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A 1.86 k swim race and what over 40 km of self-powered travel over water in a weekend looks like

This weekend was a total convergence of awesome. B and S invited me up to B’s cottage in Honey Harbour for the long weekend. There was also a swim race at Kempenfest on Saturday that coach Ayesha told us about. I wanted to do both, but I didn’t want to bother B to have to boat me back to shore early on Saturday morning, only to pick me up again on Saturday afternoon. I considered borrowing their canoe, but without knowing the condition of everything I didn’t want to take a chance.

When B and S were driving up on Friday, I got a message from S about the kayak rental place along the way. I’ve been meaning to rent from them again for ages, so I gave them a call and reserved my fibreglass sea kayak for the weekend. Perfect.

Saturday morning I woke up super early and got my swim and cottage gear together, packing as light as possible. Unfortunately I had to include a MacBook Air so I could get some work done at the cottage [ugh]. The registration form said that marshal was at 9:00, and the race started at 10:00. I wasn’t sure what marshall was. I figured it was a pre-race meeting that we all had to be there for. Since I was worried about traffic (which there was a surprising amount of), I ended up getting to the race site at 8:30, even after making a few pit stops. It just gave me a lot of time to warm up, and make a half-dozen trips to the car to drop off whatever I wasn’t using. I had time to set my Garmin to auto-lap every 100m, so I could keep track on course, and when Ayesha showed up I got to see her warm-up routine. 

Soundtrack: Sam Roberts – Without a Map

The race its self was pretty fun. It was a diamond-shaped course, which was supposedly 500m between buoys. At the first buoy I realized that my sighting was actually pretty decent. My Garmin signalled 500m when I was just about 10m from the buoy. A lot of the swimmers seemed to be relatively unfamiliar with open water. There were a lot of swimmers who were zig zagging right in front of me. I’d draft one for a while, then they’d veer sharp the the right or left. I’d keep straight, then they’d pass right across from me in the other direction. I tried one of coach Kelvin’s rear-sighting techniques to make sure I hadn’t veered too far off-course, and I felt a lot more confident about where I was heading.

I passed the second buoy before my Garmin signalled 1000m. I was sure I must have missed a beep in some traffic, so I didn’t worry much about it. But when I rounded the third buoy I knew something was up. Around this point I felt like I was picking up the pace, but looking at the stats now, it looks like I actually slowed down a bit. The first quarter was fairly hard, the second and third were slower and more consistent, but the fourth… well I must have been fairly tired. Maybe sloppy. I was having trouble sighting, since I didn’t know exactly what I was aiming for on shore, so I think that had some to do with it. The last 150m were gold though. I actually picked up the pace and finished up strong.

On the map below you can see where the lap marker went off for me, and how the diamond shaped course was a bit truncated by the furthest buoy being too far toward the shore.

Kempenfest

I wasn’t suprised that Ayesha finished third overall and first in her division, but I was very surprised that I got third in mine. I’m pretty sure it’s because there weren’t a whole lot of “seniors” (aged 25-39) there, because I don’t think a 2:03 pace is really worthy of a podium, but I’ll take it! It was pretty awesome to look at the plaques of past race winners to see Ayesha’s name there in 2008 too. It looks like to win I’ll have to shave about 10 minutes off my time, which might be a bit of a stretch, but I’ve got a long winter of training ahead of me, so you never know!

Ayeshamedal

Kempenmedal

After a quick stop by MEC for a dry sack to make sure my MacBook didn’t drown, I picked up the kayak from Swift. Made it to the marina, dropped it off in the water, parked the car, and I was off to the cottage.

B’s family’s cottage is the perfect cottage in the perfect area. As always there was a great group of friends there, and what more can you say?After dropping off my gear I went for another swim, recovery drinks, waited a bit, had a couple Guinness (they’re technically light beers, so it’s totally fine), and passed out on the kitchen table. It was a long day.

The next morning I went for a 13k kayak trip around the area, including a stop at Beausoleil Island. It wasn’t too busy when I started, but by noon the boat traffic was in full force. There was one channel which had a lot of yachts going through. I wanted to avoid it the next day, but I got a little carried away.

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When I got back I showed L’s son a bit about how to get around in the kayak, and I followed him swimming to the end of the bay. He picked it up quickly. At first I was swimming right beside him, but about 200m in he just left me behind. I thought I was supposed to be keeping an eye on him. After another homemade recovery drink (FTR, homo milk + sugar ≠ “white chocolate milk,” even if you plug your nose), I went out for another swim.

That night was a bit earlier, then I got out for another kayak. I looked on google maps for a quieter route, and found one long channel that ended near the 400. I followed it down, and it kept getting quieter and quieter. Eventually there were just two fishing boats in a small bay with a small channel back at the end. It was a small path through a marsh, but it was unbelievably quiet. No one around, just dragonflies.

Soundtrack: Radiohead – Codex

Excuse the shaking and low quality of the video. I was trying not to lose my balance swatting flies. I wasn’t sure if I could perform a self-rescue if I did manage to roll, and with no one around I was a little nervous about having to dredge through the marsh.

After that kayak excursion I did a quick wetsuit swim. I was actually pretty surprised how much faster I was in the wetsuit, and how sore my shoulders had gotten by this point. I went from about a 2:03 100m time to a quite respectible 1:48. That’s about a 15% improvement, which means I’ve got a lot of form work to do. I think I’m going to try to make a couple pool sessions before Ironman Muskoka.

Final totals for the weekend: 6800 m swim and 34 km in the kayak. Wow.

Here are a map overlay of all the swimming in the bay, and one of all the kayaking in the area. Too much awesome for one weekend.

Swimming

Kayaking

Soundtrack for the drive home: Washed Out – Amor Fati

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Garmin in the pool results

I’m actually surprised that it worked way better than I expected. Here’s a chart of the whole session last night. It actually gives a lot of useful data.

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If you’re not familiar with this program and what everything in that chart means, the main metric that’s tracked here is that red squiggly line, which is heart rate. In the background there are blue, green, yellow and red stripes. Those represent different heart rate training zones. The black squiggly line with the blue fill is actually altitude, which obviously doesn’t apply in the pool, but as a side effect it actually pulls in some very useful data too.

I also highlighted a couple points, which are the orange ellipse and the yellow box. The orange was when we did fast 25s testing reaction times, where my heart rate peaked at (a relatively low for being so out of breath) 165 bpm. The yellow highlight is for the first three sets of 300m. It’s neat to see my heart rate peak in the second set, and then level off in the third.

The other tool I’ve been using in the pool has been my Poolmate Pro, which gives me a whole swack more data to cross reference with it. I’m going to have to detail that device in a separate post, but it’s been awesome for collecting data.

time set # distance speed strokes
0:06:04 11 300 121 22
0:05:44 12 300 114 25
0:05:52 12 300 117 24
0:05:41 12 300 113 25
0:05:40 13 300 113 27
0:05:56 13 300 118 26
0:05:41 14 300 113 30

So here you can see that I was actually going faster during that second set, which would explain the higher heart rate peak. I’m a little upset that I pulled the Garmin off after the third set, because coach Ayesha got me to increase my stroke rate after the first set, and it took a while to find my groove with it. It looks like the fourth set was much quicker, and I didn’t feel that much more tired. It would have been nice to have solid proof.

I ended up removing the GPS, since it felt like it was slipping off whenever I pushed off the wall. I was convinced that I wasn’t going to get any useful data anyway.

A side benefit of using a GPS with a barometric altimeter (one of the cycling-focussed Edge models, as opposed to the running-focussed Forerunners) is that you can actually get a lot of detail on how many laps you’ve done, when you’ve done them, even down to each individual stroke! I’ve noticed this while swimming with it in my swim cap as well. When the GPS goes deeper underwater, the pressure increases, and it thinks you’re dropping altitude.

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During the first of the 300m sets above, it’s very easy to figure out exactly where I did a turn, where I started, where I stopped, and even have a good idea of when I was stroking.

I had a quick look at the raw data that the GPS produced to try and get an idea of how often it was dropping out. The lines on the chart look fairly solid, but when it was slipping down during turns I was a little concerned that it might be missing out. It appears that it was getting my heart rate about 97% of the time. Not perfect, but that’s pretty close.

Looking back at the first chart, I tried flipping the orientation of the strap/GPS the other way, and tied the second strap around my neck. I figured that it would at least keep it from sliding down after turns. It did keep it from sliding, but I didn’t seem to get any useable data. I think my positioning was a little off, and the top strap was a little tight. I’ll try again next time, or maybe I can figure out another way to secure it.

Either way this is really promising, if a little dorky.

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How to use a Garmin 305 to log heart rate data in the pool

It may be a little premature to do up a how-to before I’ve even fully tested to see if it works, but I’m a little excited to try this out. I don’t feel like spending another $200 for another watch so I can track heart rate underwater, especially when I don’t know if I’m going to even find it practical or useful to have that data yet. So back to the spare parts bin to try to hack together something that will work.

My first attempt was to just wear the heart rate strap in the tub, and having the GPS unit close to it. Reception was spotty. There didn’t even seem to be any rhyme or reason to why it would or wouldn’t pick up a signal. Sometimes it could be right next to it and not work, and sometimes if it was far away it’d get a signal. I decided that I’d probably have to keep them close to each other, or at least have no water between them. So I figured out another way to sort it out.

I started with a basic original style Garmin heart rate strap.

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…and an underwater camera bag.

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First I applied a thick bead of silicone around the main part of the strap.

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…then just stuck the underwater bag onto the strap and let it dry.

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It doesn’t even look awkward at all!

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Here’s the GPS in action, obviously getting a reading (I was out of the water).

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Next I tested it in the tub, and it definitely got a solid signal the whole time. Sorry, no pictures, but I DO have a chart showing no dropouts during the five minute impromptu bath I took!

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Monday I’ll be testing this, so I’ll be sure to update this post. Hopefully I don’t get laughed out of the swim session!

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Twelve step program: modifying an old cycling shoe for a midsole cleat position

Since the end of last year when I was told I have a touch of tibialis posterior syndrome (basically a glorified form of tendinitis involving the tendon connecting the back of your shin to the bottom of your foot), I’ve been completely off running, and only able to handle very small amounts of cycling at a time.

I could spend hours explaining exactly why (if you’ve read my training blog you’ll know I’m not exaggerating), but I believe that trying this midsole position will take much of the pressure off my tendon, which might actually allow me to start cycling again, and if I’m very lucky I can resume a regular training schedule. [fingers crossed]

For more info on the midsole cleat position, check out some of the archives on Joe Friel’s blog (author of the Triathlete’s Training Bible and the most vocal proponent of a midsole cleat). His latest midsole cleat post is about how it can improve running performance off the bike, and it also contains links to his previous articles.

This guide is based on Joe’s how to post, which uses a very similar shoe to mine.

Step one: Mark a line down the centre of the shoe. I used the hole in the top with the indentation in the bottom

Cleat-1

Step two: Measure the halfway point in the sole and…

Cleat-2

Step three: Make a perpendicular line.

Cleat-3

Step four: Drill the holes. This shows the mounting plate in it’s position, which I used as a template to drill the holes (I’m not sure where they came from, but I had a few in my bag of parts).

Cleat-4

Step five: Dremel out a square in the inside of the soles to give a spot for the mounting plate to be recessed into.

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Step six: position the mounting plate.

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Step seven: Screw a couple random bolts into it.

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Step eight: Laugh at the pain from sticking your foot into the end of a randomly long bolt.

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Step nine: Grab some appropriate-length machine bolts from Home Depot. Interestingly this non-metric size is a direct match, not only with thread pitch and length, but they’re tapered exactly the same as the originals.

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Step ten: Install new machine bolts

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Step eleven: Consider dremelling a deeper recess for the plate, and possibly reinforce with epoxy if appears that any structural integrity is lost.

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Step twelve: Admire your work. Oh yeah, and test it when you get home tonight. [fingers crossed again]

Cleat-12

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George’s fitness: 2010 year in review

I haven’t had a good “in review” post in a while. When my focus was on blogging and losing weight I did a review post every five pounds (so essentially every month). I’ve been meaning to do a full year review for a few years now, but when the year ends in a whimper there’s not really much reason for it. This has been a much better year than most.

Weight

This year started off a little rough. I came off a long off-season, and hit a peak of 167 in January. That was up from my 155 average of the summer of 09. Not ideal. Training didn’t start until April this year, which was my latest start yet.

By July I had worked back into shape, back to 156, and stronger than ever. For the rest of the summer I focussed more on gaining strength and speed than size and I let another five pounds catch up to me. By the end of November I dumped that, plus five more to actually reach my goal of 150. Although since I wasn’t able to maintain a 7-day average of 150 I don’t really count it as having reached my goal yet. With the holiday season in full swing I’m just trying to keep myself from hitting the 155 mark again. If I can manage that then I’m going to start the new year in the best shape yet. [edit – fat chance, this was written mid-December, and after the winter vacation I tipped the scales at 158… oops]

Cycling

This year was underwhelming compared to 2009. My grand total was 1649km in 77 hours, compared to last year’s 2348 in 137. By the time I hit 1650 last year it was still the middle of June (and I was on my way back from Niagara Falls). However, my average speed had jumped from 20.8 to 22.9. Now I haven’t subcategorized my rides based on whether they’re training rides, travel, or recreational, so that’s a bit misleading. I averaged 24.6 in 2007, but I’m pretty sure I’m faster now. Or at least I was in July.

Still this year was a bit of a disappointment, as I only had three rides that were longer than 100k. The excruciatingly hilly 161k Ride 4 United Way in Bowmanville was definitely a bright spot near the end of the season, but it absolutely pales compared to last year’s 322k Hairshirt.

A lot of the reason why this year was so slow with cycling was that I didn’t really have a cycling-specific goal. Without a Friends For Life ride to Montreal or a Hairshirt it was hard to log enough distance to keep up.

But I’ve got a cool visual showing everywhere I’ve ridden on a map since 2006. It really helps to visualize how different my training has been this year compared to other years. 

2010
2009
2007
2006
200000

Running

I actually ran this year. I started running before even cycling. Last year it was 50k over six hours total, including all my training for my first triathlon. This year I managed 287k over 33 hours. I ran a lot, and gained a lot of speed and endurance. I did my first 10k in 20 years and beat my old time. From June to August I logged over 60k a month. By August I was able to maintain a pace below 6:00/km over 5k, which was a huge improvement over last year. I even got down to 5:30.

I finished off the running season with a half marathon. That was nuts. If you asked me if I’d do that at the beginning of the year if I’d do that… well I might have thought I could. But still. Crazy.

I went through a few pairs of shoes, a couple different orthotics, and a new running technique. They’ve worked reasonably well… but more on the injuries later.

Swimming

I’ve been swimming a lot. Best thing I’ve done was join Ayesha’s swim coaching sessions. My speed and endurance have gone through the roof. I spent all summer swim training on my own, and it worked out great. I managed to finish my best race with a mid-pack swim, which was a huge accomplishment for me. Last year I could barely doggie paddle to save my life. Literally.

I managed to get my swim pace down to 2:00/100m in the pool, which is fairly respectable to me. In a race that might be about mid-pack. My best race was 2:11, which was mid-pack. Over my longest distance race (2000m), I managed a 2:25 pace, which I suppose is pretty good too.

But since the current training, my pace times have dropped significantly. Keeping in mind that in the pool we’re not usually wearing wetsuits (and are as a result significantly slower), I can do 400m at just under a 2:00 pace. My 50m would be at 1:16 (if I were able to maintain that speed for twice as long, but still). 

Volume this year was just shy of 80km over 42 hours. Compare to last year’s 9km in 9 hours.

Triathlon – training

This deserves to be listed as a separate sport. Training for triathlons went really well this year. I joined Toronto Triathlon Club and met a whole swack of awesome people. This is what kept me motivated through the year, and if it weren’t for them I wouldn’t have pushed as hard as I did to get ready in time for my first race. Most of my best rides have been solo, but having this group to meet every Saturday morning really helped.

My favourite experiences of the summer were definitely the 7:00am swims at Wilcox. Putting in 2000m to cross the lake and back before most people are awake makes me feel nuts enough.

The rides after were much different than what I’ve been used to. Instead of focusing on gradually increasing distances as a group and exploring new areas, this was regimented. Everyone had their set time to train for, same starting point, and same training partners. I’ve seen the same stretch of Bayview to Vandorf to Warden way too many times this year. Not better or worse, just different. Less casual, less fun, but more effective.

The post-ride brick runs were fairly gruelling. Not a whole lot to say. I managed to run a circle around the lake I swam across one day. 

Triathlon – racing

Huge huge huge huge improvements this year. Might as well just lay out the numbers.

Last year:

Sprint distance – swim avg: 3:53/100m – bike avg: 29.34 km/h – run pace: 6:00/km – 12th percentile finish (88% of the participants beat me)

This year:

Sprint distance – s: 2:38 – b: 28.45 – r: 7:25 – 10.8 percentile
Olympic distance – s: 2:48 – b: 28.63 – r: 6:47 – 14.4 percentile
Sprint distance – s: 2:14 – b: 31.43 – r: 5:47 – 72.73 percentile (!?!!!!)
Long course – s: 2:25 – b: 28.6 – r: 8:59 – 7.89 percentile (!?!!!)
Sprint(ish) distance – s: 2:11 b: 28.6 – r: 5:43 – 44.98 percentile

Last year I was in optimal bike shape, run was okay, but swim was crap.

My first race I just improved on the swim. I had some injuries to tend to on the long run.

In the second race I panicked in the swim, but had a decent ride, and I ran for most of the run

The third was just gold. My ideal race, and my peak form. Great swim, super insane ride (where I was able to ride the line between puking and going fast), and a solid run. I can still replay this race vividly if I think hard enough.

The fourth was a good swim, a good ride, and a crampy McCramp of a run. More like a walk actually.

The fifth had my best swim ever. Come to think of it this was right after the Toronto Triathlon Club’s open water swim clinic. The ride was good (most of my races this year averaged precisely 28.6 km/h), and the run was my best yet.

In other words it was a great year for racing. Looking deeper into the statistics, it really shows you how much emphasis is on the bike portion. The one race where I had a really standout performance I totally killed it.

Injuries

This needs its own separate section. I really don’t feel like thinking about the negatives, and I’ve written enough about them already, but…

IT Band – this year it’s been pretty good. It was bad in the beginning, but Dr. Cindy did a great job of working it out and giving me a new running technique that helps to minimize the strain on it. Her new orthotics helped a lot too. Later in the year I made the connection that if I keep my cycling and running in balance to each other, it’s less likely that I’ll get a flare up. If I just run it gets reaggravated. If I cycle regularly it’s better. Weird.

Shoulder – I haven’t lifted much weights this year, so there hasn’t been too much pain. It starts to bug me a little when I swim a lot, but luckily I’m not strong enough for that to be a huge issue yet.

Tibialis Posterior Syndrome – this is a big one. In fact I’m not even sure if this is completely all of it. But whatever it is, this started with me having insanely flat feet, and was aggravated by rolling my ankle go karting. I think I’ve got a hold on how it happened.

1 – flat feet followed by 
2 – rolled ankle followed by 
3 – lots of cycling followed by 
4 – lots of running followed by 
5 – lots of swimming followed by 
6 – lots of swimming then lots of cycling then lots of running

Totally cumulative. I know how the final aggravation into an actual injury happened. One evening I ran 5k in tennis shoes with no orthotics. The next morning I did a cross-lake swim in cool water, which made my foot cramp. It didn’t completely un-cramp (it was tight), then I pushed hard on the bike. That was bad, but when I got off the bike it was absolutely inflamed. Five minutes into the run it was toasted. Sucks.

To fix this I’m off my feet for a while. I’ve got to wear orthotics 24/7, and the angle they’re on needs to be increased to match the natural angle of my feet. Big adjustments. So it’s gradual. Sucks.

When next season happens I’m going to do what I can to try and prevent cramping (magnesium, maybe other minerals, salt, experimenting, keeping my feet warm (in swim booties) etc). On the bike I’m going to get some shims (and/or even orthotics) to bring my angle back up. And running I’m going to work these killer orthotics. It’s going to be interesting. But hopefully by June I’ll be good to go.

Apparently this injury usually takes up to nine freaking months to completely heal. I may be symptom-free after six weeks and can slowly start to reintegrate exercise into my schedule, but wow. It may be a bit of a struggle to be ready for a full marathon by September. Unless I can find a good six month couch-to-marathon training plan.

Just the totals

2009

Cycling: 2348.51 km – 111:48 hours
Running: 50.57 km – 5:45 hours
Swimming: 9.25 km – 9:09 hours
Total: 2408.33 km – 126:42 hours

2010 

Cycling: 1649.66 km – 71:20 hours
Running: 276.47 km – 32:27 hours
Swimming: 79.41 km – 42:41 hours
Total: 2005.54 km – 117.49 hours

My favourite part. Looks like I got in less time this year overall, but not by as much as I had expected. Also, this year ranked second in distance covered, even beating out my ride to Montreal year.

2011

It’s hard to come up with a proper plan for next year. I’ve got my injury to deal with right now, which is going to cause another late start for cycling and especially running. I’m hoping to ease into swimming without a pull buoy and cycling soon. The running might have to take a bit longer. Or maybe the cycling is more aggravating. Either way it’s a process, and a long one at that.

As for my annual hours spent, it looks like I’m way way way under, and I have been for the past few years. I’ve probably gone into these events way undertrained. Reading my training bible, they don’t even have plans for people who have less than 200 hours a year to dedicate to training. I’m hoping to be able to put in 300. If not this year, at least for my Ironman year (if this injury doesn’t prevent that from happening (*arghh!!!!*)).

Nearly tripling my hours spent training sounds like a lot, but really it’s not when you factor everything in there. During the summer I’ll be doing 3 hours of just swimming a week. One long bike ride is four hours, a couple spin classes are two more, and whatever I’m able to do running (maybe two more hours a week to start), and we’re already looking at over 10 hours a week if I skip one hour. Times 50 is 500 hours.

Wow.

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This must be the scariest hiking trail I’ve seen.

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Fall colours ride with TTC

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Salvaging data from a bad race – Edge 305 GPS accuracy while swimming and accounting for navigation errors

The purpose of last Sunday’s race was to try and gauge whether I should register for the Muskoka half-ironman in September or not. Looks like I’m not going to be registering for this year. I could definitely finish it, but based on the Muskoka long course race on Sunday I don’t think I’d be able to compete at the level I want to for it to be worth it.

The swim went well, but on the bike I started running into mechanical issues, and the run walk was a complete waste. Here’s the full report and some pics.

On the bright side I’ve got some juicy GPS data from the swim.

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The yellow line is the approximated actual course. My turns were actually fairly close to the buoys, so it should be fairly accurate. Google Earth shows this as being 2021 metres, which is pretty close to the reported distance of 2000 metres.

The red line is my actual GPS track. My Edge was in my swim cap (it’s pretty big), located on the back of my head. It was a cloudless day, so it looks like it actually got a pretty accurate reading. It reads as being 2170 metres. It’s always a bit high.

Inside the red line is a white line I drew in Google Earth that averages out my GPS path. Since the GPS goes slightly underwater every stroke it really messes up the  paths. The line I drew should be very close to my actual path. There are a couple parts where I remember making sharp navigation errors that even show up in there. That reads as 2044 metres.

The odd little line is the 22 metre green one. That’s the distance of the furthest point from where I diverged from the optimal line. I’m not sure if it makes sense after you look at the numbers.

2044m – (actual swam) subtract
2021m – (actual course) equals
23m extra swimming due to bad navigation

But if you look at my path, I went 22m off-course before the first turn, and then almost as much again by the second turn. Hrm. That doesn’t really seem to make sense.

I measured from the start point to the first buoy only. Actual distance is 512m, and my averaged swim path is 524m, for a difference of 12m. How could I go 22m off-course and still only have swam 12m more than someone who went straight? I actually had to draw this out and measure.

Oh jeez. Pythagorean Theorum. Grade nine math. a^2 + b^2 = c^2.

Pyth

So if there was a 100m straight line course and you went 25m off-course, then you’re going to travel 111.8m. So I guess that all makes sense now.

If I would have had perfect navigation my time in the swim would have dropped from 48:18 to 47:45. That’s 33 seconds, or about a 1% improvement. Theoretically at least. In reality if I would have been navigating better I would have been closer to the pack and had a few more options for drafting.

At least now I know that going off course isn’t necessarily that bad, as long as you keep your lines straight. Zig zagging will just compound the problem. But if you’re a few metres out from where you want to be, don’t try to compensate for it and try to head toward the middle of the course because you’re probably going to overshoot.

Keep looking ahead!

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Impulsively entered an olympic distance tri and actually finished!

I was completely unprepared for this. I wanted to do an open water swim and a quick training run so I just impulsively entered. After Saturday’s solo swim I figured it would be safer to have kayaks nearby anyway. I really like this race distance. It seemed like a far-fetched idea three weeks ago, but maybe it might actually be possible to do a half-iron this year! Wow.

The full detailed race report

The swim, T1, the bike, T2, and the run on garmin connect.

The results

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Completed the Milton triathlon yesterday in a blazing fast 95 moments flat!

Good news. I didn’t drown, and had a good T1 transition! Bad news? It’s all in the race report.

My very detailed race report

The track on Garmin Connect (for the ride and run)

The full race rankings

Crazy number coincidence – 2:22:30 is exactly 95 moments (the medieval unit of time). So I guess technically I got medieval on the race. Awesome.

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