The triathlon training blog of Phil Barnes

Cornwall Triathlon Race Report 2019

It was a perfect day for the Cornwall Triathlon. The morning started cool (but not cold), and when the sun was up, it was warm (but not hot). The humidity was low, and the wind was almost negligible.

It's been three years since I've done the Cornwall Triathlon, and I wasn't sure what to expect. Surely, there would be no way I could come close to my previous best of 2:25. With minimal swimming, and lack of focus since Tinman, I was thinking it would be lucky for me to flirt with 2:30.

The Swim (1500m, 2 x 750m loops)



The swim went great. I had no idea how fast I was going. It felt pretty comfortable, not anaerobic. I got isolated after 750m, and pulled a group for 375m, and then merged with another group on the final 375m. I had opted for the sleeveless wetsuit, sacrificing perhaps a little speed for comfort - and ease of removal - I wanted to wear my watch the entire race so I would have an accurate idea of race-time.

It was satisfying to hit the shore at 24:something, but a huge surprise to find out I was 5th out of the water, and ahead of Chris and Dan.

Official Swim Time: 24:17 (1:37/100m).

T1

I had pre-planned not to use the wetsuit strippers, but was slightly disoriented and forgot to even start undoing my wetsuit until I was nearly at the bike racks. It came off easily enough, and I was on my way to the mount line with little-to-no faffing about. I entered 5th, but came out 4th. I had opted for shoes on the bike, but struggled a bit getting strapped in (not a fan of my new shoes).

Official Transition 1 Time: 1:40

Bike (40K, 4 x 10K loops.... actually slightly less, total bike distance was 39.2K)

It seemed to take the better part of the first loop to get comfortable. I didn't feel like I had any power in my legs. I was hoping to be in the 220s, but was struggling to keep 190 W.  My speed was pretty good though, so I used that to cheer me up.

I kept the bike honest and spent some matches to make passes whenever I crept into a draft zone. Only to be eventually re-passed.

Despite being less than planned, my average power output was consistent. The laps were 203W, 209W, 211W and 204W respectively. I was net passed by 5 people and started the run in 9th position.



Official Bike Time: 1:04:29 (36.1 km/hr @ 210 W weighted average)

T2

Seemed methodical enough, but at the time it felt like I spent too much time wasting time. I put socks on for the run.

Official Transition 2 Time: 1:20

Run (10K, 1 x 5K out-and-back)

When I crossed the timing mat for the Run out, I hit lap on my watch. Being pre-set up in triathlon-mode it should have switched over to Run mode. But somehow, I must have not pressed the button hard enough when I started transition, so for the first part of the run it still thought I was in transition.

I did happen to notice the time, which was the current race time, and it said 1:30 (1 hour and 30 minutes). This seemed wrong to me, I thought that was my bike time. But then I realized that it was in fact my race time, and I started to salivate... I could run a 60 minute 10K and still get 2:30. .... I could run a 50 minute 10K and get a huge PB of 2:20. ... If I ran a 45 minute 10K I would be 2:15!!

Not being in "run" mode, when I got the first kilometer marker, my watch didn't beep, so I didn't know my pace... exactly. It did read 1:35 race time.... so I thought, oh well, I'm running 5-minute kilometers. I made a deal with myself that I would hit "Lap" at the turnaround, that way I would have my kilometer pace alerts on the way back to motivate me to keep going.

The run felt odd in that there was no one around me for the first 5K. I was completely alone, no one to pass, and no one was passing me. I had never experienced that at the Cornwall Triathlon. The first pass came unexpectedly just before the turnaround. And then, there were two more passes along the waterfront. Each time I was passed, it was with authority. I was clicking away in the mid 4:30's and 4:40s and these guys were going low 4:00s.

With about 3K to go, I was doing the math again. It was clear that a sub 2:20 finish time was going to happen. I was over the moon. I tried to will myself to run a little faster, to set a really low finish time, but with no one in front to catch, and no one behind to motivate me, and with a top-10 finish not going to happen, I kind of [regrettably] gave up and cruised it in for a final time of 2:17:52.9

Final Run Time: 46:09 (4:36/km pace; practically even splits for the first 5K and second 5K)

Final Finish Time: 2:17:52.9 [13/134 Overall, 12/87 Men, 4/26 M40-49]

Nutrition Report

2 bowls of Vector cereal for breakfast, 300 mL of water on the bike (not a lot), 2 gels on the bike, 1 gel on the run @ 5K, a sip of water at each aid station on the run.


Additional Barnes Family Deets:

Guylaine had a great race, setting a PB for herself at 2:42:45; and, Laura had a great debut at the Sprint distance with a 1:32:56 (and 2nd place in her category).


Past Cornwall Olympic History
  Year
Swim
T1
Bike
T2
Run
Total
 2019 
 0:24:16 
 0:01:40 
 1:04:28 
 0:01:20 
 0:46:08 
 2:17:52 
2016
0:23:35
0:01:55
1:08:47
0:01:06
0:47:59
2:23:22
2015
0:27:08
0:01:38
1:09:38
0:01:15
0:46:07
2:25:54
2013
0:28:00
0:02:26
1:15:20
0:00:52
0:46:08
2:32:41
2012
0:30:06
0:02:01
1:13:59
0:00:58
0:44:39
2:31:40
2010
0:30:50
0:02:18
1:23:21
0:00:30
0:48:43
2:45:11
2009
0:32:17
0:02:00
1:16:31
0:01:00
0:53:21
2:45:08
2008
0:29:20
0:01:46
1:15:00
0:00:40
0:48:21
2:36:41