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Sooke International Half Iron and Sprint - TriathlonSprint

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Sooke, British Columbia
Lifesport Fitness
15C / 59F
Total Time = 1h 29m 7s
Overall Rank = 22/59
Age Group = M20-29
Age Group Rank = 3/6
Pre-race routine:

Woke up early, had the usual bowl of oatmeal and PB on toast. Drove out to race.
Event warmup:

Not much, I wasn't wearing a wetsuit for the race as it was only a sprint, so I did not get into the water too early as I did not want to be too cold.
  • 12m 27s
  • 700 meters
  • 01m 47s / 100 meters

Went out and just wanted to stay nice and steady, my time was actually pretty slow for me, so I probably didn't push hard enough. Navigation was a bit off as I did not seed myself very well and I had to pass quite a few slow swimmers by taking quite a wide line. Oh well, no complaints.
What would you do differently?:

Seed myself more towards the front and push harder.
Transition 1
  • 01m 41s

Grabbed my bike stuff and off I went, pretty quick, no major dramas.
What would you do differently?:

  • 51m 17s
  • 27 kms
  • 31.59 km/hr

Biking has become my weakness so I just wanted to push hard here and see what happened. I had not pre-rode or drove the course, so I was surprised in some parts but for the most part it went well, felt very strong and only got passed by one person, halfway through the course we turned a corner and bam, right there a massive hill to climb which was rough as I had it in my biggest gear so I had to do some climbing in tough gears not to drop the chain. No biggie, legs burned a bit, but I wasn't too worried about it. From that point it was easy trekking and I coasted into transition.
What would you do differently?:

Pre-ride or drive the course, I think the hill cost me some time and enrgy grinding up it.
Transition 2
  • 01m 21s

Pretty easy transition, still have not bought elastic laces so that would help but other than that no real issues.
What would you do differently?:

Buy elastic laces.
  • 22m 23s
  • 5 kms
  • 04m 29s  min/km

Took off out of transition with the goal of pushing pretty hard, first few km's were pretty good, was holding a strong pace and felt fast, hit the turnaround in 10:15, felt great, flew back up the road and started to feel a little sapped with the pace after 3.5 km's so I slowed down just a bit, didn't quite have enough to catch the guy in front of me at the end, I could see him up the road, but ran out of room.
What would you do differently?:

Not sure if I would do anything differently, I pushed like I wanted to so I was happy with that.
Post race
Warm down:

Walked around for a bit, stretched and changed into warm clothing.

What limited your ability to perform faster:

I didn't use my tri bike as the weather was pretty crap and I didn't want to mess it up so I used my road bike with clip ons. Probably would have had a faster ride on my tri bike, but I wasn't really worried about how I did in this race I just wanted to use it as a good training day.

Event comments:

Good race, I haven't done a sprint in a while it was kind of nice to be finished so quickly. Looking forward to the Vancouver Half Iron which is put on by the same group.

Last updated: 2007-07-23 12:00 AM
00:12:27 | 700 meters | 01m 47s / 100meters
Age Group: 0/6
Overall: 22/59
Performance: Below average
Start type: Plus:
Water temp: 20C / 68F Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:41
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:51:17 | 27 kms | 31.59 km/hr
Age Group: 0/6
Overall: 26/59
Performance: Good
Wind: None
Road: Rough Wet Cadence: 84
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:21
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:23 | 05 kms | 04m 29s  min/km
Age Group: 0/6
Overall: 21/59
Performance: Average
Keeping cool Drinking
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: Average
Race evaluation [1-5] 4

2007-07-23 9:34 PM

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Subject: Sooke International Half Iron and Sprint

2007-07-25 11:01 AM
in reply to: #898230

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Subject: RE: Sooke International Half Iron and Sprint

Great race, Mike!  Nice push on the bike.. and even though you lost the energy on the run, that's still a smoking pace!

Congrats on getting 3rd in your age group. 

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