St Croix Valley Triathlon - Triathlon


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Hudson, Wisconsin
United States
Final Stretch
warmF / 0C
Sunny
 		Total Time = 2h 26m 49s
Overall Rank = 13/98
Age Group = M55-59
Age Group Rank = 1/6
Pre-race routine:

We stayed at a Quality Inn in Hudson. Found a Mexican place for dinner. I've had 2 AG at Buffalo including a PR with Mexican as my pre-race meal. IF I do this race again we may stay at Bob & Kay's, they are in Woodbury but only about 9 miles from the race site.

Honey Nut Cheerios and banana in morning. Arrived at race site about 6:10 for a 7:30 start.
Event warmup:

A little over 2 miles on the bike, checking out the start/finish of the bike course. A short run, and stopped to pee and the zipper broke on my 1 piece tri suit, just like at RochesterFest. I was ready this time and had a 2 piece in the car so I ran there nad changed. My biking sun glasses also broke before my warm up ride but I had extra sunglasses in my pack. Short warm up swim during the pre-race meeting.
Swim
  • 32m 39s
  • 1640 yards
  • 01m 59s / 100 yards
Comments:

I thought the swim went pretty well but I was 1:07 slower than Milwaukee.
Transition 1
  • 01m 20s
Comments:

1st in AG by 38 sec
Bike
  • 1h 07m 24s
  • 24.8 miles
  • 22.08 mile/hr
Comments:

The roads were a little rough close to transition when we were still in town. Got better as we went. Sprint people used same course with turnaround at 5 miles so a little more crowded early and late.

I made top 10 overall on the bike which is cool.
Transition 2
  • 01m 18s
Comments:

2nd in AG +2 sec
Run
  • 44m 11s
  • 6.2 miles
  • 07m 08s  min/mile
Comments:

I'd had decent training since Milwaukee and was looking to get close to 7:00 pace as in earlier in the year. Started out OK but the hill at the end of mile 3 hurt the pace. Mile 4 was good as I caught 1 guy and another passed me but I hung with him but then miles 5 and 6 I saw my pace drop.

I went back and looked at Avg HR at my Olys and found I'm not working as hard as earlier. Buffalo on 6/2 AVG HR 162 pace 6:45, RochesterFest on 6/23 AVG HR 165 pace 6:59, Milwaukee on 8/10 AVG HR 158 pace 7:15. Here AVG HR 154 pace 7:07. Bottom line, is I need to push myself harder. Granted the later races in Aug were hotter but that should drive my HR up even more.
Post race
Warm down:

Plenty of fluids, the run was hot even with the shade. Ate the post race food, waited for awards and prize drawings.

What limited your ability to perform faster:

See run comments, I think I need to push myself harder, especially on the run where it gets to be more mental as you get tired and want the race to be over.

I also went into this race knowing it was a small field and I should win my AG unless someone unexpected showed up. I may have slacked a little vs knowing I was up against known fast guys.

I was 11 seconds slower than at Milwaukee 3 weeks ago. I thought with a smaller transition and better lead up training I would beat my Millwaukee time. Water was much warmer here. Bike courses were similar with one decent hill but Milwaukee had a flatter and easier run course.

Mexican food pre-race is now 3-for-3 in AG wins

Event comments:

The awards dragged a little at this one but Jerry did a good job. Not a lot people hung around and it was a small race to begin with.

Pics
#1 - pre-race
#2 - start of bike dismount
#3 - ready to run into T2
#4 - start of run
#5 - end of run


Profile Album


Last updated: 2013-09-01 12:00 AM
Swimming
00:32:39 | 1640 yards | 01m 59s / 100yards
Age Group: 4/6
Overall: 44/98
Performance: Average
1:59 pace , 1:55 at Milwaukee 3 weeks ago.
Suit: Desoto Black Pearl
Course: 2 loop rectangle. They said you could stand up almost anywhere on the swim but I never tried.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding: Good
T1
Time: 01:20
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:07:24 | 24.8 miles | 22.08 mile/hr
Age Group: 1/6
Overall: 9/98
Performance: Good
AVG HR - 148 Max HR 164 right at start I started Garmin a little late, it had distance at 24.61, speed at 22.1 1 3:21.1 1.00 17.9 2 2:38.3 1.00 22.7 3 3:35.0 1.00 16.7 4 2:50.4 1.00 21.1 5 2:36.6 1.00 23.0 6 2:52.3 1.00 20.9 7 2:26.3 1.00 24.6 8 2:35.1 1.00 23.2 9 2:54.3 1.00 20.7 10 2:28.4 1.00 24.2 11 2:51.9 1.00 20.9 12 2:44.4 1.00 21.9 13 2:36.1 1.00 23.1 14 2:24.0 1.00 25.0 15 2:36.3 1.00 23.0 16 2:40.6 1.00 22.4 17 2:30.9 1.00 23.8 18 2:57.8 1.00 20.2 19 2:43.9 1.00 22.0 20 2:41.5 1.00 22.3 21 2:43.6 1.00 22.0 22 2:29.2 1.00 24.1 23 2:01.8 1.00 29.6 24 2:40.0 1.00 22.5 25 1:44.9 0.62 21.2
Wind: Little
Course: Kind of a winding out and back course with a decent long uphill early getting up out of the river valley.
Road: Smooth Dry Cadence: 97
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:18
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
00:44:11 | 06.2 miles | 07m 08s  min/mile
Age Group: 1/6
Overall: 11/98
Performance: Average
AVG HR- 154 Max HR -173 1 6:59.1 1.00 6:59 158 2 7:14.2 1.00 7:14 161 3 7:22.9 1.00 7:23 152 4 6:59.5 1.00 6:59 153 5 7:14.0 1.00 7:14 150 6 7:21.9 1.00 7:22 152 7 1:00.4 0.15 6:45 143
Course: Out and back with a loop at the turnaround. Slight hill at end of mile 2 otherwise pretty flat. Fairly shaded.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4