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Triathlon by the Sea - Olympic Course - Triathlon


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Cabot Park, Prince Edward Island
Canada
Ready2Race
21C / 70F
Sunny
Total Time = 2h 21m 57s
Overall Rank = 4/19
Age Group = M30-39
Age Group Rank = 2/5
Pre-race routine:

Woke up around 5 AM and had coffee, oatmeal etc. Left home at 7:00 for the 50 min drive to the race site. This is a new venue for the race so I knew nothing about the route except for the maps that were posted online.
Event warmup:

10 min run with some short 30" pickups and then a 10' ride on the bike. For both of these I felt really, really good and thought I had a good race coming up. Very different than the sprint a few weeks ago. Would have liked a few more mins on the bike but was running out of time.
Swim
  • 18m 40s
  • 1500 meters
  • 01m 14s / 100 meters
Comments:

The swim was an on beach start and two clockwise loops of a triangular course. It was windy and there was some chop and waves but nothing crazy. As soon as we started I went a bit hard but not too bad as I was immediately clear of the others. After a couple of minutes we got out into the area where the waves were rolling quite a bit more. I was able to maintain a steady rhythm with only the odd wave catching my arm but I would imagine it was tough on some of the weaker swimmers. I kept a good steady effort without pushing too hard.

Just before the 2nd buoy we had to go over a sandbar - did a few dolphin dives and back to swimming around the buoy. Had to run around the 3rd buoy to finish the loop and I took a look behind me - I had a fairly good gap to the next swimmer but didn't know if it was a sprint or olympic racer. Ran about 50m down the beach before getting back in the water. Second loop was the same as the first - a few dolphin dives over the sandbar. As I ran up the beach after finishing I took another look and couldn't see anyone between me and the 2nd turn buoy so I knew I had at least a couple of mins lead.

Edited to add that the course was clearly a bit short. Best I can do in a pool has been 20:00 flat so 18:40 in wavy water plus a short run up the beach to the timing mat means short. I'm going to guess 1300-1400 meters is more likely.
What would you do differently?:

Nothing
Transition 1
  • 04m 11s
Comments:

Loooong run from the beach to transition - probably 400-500 meters over grass. Tried to go quickly but also wanted to keep my HR in check. By the time I got to transition most of the bikes were gone as most were doing the sprint so I had lots of room.

There was about a 50m section from T1 to the mount line that was old broken pavement and gravel that was really hard on the feet so I decided to put my shoes on in transition rather than my usual flying mount and dismount.
What would you do differently?:

Probably could have run a bit quicker but not bad. 5/19 overall
Bike
  • 1h 12m 11s
  • 42.6 kms
  • 35.40 km/hr
Comments:

Holy windy! That is the most I've ever been blown around on my bike during a race.

Got out of the park and settled into my target power of 240-250 right away. A few 90 degree turns and then I was out onto the main loop of the course. The first part of it was downwind and I was almost out of gears on the flats. Then, about 10 mins into the ride the nose of my saddle suddenly dropped down about 30 degrees! (Pic attached). I was shocked and wasn't sure what to do - I tried reaching down and hauling it back up but it wouldn't move much. I knew I didn't have the right tools to fix it so I just kept riding and hoped it would be ok. Over the next hour it slowly dropped down a bit more and I was constantly sliding myself back. My shoulders were taking all of my weight so they got really sore and tight.

For the first loop there were lots of other riders around and lots of people suffering into the wind on the uphills on their road bikes with no aerobars. I was riding in the small ring pushing 270 in some places - unpleasant. The last section of the loop was a strong gusty crosswind from the left. This is where I really got blown around. I was glad there was little car traffic so I could just ride in the middle of the road for the most part. 235w for loop 1

As soon as I started the second loop I was on my own. A few times after making a turn I looked behind me but never saw anyone until close to the end of the 3rd loop. I was surprised as I knew there were a couple of really strong riders in the race and I expected them to catch me. 238w for loop 2 and 225w for loop 3. The saddle was really starting to affect me for that one and a few times I coasted while trying to adjust it. My right hamstring and calf were threatening to cramp on me from the weird angles too. I was a bit worried what that would feel like out on the run.
What would you do differently?:

Appease the saddle gods before the race? I was happy with the power output and felt strong.
Transition 2
  • 01m 48s
Comments:

I have no idea why this took so long since it was short but everyone's times were long so I guess we are all just slow. :)

Got to my spot on the rack only to find no room for my bike and I couldn't see my shoes - thought maybe I was in the wrong row but nope it was just chaos. Threw my bike into an open spot and dug through the piles of stuff to get my shoes, visor and glasses. Felt like I was in and out pretty quick. 6/19 overall.
Run
  • 45m 10s
  • 10 kms
  • 04m 35s  min/km
Comments:

Target pace starting out was 4:35/km.

About 3/4 through the first KM a guy ran past me like a freight train and asked if anyone was ahead of me - nope, you are it man. He ended up running 37 mins - sheesh.

First KM split was 4:32 and felt good. Second KM was a bit uphill and 4:36. Still felt really good but told myself to be patient - maintain that effort and pace until the 5k turnaround and then see what happens. 4:32, 4:27, 4:38 to the 5k. I was passed again around the 4.5k mark to put me in 3rd place. At the 5k I decided to try to push the pace just a bit - next two splits were 4:35s - at least I was holding the pace, even though the effort went up. At around the 5.5k mark the 4th place runner went by me going the other direction. Some quick math told me it was going to be close as I knew he was a super strong runner (2:3x marathon guy). Basically I had 4.5 km to go with a 4 min lead and a guy likely running 45-60s/km faster than me.... At this point I thought I had a decent chance if I could pick it up a bit. Kept running hard but my next split was 4:48 which surprised me because I didn't feel like I had slowed down. At this point there was a short out and back on a dirt road, about 1 min each way and as I was leaving the dirt road Scott was entering it - now I was pretty sure he would catch me but I wanted to make him work for it. Next split was 4:30 and I was hurting but I didn't dare look back to see where he was. With 500 meters to go I could hear feet behind me and around 400 to go he passed me - ugh. Ended up 20 seconds back for 4th place. At least I made him run a 37 min 10k to catch me. :)

Final time of 45:10 is a 10k PR for me, open race or tri. I have to thank my coach, Shane MacLeod (gsmacleod on BT) of ScotiaMultisport for that! He has totally changed my ability to run this year. So happy with that!
What would you do differently?:

I dunno, it went pretty well. :) Maybe turn that 4:48 split into a 4:28 in the 8th km.
Post race
Warm down:

Sat in a chair

What limited your ability to perform faster:

a 45 degree tilt on my saddle


Profile Album


Last updated: 2013-08-12 12:00 AM
Swimming
00:18:40 | 1500 meters | 01m 14s / 100meters
Age Group: 1/5
Overall: 1/19
Performance: Good
Suit:
Course: Two loops of a triangle
Start type: Run Plus:
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 04:11
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Average
Biking
01:12:11 | 42.6 kms | 35.40 km/hr
Age Group: 2/5
Overall: 3/19
Performance: Good
Wind: Strong with gusts
Course: 4k out then 3 loops followed by the last 4k back in.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:48
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:45:10 | 10 kms | 04m 35s  min/km
Age Group: 2/5
Overall: 7/19
Performance: Good
Course: Out and back twice.
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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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2013-08-12 6:40 PM

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Elite
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PEI, Canada
Subject: Triathlon by the Sea - Olympic Course


2013-08-12 7:11 PM
in reply to: #4827443

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Payson, AZ
Subject: RE: Triathlon by the Sea - Olympic Course
I didn't realize how close you were to getting 3rd.  Doh.  Sweet race, sounds well executed...minus the seat thing
2013-08-12 9:21 PM
in reply to: bzgl40

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Subject: RE: Triathlon by the Sea - Olympic Course
Nice, 10K pr to boot!
2013-08-13 7:07 AM
in reply to: #4827443

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Master
4779
20002000500100100252525
Paradise aka Englewood
Subject: RE: Triathlon by the Sea - Olympic Course
Nice job under some challenging circumstances. And a PR to boot, you should be pretty stoked about the running coming along so well. Congratulations.
2013-08-13 7:25 AM
in reply to: cdban66

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Regular
5477
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LHOTP
Subject: RE: Triathlon by the Sea - Olympic Course
Daaaaaaaaang, you can swim! So freakin awesome. That T1 sounds brutal and like it would not be conducive to a PR, but look at you go! And the seat thing? Totally crazy. That's a big challenge to have to deal with the whole ride. Makes my neck and shoulders hurt just thinking about it. Sounds like some solid run improvement too. Win. Win. Win. Very nice!
2013-08-13 7:33 AM
in reply to: switch

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Elite
6882
50001000500100100100252525
PEI, Canada
Subject: RE: Triathlon by the Sea - Olympic Course

Originally posted by switch Daaaaaaaaang, you can swim! So freakin awesome. That T1 sounds brutal and like it would not be conducive to a PR, but look at you go! And the seat thing? Totally crazy. That's a big challenge to have to deal with the whole ride. Makes my neck and shoulders hurt just thinking about it. Sounds like some solid run improvement too. Win. Win. Win. Very nice!

Oops, I meant to include in the report that it was clearly a short swim.  I can get myself through the water at a decent clip but not an 18:40 1500m.    

It was probably 1300-1400 meters - I have added that.



2013-08-13 8:47 AM
in reply to: #4827443

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Pro
4421
20002000100100100100
NJ
Subject: RE: Triathlon by the Sea - Olympic Course
Arend, great job and congrats on the run PR. That's really impressive, especially with the funky seat during the bike. Your hard work and consistency are showing. Nice shout out for Shane. Looks like his athletes are having a good year.
2013-08-13 9:31 AM
in reply to: #4827443

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Expert
1121
1000100
Columbus, OH
Subject: RE: Triathlon by the Sea - Olympic Course
Great job all around Arend!  I've been thinking about the seat for a few days and I think it actually made you ride faster, since it has you going downhill the entire ride.  Tongue out
2013-08-13 12:36 PM
in reply to: #4827443

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Veteran
1129
100010025
Houston, Texas
Subject: RE: Triathlon by the Sea - Olympic Course
I cannot believe you had to ride your bike like that!!!  I notice discomfort and sliding forward and the pressure in my shoulders at only a few degrees....you are an absolute beast to be able to deal with that and pull off a 10k PR after!!  Your running has come a long way....can't wait to see what you do with this new running speed of yours!
2013-08-13 4:32 PM
in reply to: #4827443

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Subject: RE: Triathlon by the Sea - Olympic Course

Nice race Arend.

I've had that happen to me on my P2...basically the same seat post.  I really have to tighten down that bolt to prevent it from happening.  But if it ever happens and you don't have the tools, you can get off and force it back up.  Just know that it will probably inch it's way back down eventually.

2013-08-15 8:03 AM
in reply to: #4827443

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Champion
9072
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Montague Gold Mines, Nova Scotia
Subject: RE: Triathlon by the Sea - Olympic Course
Fantastic race; great work! Looking forward to seeing how the stage race goes this weekend!

Shane


2013-08-15 8:36 AM
in reply to: gsmacleod

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Master
3406
20001000100100100100
Overland Park, KS
Subject: RE: Triathlon by the Sea - Olympic Course
Smokin' race Arend. Great swim even IF it was short. Congrats on the 10K PR.
2013-08-16 1:21 PM
in reply to: reecealan

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Veteran
2140
200010025
Austin, Texas
Subject: RE: Triathlon by the Sea - Olympic Course

As has been said - great job on the run PR!  And in a tri... after a wonky seat for a hard ride...  Impressive.

As we're close enough geographically that we could meet up in one of the larger races, might I suggest focusing more on your swim this winter than your run?  Tongue out

Really nice race - can't wait to read the stage RR.

Matt

2013-08-19 5:16 AM
in reply to: mcmanusclan5

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Melon Presser
51304
50005000500050005000500050005000500050001000100100100
Gold member
Subject: RE: Triathlon by the Sea - Olympic Course

UNEFFINGBELIEVABLE

Actually, from you, coached by Shane, totally believable, but still freakin' AMAZING.

Also, since you didn't mention it, I'm assuming you finally did learn to get a wetsuit off

Sympathies on the saddle. Raced IMNZ (I think Japan's RR is going to get written before NZ's!) on a brand new one RRRouch.

10K PR in an Oly Tri? FACH MIE ...

Axenhots! Axenhots! Axenhots!

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