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Welland Triathlon - Sprint Distance - Triathlon


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Welland, Ontario
Canada
Multisport Canada
26C / 79F
Sunny
Total Time = 2h 08m 15s
Overall Rank = 64/128
Age Group = Women 50-54
Age Group Rank = 9/17
Pre-race routine:

Hubby drove. McD muffin and coffee enroute as usual. Got there plenty of time for race day registration as I didn't pre-register. This was just a loooong training day as I'm still working out some health issues and so am sorely lacking power on the bike and endurance on the run.
Event warmup:

A few minutes of swimming. Warm enough for my sleevless
Swim
  • 16m 44s
  • 750 meters
  • 02m 14s / 100 meters
Comments:

According to my Timex, 16:19 (~2:10). TT start is incredibly civilized. Many people passed me just in the first 100m, but I soon settled into a rhythm. This is probably the fastest I've swum in a race.
There is a long 425m run back to T1 after the swim. In prior yrs and again in this yr, I prepared a pair of shoes so I don't have to run barefoot. As I exited the swim, and turned to go to where my shoes were, the marshal said "wrong way". I told them I had to get my shoes. After putting on my shoes, I thought I'd continue to run towards T1, but marshal said I had to backtrack and go back to cross the mat. I must have lost >half a min (in the swim split) judging from the chiptime.
What would you do differently?:

Forget the shoes and run barefoot. They paved the path to T1 this year so I really didn't need the shoes.
Transition 1
  • 03m 35s
Comments:

Run up = 2:03, T1 = 1:32.
There is a constant theme with this race - 1 step fwd, 1 step back. Swim was great, but screwed up on the run to T1. At T1, for a change, I was able to get the wetsuit off effortlessly. Probably fastest ever. Then when I tried to mount the bike - disaster. Didn't really know what happened, suffice to say that this is the 2nd consecutive race I ended up getting off the bike, had to unclip my shoes off the bike and remount. Lost massive amts of time!!!!!!!! At least a couple of min (in the bike split). Never had a problem during practices and bricks.
What would you do differently?:

Figure out the mounting, try it a few times as warmup.
Bike
  • 1h 02m 20s
  • 30 kms
  • 29.02 km/hr
Comments:

According to my Garmin. 27.1kph going out, 32kph coming back, avg 29.28kph. I lost a lot of time mounting the bike. Quite windy, sometimes the gusts were strong, esp going out. Tried to stay in aero but felt exhausted. I went too hard going out (avg HR 148) and had to back off coming back (avg HR 145). For a race, this is the slowest I've gone in a while. For a long training day, this is a good session. My power and endurance are just not there this year. 3yrs ago, my time was 57:xx on old Kestrel, and that was also a training session. My normal avg racing HR s/b ~150 on the bike when I'm race fit. Today, ~146.
Transition 2
  • 01m 25s
Comments:

Uneventful. Took Garmin of bike, switch to run. Smooth transition, no issues.
Run
  • 44m 12s
  • 7.5 kms
  • 05m 58s  min/km
Comments:

Good training session, but pretty slow compared to 2010 when it was the longest workout for the year then and I ran 41:xx. Had a side stitch throughout. Avg HR 148, s/b ~154 when I'm race fit.
Post race
What limited your ability to perform faster:

Health issues resulting in lack of power on bike and endurance on run. Haven't figured out transition issues.

Event comments:

Another excellent Multisport race by John Salt's group. I wish my fitness is better, but this is a good race to test my Flo wheel, as it's quite windy. ~5' slower than 3yrs ago, which was also a training day. Bike then was 57', run was 41'

Lunch afterwards at Vineland Estates Winery, 1/2 hr from Welland - Mmmm delicious!!! :)

Got nice bottle of wine and out of this world yummy natural dark chocolate almond bark.



Profile Album


Last updated: 2013-06-05 12:00 AM
Swimming
00:16:44 | 750 meters | 02m 14s / 100meters
Age Group: 9/17
Overall: 0/128
Performance: Good
Suit: Orca Sleeveless
Course: Time trial start. Rectangular course in Welland waterway.
Start type: Deep Water Plus: Time Trial
Water temp: 18C / 64F Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:35
Performance: Bad
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
Biking
01:02:20 | 30 kms | 29.02 km/hr
Age Group: 10/17
Overall: 0/128
Performance: Below average
Avg HR 147, 29.28kph per Garmin. Lap 1 - 33m 42s - 15.24 kms - 27.13 kph - avg HR 148 Lap 2 - 27m 06s - 14.43 kms - 31.95 kph - avg HR 145
Wind: Some with gusts
Course: Out and back. Flat and fast.
Road: Smooth Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Average Hills:
Race pace: Drinks: Just right
T2
Time: 01:25
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:44:12 | 07.5 kms | 05m 58s  min/km
Age Group: 9/17
Overall: 0/128
Performance: Average
avg hr:148 | max hr:154
Course:
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? No
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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2013-06-28 10:31 AM

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Subject: Welland Triathlon - Sprint Distance
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