Home > Triathlon > Mission Accomplished–2011 Smiths Falls Triathlon

Mission Accomplished–2011 Smiths Falls Triathlon

Back in my goals for 2011 from January 2011 I stated this:

“I will crack 1hr 25 minutes at the Smiths Falls Tri. That means I have to shave 10 minutes again (shaved 12 minutes in 2010). Very doable if I take my running a bit more serious and get better transitions.”

Well, I did, and by a wide margin!!

Since the tri last year I made great strides in my training and was able to bring my time down from the 2008 time of 1:46:06 to my 2011 time of 1:20:59!!! That is a full 25 minutes faster in three years! I skipped 2009 but really started to train early in 2010.  Doing the same event every year gives you a good sense of your overall improvements.  My results this year were far above what I expected! This also means a few things to ponder.

  1. I am in the realm of a competitive time, which means I could move up again next year. Which means I have to train harder.
  2. I am still overweight, at 5’ 8” and 192 pounds on race day I am still 20 pounds too heavy at least so I have to diet harder.
  3. My bike time was very competitive, and I could set the fastest bike time next year. And that means I have reached the limit of my existing bike, time to look at a Tri bike.

Let’s review the progress.

Totals

  • 2008: 1:46:06 Slow, and almost last
  • 2010: 1:34:53 Faster, and mid field
  • 2011: 1:20:59 (run was 200m shorter but still!) FASTER and top 1/3!!

So definitely my plan has been working. And how did the race day pan out.

Swim

No pictures of the swim as the Smiths Falls picture vantage point (folks scrambling over the rocks on the exit) means they are of the most unflattering sort. So I don’t look good. If there was a picture here you would see that I am still without a wet suit. Don’t like em and my swimming fitness is still holding me back so no quite ready for one yet. But still I was quite a bit faster this year. The lunch swims definitely helped. I had some problems at the start and got driven over a few times so I think I can get this time down a bit if I learn a bit more race craft here, but not too worried about it.

  • 2008 Time: 16:16
  • 2010 Time: 14:00
  • 2011 Time: 11:05

So a shaving of 5 minutes and 11 seconds since 2008!

Transition was stronger too, got on the bike smartly and off I went. Was a bit winded for the first 300-400 meters then got my rhythm.

Bike

 

As you can see I guess I came to a gun fight with a pea shooter, if you agree that you need a Tri bike to win these things. I rode my road bike unaltered in the bike leg. Thanks to the photos taken at the event I know that 9 of the top ten guys had full on tri bikes, of the top 20 14 had tri bikes, 5 had tri bars on road bikes and then me. So if I want to win the bike leg next year (pretty sure I can) I think I will need a Tri bike. Although I find it fun passing folks on full on tri bikes with this thing. I always said I would not get a tri bike until I felt I was being held back. I think that maybe it’s holding me back now. Have some shopping to do over the winter!

My bike times have evolved nicely over the years.

  • 2008 Time and Speed: 55:46 28 kph
  • 2010 Time and Speed: 49:27 31.5 kph
  • 2011 Time and Speed: 43:40 35.7 kph

So a shaving of 12 minutes and 6 seconds since 2008

My time was the 22nd fastest time of the day and 20th among the men.

The top men’s time was 39:37 and average of 39.4. I think that with a bit more training and equipment upgrade I can easily average over 40. So there is a goal for next year.

Quickly as it turns out the bike leg was over, had another good transition I think and off we went.

Run

 

The picture above taken at the end of the tri I think says it all. At the end of the 2010 tri I was pretty much exhausted and looked it. This year I ended strong and felt pretty good afterwards. Considering I shaved off 14 minutes in one year goes to show that being fit means you end better as well. The run this year was a bit shorter due to ongoing construction on the Abbott Street bridge but still 200m shorter is not going to cost me more than the 5 minutes I reduced my time in this year. I was able to run the whole time and didn’t feel too winded. Still a competitive time is 20 minutes so have to cut 2-3 minutes here at least. Another goal for next year.

 

  • 2008 Time: 34:05
  • 2010 Time: 31:27
  • 2011 Time: 26:14 (4.8 km instead of 5)

So a shaving of 7 minutes and 11 seconds since 2008

Conclusion

For me this Tri could not have been better. Beat my expectations in every discipline, rocked the bike leg and didn’t feel like I had been run over by a truck the next day (actually did a lunch hour run I was feeling so great).

I will be doing at least one more Tri this here and look for that report around mid-august!

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