Cornwall Tri 2015

Last weekend was the Cornwall Tri (6 days ago as started I am writing this report). I am happy to say I completed it and felt good afterwards dropping some time in a few areas. The weather was great for race day too, no too hot and some sun here and there. I am going to write about about each section like what I did with my goals. On race day, I woke up around 3:30 and I was up. I eat a big breakfast and also force myself drink a bottle of Skratch labs Hyper Hydration Mix. As it says “This isn’t for sipping on the couch, it’s for when you’re about to spend some serious time and energy in the pain cave.” I know this tri I would be putting myself in the pain cave.

Swim – 1500 Meters
When I went to rent my wetsuit, the store only had a long sleeve wetsuit that was a bit tight for me. I had no choice and bite the bullet and grabbed it. I personally like a sleeveless wetsuit for two reasons, 1 more motion for my arms/ the feeling of it I am not a fan of and I do not need the extra buoyancy for my upper body when my legs already sink. My reach goal this year was break 28 minutes and realistic goal was to break 30 minutes, including T1. Since this tri does not have different timing for T1.

2 laps of 750 meters

As you can see from the picture above, the swim is a 750 meter rectangle. After getting my wetsuit on with the help of my sister, I walked down to the swim with two (Phil and his wife Guylaine) Cornwall Mutlisport Club Members that I saw at Maple City Tri a few weeks earlier. I got in the water and it felt great. I did a few warm up swims to get the body going and just relax. Before the start as we was lined up, one of the people to my left, made a joke about peeing now or later.  It helped take down the stress level. When the gun started I just went for it. This year, I went a bit closer to the inside from the the start. But was not in the inside area until most of lap one was finish with. As you can see with this image below.
swimloopsI just got into a rhythm and kept it with my arm strokes. My arms did felt a little different then last year with the full sleeve wetsuit. During the swim, I liked seeing the double buoys meaning to turn, which made it so easy to spot. My time for the swim was just over 27 minutes a bit slower then last year, which was 26 something. After the swim, there is a 200 meter run to transition, inbetween there are wet suit strippers (which I love).
running to T1 (photo by Cornwall Tri)

running to T1 and somewhere after this picture I lost the blue swim cap opps. (photo by Cornwall Tri)

getting out of the swim (photo by my mom)

getting out of the swim (photo by my mom)

Since I was wearing tri clothing already. Thanks to Team BBC voler tri clothing! I put on my bike shoes, helmet and grab my bike and off I went. I did forget to get a Untap or Sportsbeans next to my biking shoes. My time including the T1 was 29:41.1. For swimming slower then last year, my T1 time dropped a lot. It can be improved even more. Overall I am happy with my swim, I just need to get more conformable to swimming more inside with more contact. This will come in time. Looking back, I also forgot to hit the button for transition until I was pedaling on my bike which I did switch.  So give or take 30 seconds of my Garmin/Strava data. I did hit my realistic goal of breaking 30 minutes.

Bike – 40 KM
While I did not hit the button on the Garmin Fenix2 so I do not have 4 of the Strava segment but only 3, as I hit the button past the start of it. This year I felt great on the bike, getting into a rhythm and kept it up.
and making sure I was clipped it (did not hear the right foot click)

and making sure I was clipped it (did not hear the right foot click) photo by Cornwall Tri

On race day, I forgot my Garmin Edge on my bed, so I was going to at the data while riding opps. At least I still have my Fenix2 but meant I have to look at my watch while riding.  The course had a few sections which was freshly paved which made it amazing. One thing I loved about this tri is the 10KM loops are closed to road traffic which I am a big fan of. Thanks to The Sufferfest and TrainerRoad for building me faster this year and it felt great.
coming into T2

coming into T2

Only hiccup for me on the bike this year, as I did drink my water and Skratch Labs was that on my last loop, just when I was three quarters done with the loop. My chain came off from the front derailleur. Looking at the Garmin Connect data I lost just over 2 minutes as you can see in the picture below.

last lap you can see the 2 minutes I lost for 2015 data

Strava Segments data

I did get beat my personal best the Strava segment 2 times offically and another time if you take away the lost time from the chain slip. Also the first lap I should have beaten it too as I was going faster on that lap. My reach goal was 1 hour and 10 minutes and my realistic goal was 1 hour and 25 minutes. My time last year was 01:30:25. This year my time was 1:26:15.9 so I did not beat any of the goals. If my chain did not come off, I would beaten the reach goal. Always next year I guess.
I am not sure but it was pretty quick. I dropped off the bike, helmet, change shoes and off I went after grabbing my race belt. I did not hear a beep so no idea how long it was. My time on my Garmin watch was 30 seconds so I am happy for that but I think it was around a minute.
Run – 10KM
The run itself is along the St. Lawarance River on the path to Grey Creek park and run back. It has some sections of shade but mostly no shade. My reach goal was 1 hour and my realistic goal is 1 hour and 25 minutes. Leading up to this, I know my speed for short runs have been improving but longer runs. I have not run as much as I wanted to for longer distances but I figure I just go with the flow.  On race day after I put on my belt, I hit the button of my watch and started to run. I felt better then last year. As you can see you are running mostly along the river.

Run course

I kept moving and only stopped twice, once for my untap that I dropped and other time at the aid station to get more drinks. I eat some sport beans while running and felt good. At a few of the aid stations I grab something but felt great to skip a few of them as well which I can say was a nice item. This year it did not seem that a lot of folks was passing by me. I looked at my watch a few times and just go with the flow.

running back to the finish (photo by Cornwall Tri)

finishing up with a new personal best (photo by my mom)

I wanted to do better at a few times but my legs told me to shut up so I listen to them.  At the end my run was 1:15:29.4 which blows away my last year split of 1 hour and 30+ minutes and a minute plus shy of my record 10K since I restarted keeping track.
My end time for the tri was 3:11:26:4 compared to last year time of 03:32:01.9. I am pretty happy with that almost 21 minute improve of overall time.  Also I enjoyed it more this year and I did have fun. I can not wait to next year event!
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Posted in biking, history, Jamis, results, running, sufferfest, swimming, TrainerRoad, tri, Xenith SLE
One comment on “Cornwall Tri 2015
  1. […] did a nice brick to get my legs going. As I dialed everything in for the race. The next day was the Cornwall Tri. You can read about it here. I have to say this year went a lot better then last year.  Here hoping to next year being even […]


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