Swim – 1:30:00 (p)- 2:15:00 (a) – 6500m
Bike – 2:45:00 (p) – 2:45:45 (a) – 74.50km
Run – 2:00:00 (p) – 1:15:34 (a) – 15.77km
Total – 6:15:00 (p) – 6:16:29 (a)
Back to training after a full week off can be quite a drag, but all-in-all it went pretty good. Friday’s swim was a decent set; by decent I mean a killer. It went like something like this.
400m swim/200m kick/400m drill
5x400m swim on 7:00
alternate swim/pull/pull with paddles
100m kick on back
With Speedy Gonzalez leading the lane we hit the wall around 5:40 for each set sending most of us (including me) into a drone state by the 4th interval. The set was actually supposed to be 6x400m but both time and enthusiasm ran out.
I skipped my Saturday morning run, sorry, but I have a couple of good reasons. First I have been working on a slight injury to my left foot; nothing that warrants a trip to the physio but I didn’t want to make it worse.
Second I volunteered at the Chinook Triathlon festival; a local race that I did last year and had so much fun at I needed to be part of it again. As I am in the beginning of my build phase from Ironman 70.3 Calgary I couldn’t justify racing at this point, so I volunteered instead. If you haven’t volunteered at a race yet, you need to do it. It was an absolute blast.
I titled this post after the ever popular phrase “walk of shame” for good reason. Tuesday I headed out for my first ride of the season on Fred, my Cervelo P3C. It was cold and I was glad to have my new fleece jersey from Mojo Cycle in San Francisco on.
As I descended into the river valley on my way home the air became noticeably cooler, so I opted to take a route that takes me through the community avoiding not only the valley, but the steep climb out of it.
I came around the corner and I flatted. Now never a problem, I grabbed my spare tube and CO2, and went along changing it. Success. As I hoped on, pedaled for, oh maybe 3m, I hear another hiss. Karma.
Guess I am walking home with my bike on my shoulder. At least I was only 4k from the house.
Question: Ever made the ‘walk of shame?” Do you carry more than one tube and CO2?
This was my second time registered for the Chinook Triathlon Festival. After breaking my collar bone 3 weeks before last years race, this is the first one I participated in.
I had a great swim, by my standards. Out of the water in 23:28 with my second lap 11:23; maybe I am getting an handle on this negative split thing. Hopefully I can use the same strategy for the run. Got kicked in the face trying to pass a swimmer at a buoy, that will teach me for getting too close. I ran past the wetsuit strippers, opting to strip myself on the way to T1, and made the long run to my bike. Had a little difficulty finding it this time. Usually I have no issues.
On to the bike. This course is known for a tough first half, uphill and into the wind, and it lived up to it’s reputation. On some of the downhills, I had to pedal just as hard as I had a few moments previous going up. At least coming home is gonna be fun. At the turn, I set my sights on 2 bikers who were about 1 minute ahead of me; they were hard to catch. I passed the first one about 10k later, then passed the second one on an uphill section 5k after that.
Headed into T2 I knew I had a good chance to hit my target time of 2:15, so I settled in for a quick, but manageable run.
Leading up to race day, all I could think about was the weather. Rainy all week with some pretty cold temperatures. Not today, the sun was out and the temperature was rising for the run. I held a 4:30/km pace for the first 2k as I had planned, stopping to tie my shoe once. Crap. After that, I decided to kick it up a notch and run on feel and not pace. The last 3k hurt a bit, and that hill didn’t help. I was passed by 3 runners around km 9, with one holding his hand back for a thank you handshake for pacing him around the course.
That is why I love this sport.
Highlights – I raced real well. I was happy with my bike, even though a couple of guys passed me before the turn, and my run was solid.
Lessons – Continue to work on my run; with my focus on the run over the past 5 months, the results don’t lie. I am a full 0:20/km faster coming off a harder bike than Chaparral. Don’t mess with my GPS just before race start. There is a stupid reason why I don’t have my GPS data.
Result – 2:18:08 Finish Time 17/134 Overall 8/52 Age Group
All-in-all, it was a great race and a great result. I will definitely be back next year.