Muskoka - TriathlonLong Course


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Huntsville, Ontario
Canada
64F / 18C
Sunny
 		Total Time = 3h 34m
Overall Rank = /
Age Group = M45-49
Age Group Rank = 21/79
Pre-race routine:

Rode bike to watch the Sprint race.
Great healthly Big lunch.
Dinner Italian Spegetti and Meat Balls
1 Glass of wine.
Drank 3 Liters of water on Sat

Event warmup:

Walk 1k to the start line in wet suite.
Entered water 8 minutes before start time.
Swim
  • 33m
  • 2000 meters
  • 01m 39s / 100 meters
Comments:

Very solid swim.
Swam very strong
Great start drafted first 500meters perfectly.
Positioned me very well for the rest of the swim.

What would you do differently?:

Drafted longer
Transition 1
  • 01m 38s
Comments:

Good stop could have been a bit faster.
What would you do differently?:

Put running socks on before the bike instead of before the run.
Bike
  • 42m
  • 55 kms
  • 32.35 km/hr
Comments:

Raced hard and took chances on the down hills.
found legs at 40 K then road fast.
What would you do differently?:

Change seat before race.
Used a "Spongy Seat" for the race.
Transition 2
  • 01m 38s
Comments:

Couldn't find hard and sock took a long time to get on.
What would you do differently?:

pushed myself to go faster in T2
Run
  • 1h 14m
  • 15 kms
  • 04m 56s  min/km
Comments:

Started very slow wit small steps.
Ran in a controlled fasion staying within myself.
Waited for my legs to come back at the 8K mark.
Ran a solid sub 5 min per K for he last 7 K.
What would you do differently?:

Don't panic if legs take longer to come alive that anticipated,
Post race
Warm down:

Stood in the river to cool legs down.


What limited your ability to perform faster:

Bike performance

Event comments:

Great Race beautiful swim.
Hard Run




Last updated: 2009-03-22 12:00 AM
Swimming
00:33:00 | 2000 meters | 01m 39s / 100meters
Age Group: 8/79
Overall: 93/
Performance: Good
Suit: Full Wet Suit
Course: Lolly pop shape. Swam against current back down the stick of the lolly pop.
Start type: Deep Water Plus:
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 01:38
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:42:00 | 55 kms | 32.35 km/hr
Age Group: 19/79
Overall: 92/
Performance: Below average
Wind: Some
Course: Big hills at start. Basically 4 big climbs on the way out and Faster on the way back . Some very rough roads Very fast desent very sketchy raod surface.
Road: Potholes Dry Cadence: 90
Turns: Good Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 01:38
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
01:14:00 | 15 kms | 04m 56s  min/km
Age Group: 25/79
Overall: 190/
Performance: Average
Course: Exposed out and back.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5