Lake Mills Triathlon - TriathlonSprint


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Lake Mills, Wisconsin
United States
Lake Mills Triathlon
55F / 13C
Precipitation
Total Time = 1h 20m 27s
Overall Rank = 122/594
Age Group = Men 40-44
Age Group Rank = 20/48
Pre-race routine:

Rest days in prior week on Wednesday and Saturday. Felt rested even though not tapering for a sprint race. Nutrition OK (carbs and protein on Friday and Sat). Sleep was interrupted at home. Breakfest on race day was one multi-grain English muffin with almond butter, banana, V8 fruit juice, coffee. Ate one gel before swim. Felt like enough, although I was hungry after race.
Event warmup:

WU for 15 minutes on run and 200 meters swimming.
Swim
  • 09m 30s
  • 440 meters
  • 02m 10s / 100 meters
Comments:

Better sighting than in Memphis. Breathing and overall cardio in the water were fine. Maybe went too slow again. Had very hard time getting away from pack until after the first buoy (~125m). This poor swim might not have hurt me as much as I thought initially because I would have picked up only one spot in my age group in this race by shaving off 2 minutes.
What would you do differently?:

Get swim coach to help me (again).
Transition 1
  • 02m
Comments:

Time was not bad but maybe I could shave off 15s from this time. Ran to T1 and found spot easily. Slow taking off wetsuit (again) and putting on shoes and helmet. The cold didn't help my fingers working fast. Put on bike shoes in T1 and no problems running to bike exit.
What would you do differently?:

Practice taking off wetsuit and I have got to cut the ankles off this suit.
Bike
  • 45m 46s
  • 15.8 miles
  • 20.71 mile/hr
Comments:

Bike was OK for me. During the bike, I thought I had biked harder judging from how I was feeling and that I had gained ground from the swim. Not really, I guess. Maybe the cold slowed me down from what I expected. Stayed aero >95% of time. Little neck pain and no back pain. Did not drink all of my Gatorade in Profile bottle.
What would you do differently?:

Wear gloves or arm warmers? I don't know but it might have helped.
Transition 2
  • 01m 38s
Comments:

I can shave off 30 to 45s. A little difficulty finding bike - got confused as someone in the next was also using their bright green running jacket as a market.Cold fingers and difficulty getting off helmet and putting on shoes. Ran into T2 with bike shoes on.
What would you do differently?:

Need to practice getting off of bike smoothly while leaving shoes on bike.
Run
  • 21m 36s
  • 3.11 miles
  • 06m 57s  min/mile
Comments:

6:58 min/mi. Beat goal of 7:10 min/mi. Thank goodness for my run. Legs felt good in first ½ mile on run although cardio was pretty ragged in the first mile. Paced with a faster runner starting at mile 1.7 (he was a different age group). Did not wear socks as I initially planned and no problem with blisters from Mizuno Inspires (I think my laces were too tight at MIM last month). Used liquid bandages on blister leftover from MIM. Rt hamstring did not bother me today.
What would you do differently?:

Nothing
Post race
Warm down:

None. It was cold and wet so I put on semi-dry and semi-warm clothes.

What limited your ability to perform faster:

Cold fingers. Poor start to swim.

Event comments:

I think this is my only sprint this year as I am training for HIM and Olympic. It was a good workout for me and good practice in cold and wet conditions.

I intend to do the race again next year and hopefully see some improvement.




Last updated: 2009-05-21 12:00 AM
Swimming
00:09:30 | 440 meters | 02m 10s / 100meters
Age Group: 30/48
Overall: 0/594
Performance: Bad
Suit: Full
Course: Counter clockwise course with two bouys.
Start type: Wade Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Good Drafting: Bad
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 02:00
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
00:45:46 | 15.8 miles | 20.71 mile/hr
Age Group: 25/48
Overall: 0/594
Performance: Good
Wind: Some
Course: All in all a good course except for tricky start and end with narrow lanes and a tight 180 dgree turnaround at half way.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:38
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Below average
Shoe and helmet removal Bad
Running
00:21:36 | 03.11 miles | 06m 57s  min/mile
Age Group: 16/48
Overall: 0/594
Performance: Good
Course: Out and back with one tiny hill. Run is on a soft trail. Very nice.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3