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K-Town Triathlon - Short Course - TriathlonOlympic

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Kingston, Ontario
27C / 81F
Total Time = 2h 12m
Overall Rank = 215/265
Age Group = W45-49
Age Group Rank = 11/15
Pre-race routine:

I broke the rule of not using anything new on race day by buying new goggles (mine have been leaking) and new tri shorts (can't find my other pair anywhere) yesterday. I also decided to wear a different top today, and ate a different breakfast than usual. Woke up at 6, showered, packed my stuff in the car and got to race site about 7:45. Watched the long course start, laid out my transition area and went to the bathroom. Went to swim start about 20 minutes before race start, and waited for the start.
Event warmup:

None really, standing in the sun in a full wetsuit waiting to be allowed in the water - that was pretty warm.
  • 19m 45s
  • 820 yards
  • 02m 25s / 100 yards

As usual I started at the back of my wave. (The men were one wave, the women 10 minutes later). There were more swimmers around me than in my other races so I was able to draft some this time. My swim was much more comfortable than my last race and I never felt I was working too hard. My pace was slow but much better than last race. Got out of the water feeling good.
What would you do differently?:

Nothing, I'm really happy with my swim today.
Transition 1
  • 00m

T1 time include in swim time. I did have my watch on so I could time my swim./T1 but forgot to start the watch. Got the wetsuit off pretty quickly, a bit of trouble getting the legs over my heels.
What would you do differently?:

Smaller feet might make it easier to get wetsuit off.
  • 1h 04m 58s
  • 18.64 miles
  • 17.21 mile/hr

I know this course well as this race is local to me. Knowing where the hills are was good. I didn't push too hard on the bike as it was starting to get warm out and I knew the run could be hard for me. I did pass some people on the bike. Just after the turn around we merged together with the long course riders so I got passed by a bunch of people but that was ok. My average speed on the first half of the bike was 17.4 mph, at the end it was 17.2 so I slowed down a bit but not much.
What would you do differently?:

Transition 2
  • 00m

Included in run time. Had no problems in T2. Was able to change shoes without having to sit on the ground.
What would you do differently?:

Just practice transitions
  • 47m 27s
  • 4.47 miles
  • 10m 37s  min/mile

This run is an out and back and consists mostly of long hills. It was getting hot out and as predicted it slowed me down. There were some shady spots and lots of water stops and sponges. I got passed by lots of people on the run but I didn't care, I just wanted to finish.
What would you do differently?:

I need to get more running miles in, have been slacking off.
Post race
Warm down:

After I finished I didn't feel very good, kind of nauseous, dizzy. I walked to my transition spot and got my bottle of gatorade that was there. Walked around for a few minutes, then went to the food tent where they had amazing food - lasagna, greek salad, bread, lots of veggies, desserts, bananas, yogurt, drinks. Felt better after eating and drinking. I left for home, felt really tired. Laid down for a minute and woke up 2 hours later. Aside from some leg cramping I feel good now.

What limited your ability to perform faster:

Just more training and experience.

Event comments:

This is my hometown race so I'll do it again next year.

Last updated: 2007-05-01 12:00 AM
00:19:45 | 820 yards | 02m 25s / 100yards
Age Group: 10/15
Overall: 199/265
Performance: Good
Suit: full wetsuit
Course: out and back triangle shape.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 00:00
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
01:04:58 | 18.64 miles | 17.21 mile/hr
Age Group: 9/15
Overall: 191/265
Performance: Good
Wind: Little
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:47:27 | 04.47 miles | 10m 37s  min/mile
Age Group: 11/15
Overall: 222/265
Performance: Below average
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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

2007-08-05 3:06 PM

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Subject: K-Town Triathlon - Short Course
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