I felt the swim went well but was really disappointed when I saw the time. I don't work my swim much but still. In retrospect after comparing it to others it wasn't too bad. Maybe the course was long.

I came out of the water about 30 seconds before the guy who is 2nd in points. This is the 3rd race this happens so I guess I had a normal swim. But he normally passes me on the bike so I wanted more than 30 seconds. Oh well.

Push more. I came out of the water way too fresh
I also swim too wide. I am doing more meters than I need to but I hate traffic. In this case I got weeds instead of traffic so not a good plan.

Very long transition. Garmin measured 550m

Not much.

It's a flat course but lots of narrow 90 and 180 deg turns so it's hard to get a lot of speed. Lots of accelerations.

I rode the first km then did the 180 and coming back I saw I still had the full 30 second lead on the guy I was watching. So the question was what would that lead be after a full lap. Normally he catches me

I felt really good and my target wattage seemed pretty easy.

People were actually really good at moving over when saying "on your left". Only 2 'close calls'.

After the first loop I expected the guy I was wacthing to be close to me. But I saw I was actually pulling ahead of the guy. This pushed me and I was riding smart. The only pain the %^& is one aerobar extension was loose and kept falling everytime I would hit a bump

My HR was were it should be, so I just kept on my target power.

I was slowly pulling away from the guy I was watching so with one lap to go I backed off very slightly, increased my cadence and got ready for the run.



Not much. Well paced

Was a bit wobbly getting the running shoes on

It was getting warm and I had not drank and was feeling the thirst. I normally drink very little in an Oly but had to 3 times

I was trying to keep a very consistent pace which I did. Slowest and fastest 1km were with 4 seconds of each other. HR just gradually crept up.

After first turnaround I saw my reference racer and I had a solid minute. I typically run 2 or 3 minutes faster so I knew I had him beat. So I focused on guys ahead of me. One guy has beat me 3 years now (since I started). I had a feeling I was catching him and sure enough every loop the gap was closing. So I focused on him and passed.


probably try and hold a slighly more agressive pace

I did this race 3 years ago when I started tri and ended up in an ambulance. This always limited me when racing. I am always afraid to 'run out' completely, so I race conservative. But I am learning to push myself more.

I was 12 minutes faster this year. I improved mostly on the bike. swim was 1 min slower, run 2 min faster, bike 12 min faster. Similar conditions but much longer transitions this year (1min slower)


I ended up 2nd, first in Province so I clinched the Quebec cup for my AG. Happy with that.

I applied for a spot for World's but the rules are very ambiguous and contradictory. By provincial rules I get a spot. By Federal rules I may not. We will see.