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Triathlon St. Lambert - TriathlonSprint


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St. Lambert, Quebec
Canada
HotF / 0C
Total Time = 1h 37m 48s
Overall Rank = 318/337
Age Group = 30-34
Age Group Rank = 17/18
Pre-race routine:

Got everything together
Missed relaxation and meditation 5 min I would like to have before starting. I was too nervous to relax!
Event warmup:

Swim a bit before. 5 minutes.
Swim
  • 16m 54s
  • 750 meters
  • 02m 15s / 100 meters
Comments:

En Piscine. I thougt I could have done better. I went too fast at start and did not find a good rythm. I was not concentrating. I felt like doing 90% all the time without being that efficient. Yet my time is a bit better than what I usuallay do. And all in all, I was 287/341, whicn is not bad.
What would you do differently?:

I have to discuss this with my coach. I think I have to have a better feeling of how to manage 750 meters. Swimming with contestant of about my caliber was kind of a challenge too. In this specific case, just keeping up with the one before me would have been good enough. I think I would have save a 10 second!
Transition 1
  • 02m
Comments:

I don't really know the time since it was not timed! So this is an approximation.
What would you do differently?:

I think that I will try doing it without the velo short next time. Specially for a sprint.
Bike
  • 45m 29s
  • 20 kms
  • 26.38 km/hr
Comments:

26 km/h is about what I expected to achieve this year. I did not know I did achieve this yet... and I was not pushing it too much. I miss the opportunity to push further. The third lap was good but I start relaxing on laps 4 and 5 instead of keeping the pace or even pushing harder. Lack of concentration again.
What would you do differently?:

Fix my odometer. I think knowing my speed would have helped a lot. Increase the pace steadily instead of slowing down at the end.

I would love to have a better bike. Seems that would help me improve my time a lot, like 10 min! Well, loosing 15 pound would help very much too.
Transition 2
  • 00m
Comments:

Much better than first time. I was not worry to be last and the feeling was good. I was part of the crowd. So concentration was there.
What would you do differently?:

Even if I was trying to be fast, I should have lace my shoes properly.
Run
  • 32m 26s
  • 5 kms
  • 06m 29s  min/km
Comments:

It was terrific! I loved my run. I was concentrating and keeping my pace for the first half of the run. I did stop at one point to understand direction (a good 10 sec lost there) and I had to lace one of my shoe (another 5 seconds). Yet, I kept the pace. For the second half, I went significantly faster (increasing my HB to 165) and for the last 500m I could push it (up to HB 172) passing two people.
What would you do differently?:

I guess I would like to push it a bit more to see how fast I can handle this... but overall, I will keep the same strategy may be in third this time. First third confortable enough to bring my running muscles to life, second third increase pace to 165HB at least and last third, go up to 170HB. A real good sprint at the end would be great too.
Post race
Warm down:

I did'nt do any and I feel sore in the shoulder. I have to watch for these shoulder.

What limited your ability to perform faster:

Knowledge of how far I can push my body. I am a slow learner, I need to experiment a lot before I really improve. From last race, I learn I could improve run and I did. From this race, I think I have learned some things about cycling.
I was tired too. A big week. 5 hours sleep the night before. I have to learn to relax and remind myself that this is fun.

Event comments:

The man on the mic was not great but beside that everything was A+.




Last updated: 2006-07-04 12:00 AM
Swimming
00:16:54 | 750 meters | 02m 15s / 100meters
Age Group: 16/18
Overall: 287/337
Performance: Average
I just have the overall HR data of the tri so let me put it here: AV HR: 161 MAX HR: 177
Suit: No
Course:
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding:
T1
Time: 02:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:45:29 | 20 kms | 26.38 km/hr
Age Group: 18/18
Overall: 325/337
Performance:
Wind: None
Course: 98% flat. Only a slight hill (snif, I like when it is hilly!)
Road: Smooth Dry Cadence: ~86
Turns: Average Cornering: Average
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
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
00:32:26 | 05 kms | 06m 29s  min/km
Age Group: 16/18
Overall: 299/337
Performance: Good
Course: Flat (good, I hate hills while running, well for now!)
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4

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2006-07-16 5:13 PM


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Subject: Triathlon St. Lambert
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