Edmonton ITU 2012

Yesterday I completed my first Olympic Distance triathlon at the Edmonton ITU race. We were also blessed/cursed with the craziest heat I’ve experienced in the 2 years I’ve lived in Edmonton. Overall I was pretty happy with how I did. When I made predictions back in April I was actually pretty accurate in terms of guessing overall time. I was hoping to do 2:27:00 in total and ended up at 2:29:04. I think if the heat would have been a bit more reasonable at something less than 33 degrees with the Humidex, I could have beaten my goal time. That being said, I struggled a bit more than I should have on the run.

PL Bib Name Swim Rnk T1 Rnk Bike Rnk T2 Rnk Run Rnk Time Diff
7 215 Derek Dowling 0:31:41.8 (11) 0:02:21.8 (9) 1:06:44.4 (8) 0:01:19.9 (11) 0:46:56.5 (7) 2:29:04.6 +29:44.5

Swim 1.5km

Goal: 2:13/100m x 1500m = 33:15

Actual:   2:07/100m x 1500m = 31:41

As you can see from predicted time versus what I actually swam, I’ve put in a lot of speed work since April and have managed to drop my CSS(Critical Swim Speed) down from 2:13 to 2:07. Another important factor to consider is that this was my first open water swim and I did a fair amount of zig-zagging. So I suspect that my CSS is actually a lot closer to 2:00/100m.

Considering I couldn’t swim more than half a length in August of last year, I am super stoked on how far I have come. The next big step is to keep making good progress without injuring myself before Apple Triathlon in Kelowna, where hopefully, with a wetsuit, I’ll be able to crack 2:00/100m CSS.

The swim went well. With only about 40ish people in my heat, the start wasn’t nearly as crowded as some of the horror stories I’ve heard. Maybe if I was quick enough to stay in the pack, then things would have been a bit more interesting. I seeded myself at the back of the pack knowing I wouldn’t be able to keep up so rather than being swam over I could maybe do a bit of drafting and have a good first racing experience. After the gun went off, I sprinted hard and managed to stick with the pack for about 200m’s until they started to pull away and I geared down to what I figured race pace should feel like for 1500m. My sighting was actually pretty good. I didn’t end up to far off course at any point throughout the two laps however there were a couple of times where I did some small zig-zags. I tried bi-lateral breathing a couple of times but really didn’t start to feel comfortable doing it until about 1100m into the race. In the future I really need to work on this as it helps regulate my breathing and stops myself from putting to much strain on either of my arms and feels a lot more rhythmical and smooth than single side breathing. Another thing that I really noticed near the end of the race was that because I was trying to sight often, my head position was looking a lot more forward than I normally do in the pool. I believe this also caused my legs to drop a bit in the water making me less streamlined. Once I become comfortable and better at sighting, both of these problems will be alleviated. Having a wetsuit would also help, but I do not want to be reliant on that when it comes to being good in open-water swims. The start of the second lap was pretty demoralizing, I got out of the water to do the beach run and really couldn’t see any of the pack because they were so far ahead. From about 750m-1050m I was really feeling pretty rough. But then when I hit the final turn around bouys I really started to hammer knowing the quicker I finished, the quicker I could be done swimming. I wish I could grab some heart-rate data because it’d be interesting to figure out just how hard I’m working in the water. I realize its a bit of a shock going from completely non-weight bearing to sprinting into T1, but I’m guessing my HR was definitely over 170bpm.

Bike 40km 4 x Emily Murphy -> Sask Dr -> Down Groat Road -> Up Groat Road North -> Down Groat Road -> Turn Around in Hawrelak

Goal: 40km/35km/h =1:09:00

Actual: 1:06:44 = 35.96km/h

I won’t go into huge detail in the bike. I felt fairly strong as I’ve devoted most of my summer training up until now to Biking. I didn’t really know how hard to go and was a bit scared I’d blow up on the run if I really hammered. A warning sign for how much power I’m using comes when my glutes start to get sore on the bike. It happened in the Devon Crit race and it happened again yesterday. I was somewhat surprised to see that I still got beat by 2-4 minutes by the fast guys in my AG, but I think once I get my swim faster and more economical I will feel much better getting onto the bike as opposed to dizzy and gassed which will allow me to produce more competitive times. I also need to produce a more consistent effort. As I’ve seen from reports by Stefan and Josh, sitting at threshold wattage is much more valuable then going into the red zone on climbs and areas where you feel like you should be pushing hard. I did that a couple of times and worked harder than I should have on false flats which hurt me a bit on the climbs and in other areas. Overall I was quite happy with the bike.

Run 10km

Goal: 4:10min/km x 10km = 41:40

Actual: 46:56 = 4:42min/km

The run was nothing but nasty. On the bike, its hard work, but doing 50km/h every 5 minutes really cools you down. On the run, no such luck doing only about 12km/h. I felt  good going into t2. I nailed my first ever flying dismount and was pretty stoked about that. My transition was okay, but I really should have put on socks. It would have been worth it not feeling all of the blisters that were developing at 5k’s into the run. I started the first kilometre pretty strong and was running close to 4min/km which would have been okay had it not been 33 degrees out. My swim also came back to haunt me again. When I really start working hard in the water, I have a tendency to start swallowing air. That mixed with how much water I had drank throughout the previous days and in the morning meant I was feeling super bloated and and really had to go to the bathroom. This got worse and worse as the run continued to which the point where this mixed with the heat was the limiting factor in my speed. I gradually got slower and slower until I hit about 4:45/km which I was able to hold. I was able to dig down and whipped out a pretty fast last km which I am guessing was around 4:00 minutes. I wasn’t really that happy with my run, but I learned a bunch in my first ever Olympic distance race. I think I drank a bit too much during the bike or atleast should have done more of the drinking earlier on in that portion. I drank almost 2 full bottles or 1.5L’s while I think I should have kept it closer to 1L. I believe this would have helped with the bloated feeling. Running more would also help, but I plan to address this come fall September.Believe it or not I have yet to uploaded my Strava results and will add those to the post as soon as I put them up. I finished ITU as the fastest of the slow people and qualified pretty much by default for the London Age Group National Championships for 2013. That being said I don’t plan on going to get my ass kicked by guys who have been doing this since they were 12. Maybe in a couple of years once I start getting stronger I’ll think about it. In the mean time I have two weeks “off” to give the engine a bit of the break. Still planning on riding twice a week, swimming twice a week, and running once the arch pain I developed yesterday goes down.

Advertisements