June 23 Guelph Lake Oly

So, a report on my first Olympic length triathlon.  2 years ago I did an Olympic length but it was changed to a du because of water conditions.

I started out early on Sunday morning because I couldn't sleep anyway and my family wasn't coming with me because my son had come down with a fever.  I'm not sure it's very much fun for them anyway but I like having someone cheering me on.  

It was a grey and comfortable morning and for once I was at the race site early and racked my bike and went for a wander, taking race morning in.  This included 4 trips to the port-a-potties!

Swim: 

Longest swim in a race to date and I was a little apprehensive.  But I really enjoyed most of it.  The start was a self seeded start where the racer chooses a cap that corresponds to the time in which he/she will finish the race.  I was a bit conservative and seeded myself finish between 27 and 29 minutes.  I remember glancing at my watch as I came out of the water and saw 25:something then the run uphill to transition added up to 27:09.  I far prefer this start to the age wave because you never get caught behind a wall of slower swimmers from previous waves.  I had a huge grin on my face as the race was started because of the image of all the swimmers crashing through the water to get a good start.  It was like a washing machine.  Everybody sliding all over each others wet suit.  I was able to find someone to draft off pretty easily and kept a draft for much of the first loop.  The second loop was a different story.  I decided to do some unilateral breathing on my weaker side and overcompensated  with my right arm and ended up swimming toward the opposite shore. 10 strokes later I was in the middle of nowhere and way off course.  I spent the rest of the loop trying to find my way back on line.  I was laughing out loud into the water.  My swim fitness was pretty good.  I didn't really have any shoulder fatigue.  Quite pleased with how it went.

1500m 27:09  4th in age group  68th overall.

T1:  very pleased with the first transition.  I had put some Body Glide on my ankles and feet so the wetsuit came off without a hitch. 1:29

Bike:

While I was pretty happy with my result, I watched too many of my age group pass me on the bike.  I have much to work on though I'm not sure how to go about it.  It was a fairly challenging course for me but I'm sure the 1/2 iron will be harder.  Rollers and lots of them.  The sun was still behind the clouds so we were quite comfortable.  Very early on I lost my gel flask I keep in my tri top pocket.  I took a swig about 5k in and it squeezed out of its pocket onto the side of the road.  I made a split second decision to leave it and race on.  I felt I had enough with my pre race meal and snack and the gatorade I had.  And there would be gatorade on the run if I needed it.  There was one very bad stretch of road that lasted for several kilometres.  Other than that and the frustration with seeing so many 45-49 year old men (and others!) pass me by,  I had alot of fun on the bike and was happy with my average speed considering the hills and wind.

1:19:54  20th AG 132nd overall  average speed:  32.7.

T2: 1:12.

Run:  

By the time the run started the sun had burned through and it was getting quite warm.  I wasn't sure I would have much in my tank for 10k and the way the run started I was becoming more and more sure I wouldn't. At about 2k my left shin was cramping or tightening or whatever but It was hurting.  Lengthening my stride a bit and landing on the ball of my foot seemed to help and I actually started passing people who had passed me.  (I;m pretty sure I need running technique lessons) and by 4k the pain had gone and I could pick up the pace.  As in Milton each kilometer I was able to increase the pace a bit.  I felt strong on the hills.  I kept pushing myself and my legs responded.  

8th AG  101 overall 46:30 for an average speed of 4:39/k 

All in all a good race for me and very close to my goal.  It does make me think my 1/2 iron distance goals are a little optimistic.  If it's hilly I can't see me keeping that pace for 90k.  I still have several weeks to gain some bike fitness so we'll see.

June 3

During the week leading up to the first race of the season, I was watching the weather reports like crazy. Early on it called for sun and warmth, then thundershowers, then sun and cool, then rain. I wasn't worried about the bike and run in the rain - it was the temperature of the water I was worried about. I think my bald head makes me susceptible, or maybe I'm just a wimp. A fairly sleepless night saturday night worrying about the lake temp. A car ride getting more and more butterflies worrying about the lake temp. There is a picture of me (!) in the pre race photos (last picture) and I think I'm worrying about the lake temp. After finding my spot and doing the usual preparations and a final pee, I suited up and went to join the others warming up. The shock of getting into the cold water took my breath away. But after a few strokes, the temp seemed to rise and all the worry went away. It really wasn't that bad.
The swim started out well. I've never been able to figure out how to pick a draft, but just before we started I saw a guy behind me and asked if I could make room for him, he said he was going for a diving start from the rocks and I thought he would be a good candidate. He was. I was able to stay with him for about 200 meters around the first turn (my best turn yet) and then the first of the yellow caps broke us up. That was the beginning. My goggles were foggy so I couldn't see the buoys very well. I started going wide to avoid the slower swimmers and then I was so wide I was adding extra distance. Coming back in line was not easy and there seemed to be a wall of yellow caps. I kept running into breast strokers. People usually talk about the washing machine at the start of a race but 500 meters in I couldn't find a way through the slower swimmers. So, while I was hoping for 11:00, I ended up with 
12:33, 1:41/100m.
The transition was not brilliant but no major mishaps. I remembered to take my cap and googles off after I got my arms out of the wetsuit.
1:59
I was pretty happy with my bike leg. I was having lots of fun. Having done a few loops of the course a couple of weeks before, I knew what was coming. The famous 6th line hill didn't make me nervous and I dealt with it fairly well. When I was going up it was pretty bunged up with cyclists so finding a line was a little tricky. I had forgotten my HR monitor at home (all my lists and double checking and I forgot my HRM!) so I'm not sure what the effort cost me but I wasn't shattered at all. I geared up and kept moving. I like rollers. I seem to be able to gain places on the downhill portion and not lose too many places on the uphill. Then I got to the 6th line downhill and had a very scary moment. I hit 71 kph and got caught by a crosswind that darn near took my bike with it. The front wheel started to shake trying to keep the line, I broke lightly and regained control. But it left me a little rattled.
54:45 32.9 kph
Transition
1:15
I was in very good spirits on the run. It took me a kilometer or so to find my legs but I didn't push it and waited patiently for them to come around. I'm not sure of my splits per k but I'm pretty sure each was faster than the last one. The downhills on the way home helped but I felt quite strong. I'm not really happy with the shoes I recently bought. I have been running with Saucony and have loved them but they changed their design and the don't fit as well so I got Nike and I don't really like them. Anyway, my orthodics that I wear don't fit in the shoe properly and they slap when I'm running. A little embarrassing and people could hear me coming from miles away.
34:50 4:39 per k pace.

All in all I was very happy with my result 15/58 in AG, 116 overall with a time of 
1:45:20.

My goal was 1:45. I beat my last time by nearly 7 minutes.

I was very happy to have met Syd and to be able to thank him for the training plan. It seems to be paying off!