Race report - Smiths Falls Classic sprint triathlon

June 25, 2016
Swim 500m, bike 20.5km, run 5km

Finish time: 1:16:58 -- 4/7 AG, 6/40 OA woman, 35/90 men and women

Hangin' with my best girls at the end of a long, hot day

The Smiths Falls Classic, in its 37th year, is the oldest triathlon in Canada. It's a late afternoon race, which I found challenging. I've had difficulty with pre-race nutrition and mental focus when I don't just wake up, eat, set up, and race (as evidenced by my tough race in Magog last season). The heat was also extreme, up into the 30s by the time I got into Smiths Falls. As this was my first time participating, I had some extra race nerves due to my unfamiliarity with the town and the course -- it's always easier when you know exactly what to expect. A few days before the race, I dreamed that I was running late to the swim start, didn't have my wetsuit, and didn't know where to go. So to be extra sure I had everything in order, I arrived more than 2 hours early (hey, at least I snagged a prime parking spot). The only downside to arriving so early was having to hang out in the heat of the afternoon until the race started. Once everything was squared away -- including finding a good rack spot and practicing a bike mount/dismount -- I found some shade, filled a 40 oz bottle with nuun, and made sure to take frequent swigs from it.

Swim + run to transition: 13:38
After a brief warmup swim to the starting area, I had quite awhile to tread water and float on my back before the women's start. I had planned my line to the buoys, and through the channel markers. Unfortunately, in my desperate attempts to catch a draft I strayed from the straightest path. On the return portion, the sun was in our eyes and it was next to impossible to sight. Again, I followed the wrong train instead of confirming my own line. Oddly, I started to feel some cramping in my quads toward the second half of the swim. As usual, I made my best effort to hightail it to transition.

Bike: 37:46 (32.6 km/h -- PB)

Based on the stated course distance of 20.5 km, I managed to eke out a personal best average speed by a slim 0.2 km/h over my Early Bird ride a month ago. The heat was oppressive, and it was definitely not comfortable. But I wanted to push myself hard on this course, imagining myself on the Sprint Nationals course trying to catch up to the leaders after the swim. I didn't bother trying to save anything in my legs for the run. I carried hydration on the bike, which I almost never do at the sprint distance (in fact, I generally remove the bottle cage from my frame for that few seconds of aero advantage). That turned out to be a good decision, as the handful of swigs I took made the heat a little more bearable.

Still not totally at ease with this move, but I make myself suck it up and do it anyway

Run + T2: 25:34
My effort on the bike, the heat, the late hour, and my unfamiliarity with the course all contributed to a pretty unpleasant run. At one point I heard Todd over the PA system, and figured the finish must be right around the corner. Nope! At the end of the course, there's a little out and back that is tough mentally, as you turn away from the finish before running back toward it. I kept Clare, who would ultimately finish 4th OA and 3rd in our age group, in my sights -- but she was able to stay that little bit stronger on this leg.

Best finish chute company ever

Didn't quite make the podium this time out. But I put in my best effort, and I managed to keep improving my bike split. Now for a final push of bigger training volume before Sydenham, and then a taper toward the Nationals.

My husband's first outing as a spectator -- and of course I don't podium. Argh!

Race report -- Ottawa River Super Sprint Tri

June 11, 2016
Swim 200m, bike 13.7km (10.4 km timed), run 5 km
1/2 AG, 4/19 OA women, 4/24 men and women

"Really?" I thought, as I sat in the car clutching my Starbucks. Overnight, the 25% chance of rain had turned into 100% chance of cold and wet. Of course, I didn't bother to check for updates before I left the house, at which point it was just mild and overcast... so I found myself without any rain gear whatsoever. Lesson learned. I had arrived at the race and parked, but was having trouble working up the will to actually leave the car. Because transitions aren't timed at this race, I didn't feel the usual urgency to beeline it for the T zone to secure a good rack spot. Ah well -- as a wise person once said, suck it up buttercup.

Swim + run to the transition entrance: 5:03
This was the most pleasant part of the race. The water was flat and a very comfortable wetsuit temperature. Our small group spread out quickly, and I lost track of where I was in the pack. But I swam a straight course, and felt fine about my effort.

Bike: 20:27 (30.4 km/h)
By the time I hit the bike course, it was really pouring. I held back a bit for the first few km, wary of water-covered potholes and potentially slick road surface. My bike was solid as ever, and I managed to keep the rubber side down. Bonus points for not unclipping like a weenie around the u-turns. Unfortunately, by the time I got back to the transition area my back brake was rubbing badly and something in my freewheel clutch was making an odd noise.

Run: 23:52 (PB!)
Because the transition wasn't timed, I was able to confirm the first couple of twists and turns on the run course with volunteer and fellow OTCer Andrew before crossing the timing mat. Within the first 700m of running on wet grass and through a huge puddle, I realized my wet shoes were going to do a number on my sockless feet. Oh well. This was my first time at the Ottawa River Tri, and I definitely needed all the direction given by the great volunteers along a course that twisted on and off the paths, around trees, and onto the road. This is the first time I've broken 24 minutes for 5k -- at least officially, as my 24:07 at the Early Bird a few weeks ago included T2.

The best part of the whole race was being surprised at the finish line by my Mum, who brought me dry clothes and hot tea. Since it was 9 degrees out and I was soaked to the skin, this was like winning the lottery.

Since there are a couple of untimed zones on the course, it's tricky to tell exactly where you finished until everyone's in. I was initially surprised to see that 3 girls came in ahead of me, as Andrew had told me I was the first woman as I exited transition for the run. These young ladies were seriously fast. I left before awards were given out, but I was able to congratulate them on Monday -- as I discovered they're part of the Bytown Storm junior development program that swims at Richcraft when I'm there with my OTC group. I introduced myself as the first runner-up old lady. ;)

Race report -- Early Bird Long Triathlon

May 21, 2016
500m swim, 33km bike, 5km run

Breakfast: oatmeal w/brown sugar, tall skim chai
Other nutrition/hydration: 1/4 of a Honey Stinger waffle on the bike, Nuun Boost

Finish time: 1:43:11.7 (13/44 OA, 3/11 AG 40-44, 63/115 men and women)

We had a great day for the first tri of the season, nice and warm with no wind. This event, like all my racing between now and July 24th, is geared toward preparing for my biggest race of 2016, the national Sprint Championships. I try to do something new every year, and this event is going to require a number of new skills. It's the first draft-legal race for age-groupers in Canada, which means there'll be a whole lot of us racing in a pack for the first time. No way that'll end badly... right? Well, since luck favours the prepared, so far this year I've taken a drafting clinic, spent all my riding time on my road bike (as tri bikes aren't allowed in draft-legal racing), and finally forced myself to learn a flying mount and dismount. On that latter point, don't wait till 3 days before a race to practice... or you could be sporting scrapes and bruises with the rest of your race kit. I know that of which I speak.

Decked out with OTC tat on left shoulder, road rash on right shoulder

Swim - 13:48.7
Frack. What a gong show. This event features a pool swim -- which I don't love (I prefer open water). Racers start around 10 seconds apart, and seed themselves in order of expected swim time. Having swum an 11:27 time trial the week before, I seeded myself as usual, figuring I'd get passed by a couple of folks and maybe pass one or two who were overambitious with their estimate (which is how it has played out the past two years). This time, the first 150m were unencumbered. Then a guy who was a little confused came swimming down the wrong side of the lane at me. No problem, keep going. I felt a tap on my foot, and I dutifully made plenty of room to let a woman come past me. Unfortunately, once she was out of my draft and having to work harder, she suddenly started side-stroking and then stood up in the lane. OK, it happens. Except then she did it another two or three times. Sprint past, run out of gas, stop. I let myself get caught up in the stopping and starting, and trying to keep a steady rhythm was hopeless. At this point, there's a bottleneck of people behind, who are getting pretty miffed. Mercifully, the swim only lasted 500m. Regardless of what everyone else was doing, I should have been focused and confident enough to do my own thing and push through. Lesson learned. I took 13 seconds off my previous best T1 time for this race -- it's a long run up to the T zone from the pool -- but it wasn't enough to offset my crappy swim split. Oh well... onward to the bike.

Shoes ready for a flying mount. Cue Jaws theme.

Bike - 1:01:04.7 (average 32.4 km/h) PB
This is a personal best average bike speed for me, over any race distance. My past average speed (which I use rather than total split time, since the course was 2k shorter this year) for the Long Tri was 28.1 km/h -- on my tri bike. To practice riding the same setup I'll need in July, I used my road bike today, without aerobars. Disregarding my flying mount wipeout a few days prior, I decided to stick to my plan of leaving my shoes on the bike. I had never done this in a race, but figured the way to learn is to just do it. My goal was to mount and dismount with this setup, and not fall off my bike. Mission accomplished! One shoe did pop off the pedal after my flying dismount, but a volunteer grabbed it and handed it to me right away so I lost minimal time.

Concentration... next step, take feet out and place on top of shoes while pedaling. Omg...

Run - 24:07

This was a personal best 5k run time, which I was extra happy with since it was off a longer bike course. At this race, the run split also includes T2 -- looks like the flying dismount saved me some precious seconds. As expected on this course, my legs felt heavy... I felt slow, and like I might run out of steam. Also as usual, I didn't wear a watch and just tried to run as fast as I could. At the finish line, people asked me how it went. I honestly didn't know.

Definitely ready for a chocolate milk

In total, I took 16 minutes off my previous Long Tri time -- the bike was 2k shorter, but still a good improvement with that considered. Didn't fall off my bike during the mount/dismount. Had personal best run and bike splits. I ended up 3rd in my age group, so managed a podium finish. Now it's time to swim -- a lot -- before my next race.

Race report -- The Canadian Sprint Triathlon

September 5, 2015
750m swim, 30k bike, 5k run
Finish time: 1:47:51 (4/66 OA, 2/11 AG 40-44, 50/165 men and women)

Sharing the podium with Julie Piché and Clare Gallant

After a number of teeth-gritting, push-through-it races this summer, I had two goals going into my final race of the season. First, to leave my feet clipped in for the entirety of the bike. After a near-miss in my first race where I just about wiped out on a 180-degree turn, I've been tentative on those tight turns and kept unclipping my inside foot "just in case". Stupid waste of speed, and a head game that I had to put an end to. My second goal was to find the joy of the race again. Feel the wind on the bike, enjoy the rhythm of my run steps, appreciate the camaraderie of the participants, and thank every volunteer I encountered. I'm happy to report that I achieved both goals today.

Beautiful morning for a race

Swim + T1 -- 20:40 (750m... actual swim about 17:03)

The swim start was the most rambunctious I've experienced this year. The right side of my goggles got knocked a little loose and I didn't want to waste time fixing them, so I breathed left for the first 400m or so to keep water from getting in my eye. After going out fairly hard, I felt like I couldn't sustain the pace and tried to settle in. I'd say this swim felt about the same as Cornwall... I could have been straighter, and missed catching a draft from the front pack. I heard Christine call a couple of times around the time I exited at the beach, and it seems I was maybe a few seconds faster than Cornwall. I went out onto the bike course 18th out of 66 women, and 2nd in my age group.

One down, two to go

Bike -- 1:00:30 (30k, 29.75 km/h)

The bike course at the Canadian is a familiar one, following the Rideau Canal from Hog's Back locks past Carleton University and back. Originally the course was to be a 7.5k loop, but construction necessitated a shortened 5k loop. I succeeded in staying clipped in at the narrow north-end turnaround, which turned out to be easily manageable. Amazing what sorts of things needlessly psych us out. I knew from driving it recently that the road wasn't in great shape, and there were many athletes on the course at once. This required sharp attention, especially where you had those doing 40 km/h and those doing 18 km/h in close proximity, with the latter sometimes forgetting to yield the left side.

Around 23k, I started feeling some discomfort in my right hamstring and adductor. I backed off a bit, dropping down a gear to raise my cadence and try to spin it out. I had to do this a couple of times over the final 7k -- I've gotten used to not saving anything in my legs at the sprint distance, but a) this bike course was 50% longer than a regular sprint (halfway between a sprint and an Olympic), and b) I didn't want to risk something seizing and tearing. 'Cause that's not fast. In the end, my bike split moved me up 10 places to 8th overall. 

Little jog around the park, anyone?

T2 -- 1:51

Run -- 24:50 (5k, 4:58 pace)

Personal best on the run! I'm so happy about this, and not just because of the pace. Also because (see goal #2 for this race) I really enjoyed this run. Because the bike course was longer than usual, I carried Skratch and almonds for fuel. I felt really good when I headed out onto the run course. I approached it with the notion that I would run my own race, push to the edge of my comfort, and be genuinely happy for the chance to enjoy the day and the race. Let the cards fall where they may. As it turned out, I managed to gain another 4 positions on this leg, moving me into 4th overall. As I turned the last corner and headed down the track toward the finish, I heard Todd comment on the big smile on my face. This is exactly how I wanted to finish the race, and the season.

Helping out at Lisa's aid station after my event

After the sprint awards presentation, in keeping with the feel-good vibe, I went back out onto the course to dole out necessities to the runners still competing. I yelled "Gel! Salt! Chews!" so many times, I think at one point my words got muddled and I offered someone shoes. As I held out what I had and asked "What do you need?" I got some good answers -- including "a ride" and "beer". Unfortunately I couldn't deliver on either. Seeing athletes trudge again and again up the hill I'd climbed hours before, I wished I could offer more than a sugar jolt and an encouraging word. I remember the all-consuming effort of my 1/2 Iron race, and empathized completely with those who looked like they were near the end of their capacity as the day got later and the crowd got thinner.

River looking lonely in transition at the end of the day

With my third season of triathlon officially done, I would like to thank Louis Garneau and Dr. Patrick Kirkham at Britannia Chiropractic for their support in 2015. I put a lot of myself into racing, and I so appreciate their belief in me as an athlete. If anyone has questions about Garneau products, I own lots of them -- get in touch with me, and I can tell you about what's worked well for me. For questions about chiro treatment, use the above link to get in touch with Dr. Kirkham directly. Of course, I'd be very happy to share my personal experiences with it as well. I would also like to thank my OTC coach, Mark Manners, for all his help this year.

And now, to celebrate the start of the off-season, I'm going to have a cider in my Cornwall Tri mug and bust out some Pop Tarts! Yeah! :)

Race report -- Thousand Islands Sprint Triathlon

Aug. 16, 2015
750m swim, 20.7km bike, 5km run
Breakfast: oatmeal w/brown sugar, blueberries and apples, tea, water, 1 egg

Finish time: 1:27:19.5 (5/45 OA, 1/8 AG 40-44, 22/106 men and women)

I love this race. Apart from Lac Tremblant, this part of the St. Lawrence is my favourite spot to swim. The town of Brockville is lovely, and well worth coming down the day before to spend some time in. This year was extra special, as my kids and I spent the night before the race on my parents' boat, moored in the harbour on Block Island within a 5 minute walk of the transition area. Apart from some late-night screeches, giggles, and "stop touching me!!"s coming from the aft bunk area, it was a restful evening and the most convenient home base possible (short of pitching a tent in the T zone). I was up early, so took the opportunity to pick up my race packet and get my bike racked before the crowds arrived.

Sunrise over the swim course

Racked early in front of the oldest train tunnel in Canada

Our digs for the night before the race

Swim (750m) + T1 -- 20:12

Once I had some breakfast into me, it was time to get my gear set up, put my wetsuit on, and receive last minute good-luck hugs and kisses (and a helpful observation from my eldest that I have a hole in the underarm of my wetsuit -- argh!). We had perfect water conditions, and the wave starts worked out great. Under-40 men, over-40 men, then women and relays. The swim felt pretty good, though I haven't put in the time this summer to make any real headway with speed improvements. (Edit: On reflection, I feel stronger on the swim than I ever have. But after putting in quite a bit of swim time over the winter and early spring without a lot to show for it, I got a little discouraged and decided to maximize my overall race gains by focusing those training hours toward the bike and run -- where fitness improvements could yield minutes rather than seconds.) I've been trying to mitigate the damage by staying on a straight course and drafting as much as possible. This is one of the longer local sprint swims (some are 500m), so I was at risk of losing ground early if I wasn't efficient about it. Hard to tell my actual swim time since the split includes the run up from the swim ramp and T1, but I exited transition 12th out of 45 women.


Bike (20.7 km) -- 41:08

I was happy to take 4 minutes off last year's bike split. That said, I had 3 spots on course that cost me some time. First, the turnaround was narrow and I put a foot down (ugh), then took what felt like an eternity to get clipped back in. The second was an encounter with a large fox -- who was crossing the street just as I was coming through, thankfully on a section where we weren't on our aerobars. I stopped pedalling and looked right at him... he paused, then thankfully changed his mind about crossing in front of my bike (which would have been a losing proposition for both of us). The last unfortunate slow spot occurred when I hit the brakes and almost turned left down the wrong street where there was a policeman directing traffic and a bunch of cones were set up across the right-hand lane. Despite the hiccups, I only got passed by one woman on course (who was racing the Olympic, not the Sprint). Instead of the usual "looking strong" or "keep it up", she said "Come on girl, you can go faster than that. Let's go!" Pure gold, totally spurred me on. As did the cheers of "Go Kirsten!" and "Go, Mummy!" as I crossed the dismount line and ran into T2. In fact, some random spectators echoed "Yeah, go Mummy!" for good measure. I managed to gain some decent ground on the bike leg, moving into 6th place.

View from our boat, across the harbour to part of the run course

Run (5km) + T2 -- 25:59.7 (hey, that 0.3 seconds under 26 min. is important)

Cramming half a waffle into my mouth and taking a big swig from my Skratch bottle, I set out onto the run course prepared to suffer. It wouldn't be for long, since it was a 5k course... but the forecast was for oppressive heat, and after my abysmal run experience at Magog I was ready to grit my teeth and push through whatever presented itself. Thankfully it went pretty smoothly, despite some confusion where a new part of the course intersected with a construction zone, and some near-misses due to the unusual "stay to the left" clockwise orientation. "There she is!" came the enthusiastic call and supportive smile from the Olympic tri woman who had passed me on the bike, near the run turnaround where she wasn't too far ahead. With less than 1km to go, a 16-year old blew by me like I was standing still (she would end up beating me by less than 9 seconds). I couldn't answer her speed, so just kept pushing as I was able straight up the hill to the finish line at the crest of the railway bridge. Still managed to gain one more position, moving up to 5th overall and taking 1st place in my age group. 

The best part of the race was sharing it with my Mum and Dad, and my girls. A bonus perk was having access to the marina showers since we were moored there... making for a much more comfortable ride home to Ottawa. Via Dairy Queen, of course. 

Who wants ice cream?

Race Report -- Sydenham Triathlon, Super Sprint

July 12, 2015 

200m swim, 20k bike, 5k run
Breakfast: Sbucks bagel and cream cheese, tall 1% chai, water, some of my Skratch bottle

Finish time: 1:13:36 (1/23 OA, 1/4 AG, 1/30 men and women)

Wooooooooooyeahhh!!! Today, I had my first OA win -- and also came in ahead of all the men, which was a nice bonus. I've been close before, but I was really pleased to finally pull it off.

Smiles and swag (and sweat... lots of sweat)

I decided against driving down to Sydenham (near Kingston, about 1.75 hrs from Ottawa) the day before. My car's been giving me issues, so I figured I'd throw the extra $100 at that rather than at a Motel 6. Besides, my event didn't start till 10:00, so as long as I made it there before kit pickup closed at 8:30, it was all good. I'd get up at 6:00, throw on my suit, top up my tires, hit Starbucks for drive through breakfast, and be on my way before 6:30. Except that's not exactly what happened... let me start by saying:

Never touch your bike before you've burned off the early-morning stupids.

I discovered that the fastest way to empty your tires of every last drop of air within 1.5 seconds is to push the schrader end of your pump against the presta valve on your tube. Now you know -- in case you ever want to do that.

No problem, still got out of the house in time to keep to the schedule. Except when I got to Starbucks, it turned out they didn't open till 6:30. So I kind of did that hovering by the door thing, watching the baristas move around inside till they opened the doors. OK, still recoverable. Munching my bagel, I hit the highway with a little extra getup-and-go -- and proceeded to miss the exit to highway 7. Really? Anyway, I did eventually make it to Sydenham, find the venue, get my race kit, rack my bike, and settle in.

Bright start to a hot day in Sydenham

It didn't take long for the sun to get uncomfortably hot. I'm currently sitting here at 7:30 pm, and the humidex is still at 37. It was stinking hot out today. There, that's out of the way. I was the first super sprinter in the water to warm up, mainly because the lake was so beautifully cool. This is the first race I've ever done without a wetsuit -- yes, even the 200m swims. Don't judge... I love me some free buoyancy, alright? There were dozens of small fish cruising around, and when I stopped in the shallows and stood still they started to gather around my legs. Some looked intrigued by my shiny blue nail polish. Before a feeding frenzy could ensue, I meandered over to the start line.


Swim split + T1: 7:46

You'd think that 200m would be a piece of cake, given that yesterday I swam 3k. However, despite positioning myself well at the line and feeling good during my short warmup bursts, I was soon getting passed and feeling thrashy instead of strong and smooth. This is not new for me, but it's frustrating that while I can swim at a leisurely pace for ages, things go to hell as soon as I pick up the pace. On the plus side, I don't have to flip over on my back anymore to keep breathing.

Mercifully, the swim was over quickly and I started running as soon as my feet found land. I passed a number of folks on the run to transition. Unfortunately, at least 3 of them passed me back when a lens popped out of my sunglasses and I had to pause to get it back in. This was not the day to be biking and running with no shades. With everything finally sorted, I headed out on the bike in 5th place.


Bike split: 39:41

Personal best on the bike! I finally broke a 30km/h average speed, which I'm really happy about. Though the course was open to traffic, vehicles were mostly very respectful and gave a safe amount of space. I took the lead near the end of the outbound leg -- which I wasn't sure of at the time, as I didn't know how many people had beat me out of transition. The turnaround was slightly confusing, as I had interpreted from the course map that it went all the way to Perth Rd. so I had the flashing light at the intersection in my sights as I initially blew by the actual turnaround. Heading home, I tucked down small on the downhills to try to ease off the legs without giving up too much speed. I kept pushing to the end of the course, knowing I would need some breathing room to hold off faster runners.


Run split + T2: 26:09

I hustled through transition, cramming half a waffle into my mouth and chasing it with a couple of gulps of Skratch. I don't carry anything on the bike for the 20k distance, and I normally don't take in any food for this race distance. But with the heat, and the fact that my two previous days had contained a 2 hr ride and 3k swim respectively, I didn't want to push my luck. The run course along the Cataraqui trail would have been lovely, had it not been for the oppressive heat. I kept reminding myself that everyone was running in the same conditions. I passed a bunch of people, but until I reached the turnaround I still wasn't sure of my position. Honestly, I didn't fully trust it even then, as there's always the possibility someone's wearing the wrong colour bib. I got passed only once, by a woman in the Oly group. That sounds pretty good on paper, but I felt pretty wretched and would have preferred to be doing something other than running at that point. Everybody on the course, and even after the finish, looked like I felt. With a seemingly endless 500m to go, I glanced over my shoulder to see if there was any sign of someone catching up. There wasn't. I kept going as best I could all the way across the finish line. I wanted to run the best time I could, but also frankly... the sooner I got there the sooner I could stop.

Somebody get Todd a snowcone, stat!

Accepting my award from Christine and one of the awesome volunteers

Celebratory dinner, even got most of my body marking washed off first

Race report - Early Bird Triathlon (Sprint)

May 16, 2015
Swim 500m, bike 23.6 km, run 5 km
3/18 AG, 16/124 OA

Swim:
Goal time - as close to 10:00 as I could get
Actual time - 12:44 including exiting the pool building (last year: 12:42)

Bike
Goal - avg. 30 km/h
Actual - avg. 29.34 km/h (last year: 28.something)

Run
Goal - break 25 minutes
Actual - 24:57

Swim. Lightheaded, warmed up in the pool to relieve the feeling of wooziness. Good swim, main goal was to go out steady enough that I didn't spike my heart rate. Passed about as many people who passed me, so seeding was ok. Wished the gals in front of me on the stairs out of the building had hustled a little more, but what are you going to do. Threw on my running shoes, grabbed my bib and headed for transition. Pushed this part harder than last year, and took a minute off my T1 time -- I knew I'd need every advantage, and couldn't waste any time if I wanted to finish strong in this large field of 250 athletes (124 women).

Bike. Had my road bike at this race, having blown a tire on my TT bike earlier in the week and not had time to address it -- including the possibility of needing new tires, new tube on the front, etc. (these doubts start to creep in when you flat on your first ride of the season). Felt a little slow, but pushed hard on the bike. The benefit of an event with a staggered start pool swim is that the bike course is really well spread out. In the final event I did last season, the fastest women were stuck needing to pass the slowest men early in the bike course as our swim start was only 5 minutes behind theirs. Unfortunately, I found my hands starting to go numb around 6 km into the 24 km bike. No problem... I don't need those last 2 fingers anyway. Then the numbness started to spread, until I was only working off my thumb and my palm -- which I thought would be adequate, until I reached for the brake lever at the turnaround point and had to look down to see if my fingers were in the right place. Hmm. I'm planning to use this bike for the hilly Tremblant Olympic course, so I made a mental note to take the 6 second hit in transition to don gloves next time.

Run. I'll be honest -- this is not my favourite run course. The first couple of km are on a slight, insidious uphill grade, on a narrow strip of uneven grass. Following this is a steep downhill to the river (which of course becomes a steep uphill on the return trip). The pleasant section on the winding path by the river is narrow, which makes passing challenging particularly when someone's coming the other way. I tried not to waste any time in transition, which was included in the run time. I felt like my legs weren't working well on that first uphill, but I just pushed as hard as I could and didn't stop until I was across the finish line. I'm so happy to have finally broken 25 minutes... this was a goal I didn't manage to quite reach last year, so this was a great way to open the 2015 tri season.

Race report -- The Canadian triathlon, super sprint

August 30, 2014
Swim 200m, bike 15km, run 5km
1:07:53 (3/38 OA, 3/9 AG, 13/74 men and women)

Short version: this was a fantastic day. My two little ones did their first event, the weather was great, and we stuck around to volunteer afterward. Now for the long version...

I started right at the front near the buoy, and this swim was the scrappiest I've experienced so far, in terms of body contact. Nobody seemed too fazed by it though, there wasn't any hitting or grabbing... just a lot of people occupying the same space. The clear area ahead of the front row didn't last long, and swimming in a sea of bodies rather than water, I wasn't able to find a rhythm. Looking on the bright side though, look at all these feet to choose from! Eventually the field spread out a little, and somehow I lost all my drafting possibilities. I managed to keep from hyperventilating, just barely, but I didn't feel nearly as strong as I was in Brockville where I had more open water (and frankly, more time in the water leading up to the race). On reaching the beach, I took off at the fastest run I could manage -- knowing I couldn't afford to give up so much as a few seconds anywhere on the course in this strong field. The run to transition at this venue is long, and cruelly uphill.

Swim + T1: 8:53, goal under 10:00
(last year 10:13)

On the bike (you probably would've figured that out without a caption)

Had a reasonable transition, and wasted no time on the run out to the mount line. I knew I would have to go hard on the bike -- I pushed the gearing into the big ring, crouched into aero, and started picking off cyclists. The first part of the course was very crowded. The male super sprinters had started 5 minutes before us, and the back members of that pack were carrying a relatively slow speed. Some were also clearly not used to the "keep right unless passing" protocol. This combination made the first few km a little hair-raising -- this was exacerbated by a course marshal on a motorcycle who put himself in the middle of the melee, on a downhill curve, doing about 25km/h (not fast enough to avoid hindering passing cyclists). At the turnaround, I lost precious seconds clipping back in -- I've developed a habit of unclipping my inside foot on my tri bike at tight turnarounds. I don't feel as maneuverable on it as I do on my road bike, and I also almost dropped it on the last of 4 turnarounds at my first event this season. That spooked me a little. I really need to stop doing this... It totally wrecks my momentum (I had to re-pass 2 people after the turn). Ugh! The return portion of the bike leg is slightly uphill, and was also into the wind on this day. Tough mental game when you know you have to push hard on the bike, and you've also got to run a fast 5k afterward. Kathy greeted and then passed me around the Bronson bridge, asking if I knew how far ahead Lucie was. I had no idea. Careful to dismount before the line, I hustled back to transition... still racing while running with my bike, not wanting to give up any time.

Bike: 31:15, goal 30:00
(last year 31:36)

T2: 1:36, goal under 2:00
(last year 2:05)

I passed Kathy in transition, but it took her less than a km to regain her lead on the run. A fellow   OTCer, Rachel, passed me at about 1.5 km. I saw from the back of her calf that she was in my event, but not my age group. Even so, I was pretty sure only Lucie and Kathy were ahead... So the battle was on for 3rd place overall. I was skeptical that I'd be able to stick with Rachel let alone pass her, but that became my goal. Did she ever make me work for it. She would get 10 feet ahead, 12... Then I'd grit my teeth and pick it up for a few steps to close the gap back up. I wasn't sure I could sustain this, but I knew I'd either do it or spend every last calorie of energy trying. I shadowed her all the way to the stadium entrance, then spent the last of my reserves in a final kick -- succeeding in making the pass only a few steps before the finish line.

Run: 26:10, goal 25:00
(last year 27:54)

Hard-fought finish

So that's it! My second triathlon season is done and in the books. This season saw my first 1/2-Ironman, my first Olympic distance, and speed improvements at the super sprint distance over last year's results. I'm happy with the results I saw from my training, and grateful to finish the season injury-free. What's next? I've made a list...

Race report -- Thousand Islands Tri, Super Sprint

August 17, 2014
200m swim, 21k bike, 5k run
Breakfast: greek yogurt w/granola, OJ, tea, cantaloupe, toast w/butter and jam

Finish time: 1:18:23 (2/15 OA, 1/4 AG, 6/26 men and women)

This pretty much sums it up.

In my last race, I went out like a crazy person, hyperventilated, and backstroked most of the swim. I also hammered a little too hard on the bike and felt like I hadn't left enough for the run. Through that though, I had a great game of "pass and be passed" with a faster athlete -- who ultimately won. I came second.

New plan.

1. Lower the stroke rate and focus on getting maximum power through the whole stroke. 

2. Go a little easier on the bike to leave more in my legs for the run. 

3. Use the fresher legs to run faster.

Excellent. Fast forward to today's race. I want to win. Second overall was great last time, because it was my best result to date, and also because the winner totally ate my lunch on the run... there wasn't much I could do about it, especially having emptied the tank as much as I did on the bike. Time for redemption. The morning dawned cool and calm -- a welcome contrast to the howling wind and crashing whitecaps of the previous evening. I know the weather put off at least one potential super-sprinter... a woman in line with me at race kit pickup switched into the sprint du. At last year's event, I got caught in a long port-a-potty line and found myself with about 30 seconds to get into my wetsuit before my start. This time, I had my wetsuit on in plenty of time, and was the first short-distance swimmer in the water to warm up. The water was clear and the perfect temperature. As I warmed up, I stroked my way just past the first marker to line up the second turn buoy and an associated spot on land. I had plenty of time to chill out and find the spot I wanted right at the front of the start line. When the gun went off, I stuck to my plan. Strong and deliberate toward the first marker. A little traffic at the buoy as expected, then a nice straight course to the second marker. The flat water made sighting easier. I had a couple of slight course corrections from the second marker to the swim exit, as there seemed to be a slight current drawing south toward the end of Block Island. Apparently I had the second-fastest swim split, including T1 (there was one man ahead of me). I should be happy with that, and with how smooth it felt, as I've been trying to solve this short-distance swim puzzle for awhile. However, my split was 8 seconds slower than last year's time even though I felt like I was all over the place last year. Not sure what to make of that.

Swim split + T1: 8:03

On the bike, it was a very uncrowded course. Though it was open to traffic, cars were generally a non-issue. We had a short, steep hill at the beginning of the course, and a slight uphill for a few minutes beyond that. This early effort made my legs a little jello-y, at a time when I'm usually spinning in an easy gear after the swim getting the oxygen back into my lower extremities. The course was rolling and a bit breezy. I was conscious of every sensation in my legs, aware that I wanted to spare more than I did last race to tap into on the run. Even so, I was surprised to see my bike split was so slow. I don't have a bike computer, and haven't been using any kind of GPS device on the bike lately. Maybe it's something I should consider... as I was clearly slower than I thought I should have been. A minute slower than last year, which both drives me nuts and led me to substitute post-race vodka for my usual post-race ice cream. I didn't have other cyclists to pick off and pass like I did last year, which might have impacted things from a mental angle. Life's more important elements have cut in on my training, but it's time to do some work. Still, I was the first woman off the bike and onto the run course.

Bike split: 45:10

I left T2 knowing that I had work to do to hold off the stronger runners. There are always at least a few -- I joke that I'm the quintessential triathlete, in that I'm mediocre at all 3 disciplines. I don't have a standout strength to fall back on, or a discipline that I dominate consistently. It's been a challenge for me to find a balance, particularly at this shortest distance -- last race, the bike was pretty quick but the run as a result was not. It seemed this time I did the opposite. My run was my personal best 5k time, over 2 minutes faster than last year on the same course, and the closest I've come so far to my 25:00 goal for run + T2 (I don't wear a watch to track the pure run split). But in the end, I still got passed with about 2 km left to go. Unfortunately the eventual winner had the wrong body marking, so I thought she was in the sprint rather than the super sprint. Would I have been able to catch her, had I known? I doubt it. She was the better athlete on the day, and was simply faster. That said, our finish times were only 25 seconds apart. So you start wondering "What if that person at the swim exit hadn't gotten in my way dawdling and high-fiving? What if my wetsuit hadn't gotten hung up on my chip? What if I'd just pushed a little bit harder on the bike?" That last one is the one that's really grating at me. But of course, that could have made my run that much slower or worse.

Run split + T2: 25:11

2nd OA, 1st AG

Looking back at my "new plan" list, I actually executed it all. Smooth, strong swim -- check. Hold back a bit on the bike -- check (though that may not have been a great plan, in hindsight). Run faster -- check. At this point, I don't think any different strategies will get me to the finish line sooner. With the talented athletes in these local fields, I'm simply going to have to improve my speed if I want to be at the top of the heap. It just smarts to be so very, very close... 

New training plan, perhaps?

Race report -- National Capital Triathlon, Super Sprint

August 2, 2014
200m swim, 20k bike, 5k run
Breakfast: Bagel with cream cheese, tall 1% chai, water

Finish time: 1:16:47 (2/27 OA, 2nd in AG, 6/50 men and women)

My early season this year was packed. With training volume, as well as with racing. This was owing to the fact that Tremblant 70.3, my biggest race of the season as well as my first half-Ironman distance, took place in June. Three weeks later, I did my first Olympic in Toronto... essentially coasting on the fitness I'd amassed before Tremblant. Fast forward another 3 weeks. My training volume has dropped off steeply. I'm spending more time snuggling my kids and making pancakes, and less time pounding the pavement and mashing the pedals. By the time I got to Toronto last month, training was feeling more and more like a chore rather than something I looked forward to. My ankles ached, and regimens of ice and foam rolling to fend off injury were starting to get old. I had purposely not registered for any more races past Toronto, as I wanted to see how my body was holding up and what I felt like doing next.

I decided on a super sprint, at one of the local races I'd done last year. Nice, civilized start hour (none of this 6:50 a.m. stuff), a course where I could compare my performance to last year's baseline, and a distance where I knew I could back off on my training frequency/volume and still be ok. I really like this distance -- I don't lose so much time on the swim, you can usually avoid multiple laps of the same scenery, and it's over in about an hour. Which means I can get down to the business of eating ice cream and drinking chocolate milk that much sooner. Not to mention, you have the rest of the day free to do other things without feeling like you need a wheelchair (hello 70.3, I'm looking at you).

On the morning of the race, I arrived in plenty of time to set up my gear, get my wetsuit on, and get a swim warmup in. Yes, I wore a wetsuit for a 200m swim. If nothing else, it acts as a barrier against whatever nastiness is causing the (seemingly perpetual) no-swim advisory at that beach. Best quote of the summer last year came from someone at the same venue. Overheard as I was heading into the water: "I wonder what e.coli tastes like?" My friend, you're about to find out.

The swim was interesting. The whole season, I'd been focused on slow and steady endurance. On this particular morning, I took off at the sound of the gun -- not bothering to sight or even breathe for several strokes. Bad idea. Before long, I'm hyperventilating... and swimming toward the beach rather than the turn buoy. I got myself straightened out, but couldn't slow my breathing enough to put my face back in the water. OK, backstroke it is. Interestingly, I don't seem to swim much slower on my back than I do on my front -- which probably says something about my freestyle ability or lack thereof. Plus, breathing is good. I glanced to each side every so often to confirm I was swimming the same direction as the rest of the crowd. Then I flipped over and managed a front crawl around the buoy and toward the shore. Normally I'll swim till it's almost ankle-shallow, but not this time. You know that dream where you're trying to run away from something, but your legs feel like lead? And the more desperately you want to go fast, the slower your legs move? Right -- so that's what exiting the swim leg feels like when you stand up too early.

Wetsuits. They make you float. They shield you from goose poop soup. What's not to like?

Swim split + T1: 8:27

On the run to transition, Kathy Bradley (a fellow competitor, and usual winner) passed me. I passed her back with a quick transition, and headed out on the bike course. I hammered hard, trying to hit a goal speed averaging 30 km/h. This is where having three turnarounds and two 90-degree turns is annoying... you have to bleed off so much speed. I stayed ahead of Kathy till the final 100m or so where she passed me -- but I was quicker at the dismount line and beat her into and out of transition.

Bike split: 40:54

Kathy is an insanely fast runner... at this point, I just had to see how long I could hold her off. I only made it about 900m before she blew by me like I was standing still. Oh well... that was fun while it lasted. lol I had spent a lot of energy on the bike, and my run did not feel strong. I got a slight side-stitch and ran through the discomfort. The late start, while giving me more time in bed, resulted in a run leg under hot sun in nasty humidity. After the turnaround, it was some time before I saw another super sprint woman -- but I still was driving toward a goal of 25 minutes for the run. I didn't make it... though it's hard to tell how much of my run time was spent in T2, because transition time isn't split out at this event.

Run split + T2: 27:27

Overall I was happy with how the race turned out. I came close to, but didn't quite hit, my 30km/h goal on the bike. I'm hoping to be that slight bit faster at my next race, on a course that doesn't have as many turnarounds. I missed the 25 minutes I wanted on the run. But that said, I took several minutes off last year's bike time, 2 minutes off my run, and about half a minute off my swim (even though the run to transition -- included in the swim split -- was about 50m farther this year).