Age Group = Male 30-34
Age Group Rank = 4/9
Pre-race routine:

Woke up at 5 am.
(Kissed my wife and wished her a happy 7th wedding anniversary.)
Fed and watered dogs, cat, and chickens.
Ate breakfast - 1 bowl of mini-wheats + banana + gatorade
Review race gear
Move race gear from car to truck because my wife decided to come with me, and she wanted to bring the dogs.
Review race gear again.
Pack snacks.
Drive 2 hours to race site.
Unload truck, drop stuff off at transition, register, body mark, setup transition area.
Event warmup:

Changed into tri suit.
Applied sunscreen.
Went for short bike ride exploring how the bike course winds out of town.
This was a easy ride with high cadence with only a few minutes spent in the big chainring.
Went for a short run on the waterfront with my dogs.
Listened to the athlete instructions while putting on wetsuit.
Then got in the water for a warmup swim. This was mostly free, but I did a bit of exagerated-glide breast stroke to stretch my lat muscles too.
Then it was just a few short minutes to wait for the gun as I was in the first wave!
  • 13m 54s
  • 750 meters
  • 01m 51s / 100 meters

I had a very clean swim start this year. I started on the outside in the front row. Only found one pair of feet that I tried to pull a draft off of for a while, but I couldn't quite hold pace with him. I never came close to another person for the entire swim.

Last year: 14:16 - This year: 13:54
What would you do differently?:

The extra yellow mark on the swim course screwed me up, I thought I had to turn at that bouy, and that wasn't the truth. So I spent a bit of time off couse which hurts in a short race.
Transition 1
  • 00m

T1 and T2 times are included in the bike split. They were not scored individually.

I was happy with my T1, I had been practicing earlier in the week and it paid off for me today.
What would you do differently?:

Maybe try some of the more advanced speed tips:
-wetsuit off & helment on at same time
-leave shoes clipped into bike pedals
  • 37m 11s
  • 20 kms
  • 32.27 km/hr

I purposely held back just a bit on the bike on the way out, keeping one gear lower than what I felt I could push. After the turn around I shifted it up that one gear and let it fly. The bike ride felt awesome. This was my first race on my new P2C and I couldn't believe how much nicer it was to ride than my old road bike.

Last year: 43:54 - This year: 37:11

What would you do differently?:

Drink just a bit more near the end of the bike ride. The course got cluttered up with lots to watch out for and I think I skipped a few sips from my aerodrink that I should have taken.
Transition 2
  • 00m

I didn't get my feet out of my shoes approaching transtion. I have tried this a few times in practice and don't have it down yet, so I didn't try it during the race.
What would you do differently?:

Again, maybe a few of the more advanced transition speed tricks, but I have to get them to work in practice before trying them during a race.

I forgot my Garmin 301. I would have liked to have it for the run.
  • 24m 58s
  • 3.11 miles
  • 08m 02s  min/mile

My 8 minute mile splits for 5k just didn't cut it today. Obviously my run needs improving the most. However, 8 min/mile is a PB for a 5k split for me, even without the swim/bike infront of it. So I really shouldn't complain about my time.

There was a small bridge over a creek that we had to cross during the run. There was a very strong dead fish smell around that bridge, it almost caused me to puke the first time I crossed the bridge, which we had to cross 4 times. After that I was ready for it.

Last year: 27:27 - This year: 24:58
What would you do differently?:

Remember my Garmin in T2 to assist with pacing.

Other than that I am really happy with my running improvement.
Post race
Warm down:

Grab a cold towel and bottle of water. Place towel on head, drink slowly, and went to find my wife to give her a kiss.

What limited your ability to perform faster:

My only real limitation was myself. I shattered my goal time, and improved in all 3 segments from last year, setting a personal best for the sprint distance! I have no serious complaints. I am incredibly happy with this result!!

Last year: 1:25:36 (62 of 122 overall) - This year: 1:16:03 (27 of 125 overall)

Event comments:

I really think they do a good job with this race. The whole thing is well done.

Profile Album

Last updated: 2007-03-22 12:00 AM
00:13:54 | 750 meters | 01m 51s / 100meters
Age Group: 3/9
Overall: 21/125
Performance: Good
Suit: QR Superfull
Course: Triangular course in the harbour. Keep the bouys on your left. (Counterclockwise swim) Corner bouys were large and yellow, regular course markers were smaller and orange. There was one extra yellow marker 1/2 way along the long side of the triangle that I forgot about while swimming.
Start type: Wade Plus: Waves
Water temp: 67F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:37:11 | 20 kms | 32.27 km/hr
Age Group: 2/9
Overall: 16/125
Performance: Good
Wind: Little
Course: A flat out and back course that started out winding on city streets until out of town and onto backlane country roads.
Road: Smooth Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 00:00
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:24:58 | 03.11 miles | 08m 02s  min/mile
Age Group: 8/9
Overall: 63/125
Performance: Good
None. I forgot my Garmin
Course: Shaded out and back course along the Leamington waterfront. 2.5km course, so it was 2 laps for the run segment.
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
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2007-06-18 9:28 AM

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Sarnia, Ontario
Subject: Tomatoman Sprint Triathlon

2007-06-19 11:08 AM
in reply to: #848402

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Extreme Veteran
Spokane, WA
Subject: RE: Tomatoman Sprint Triathlon
Great race! Cool pics.
Keep up the strong work!
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