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Strathmore Women's Triathlon - TriathlonSprint


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Strathmore, Alberta
Canada
Leaping Dog Racing
24C / 75F
Sunny
Total Time = 00m
Overall Rank = 242/280
Age Group = 40-44
Age Group Rank = 33/37
Pre-race routine:

Got up 5:30, breakfast of alpen, walnuts and grapes. Got bike tires pumped up, and onto rack. Left about 6:35. Got to Strathmore, setup transition (Christmas towel on seat worked really well!). Wait for race meeting, wait after race meeting. Waiting a lot, cause my heat didn't go in the water until about 10:40ish. Had an apple and last water about 9:30. Did get my coffee in that morning, thank goodness!
Event warmup:

Some jumping, arm circles, hip rotations and swings, stretching hamstrings and IT and calves. But too much waiting made me stiff, I think.
Swim
  • 13m 13s
  • 500 meters
  • 02m 38s / 100 meters
Comments:

Not warming up in the pool makes a big difference, plus I hadn't swum for 2 weeks. I think I lost about .5 min in the pool.
What would you do differently?:

I will train to jump in cold and do a 500 m, instead of after a good warmup.
Transition 1
  • 00m
Comments:

hard to get tank top over head. socks and shoes went slowly. i think i took 3-4 minutes total in T1, but hard to tell as bike time includes both Ts.
What would you do differently?:

get a tri-suit so i don't have to fuss with tank top etc. try to cycle without socks, see if that is ok.
Bike
  • 57m 23s
  • 20 kms
  • 20.91 km/hr
Comments:

New bike was fab. great downhills on the way out, and flats. Kept the cadence up at 90 as much as possible. LH went to sleep by about km 11, though. If this had not happened, I think i could have pushed harder on the last 5 km. Had a chewy snack on the bike, this was hard.
What would you do differently?:

Get handlebars fixed so my hand doesn't fall asleep. Do some more hill work, so i can keep pace on the hills. Need to try gels for food. Need to pack 2 water bottles, plastic ones.
Transition 2
  • 00m
Comments:

Speed laces made it easy. Managed to stay standing. Racking road bike much easier.
What would you do differently?:

Nothing, I think this T was great.
Run
  • 45m 29s
  • 5 kms
  • 09m 06s  min/km
Comments:

First km was hard off the bike. I did not drink enough on the bike, so rather dehydrated. First 2 km, did more run than walk. KM 3 was about 50/50 and last 2 km was mostly walking.
What would you do differently?:

Need to do more run training at the distance. Drink more on the bike. Use water station in both directions.
Post race
Warm down:

Small stretching, packing up, taking it easy.

What limited your ability to perform faster:

Not enough water. Need to hydrate the day before more, and also on the day of (during bike). Train more for run at the distance, and work on speed. Train more hills on the bike, to keep up cadence.

Event comments:

The volunteers were great, participants so supportive, venue was nice, and the event very well organized.




Last updated: 2010-06-08 12:00 AM
Swimming
00:13:13 | 500 meters | 02m 38s / 100meters
Age Group: 17/37
Overall: 123/280
Performance: Good
Suit:
Course: In pool
Start type: Inside Pool Plus: Waves
Water temp: 85F / 29C Current:
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding:
T1
Time: 00:00
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
00:57:23 | 20 kms | 20.91 km/hr
Age Group: 30/37
Overall: 218/280
Performance: Good
This time includes both transitions. I think my actual time was likely about 52 min, which would give me an average speed of 22.9 km/h.
Wind: Cross-winds
Course: Out and back. downhill on the way out, made good use of it - got upwards of 30 km/h in many sections. Uphill on way back, last section of hill i could only maintain about 14 km/h
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:45:29 | 05 kms | 09m 06s  min/km
Age Group: 36/37
Overall: 264/280
Performance: Below average
Course: Flat through neighbourhoods. Sun was very hot.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
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: Good
Race evaluation [1-5] 5

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2010-08-16 7:56 AM

New user
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Calgary
Subject: Strathmore Women's Triathlon


2010-08-16 10:05 AM
in reply to: #3045374

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Extreme Veteran
442
10010010010025
Subject: RE: Strathmore Women's Triathlon

Great job!  I have tri bars (added to road bike) and a water bottle that fits between the bars.  This really helps with hydration during the bike, as I can just sip whenever I want. 

It was very hot for the run (first time this summer, really!!).  I felt that first km too.

Were you in heat M?  I jumped in with the M's although I was supposed to go with the N's.  I just wanted to get started!

 

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