Liberty Triathlon - Half Ironman - Triathlon1/2 Ironman


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Maple Plain, Minnesota
United States
Cadence Multisports
Total Time = 5h 15m 42s
Overall Rank = 65/235
Age Group = 39-39
Age Group Rank = 12/29
Pre-race routine:

Typical pre race meal - PB&J, banana,coffee,gatorade. Drove down with my son, Drew, who would swim for a half-iron relay. Couple of other guys rode along, so I felt a bit more relaxed than with some other races.
Event warmup:

Light jog and some swimming with my son - it was his first OWS in a race. Missed the BT get together as we were out swimmming.
Swim
  • 32m 55s
  • 2112 yards
  • 01m 34s / 100 yards
Comments:

Good swim for me, and this is usually my strongest event. Rather smooth water going out, but more choppy on the backstretch and I took in a few unexpected mouthfuls of water. I was in Wave 2 and passed quite a few swimmers from the first wave.
What would you do differently?:

Nothing - happy with the time
Transition 1
  • 01m 45s
Comments:

Uneventful - a little more dizzy that usual and so maybe a little slower
Bike
  • 2h 53m 8s
  • 56 miles
  • 19.41 mile/hr
Comments:

Obviously, my slowest event. Not sure why my pace was so slow. I've never ridden this course before. HR was Zone 2-3 except for the hills. Nutrition was good. Three MOJO bars (love those things - salty and easy to chew), four powerbar gels (vanilla taste wasn't that great), and two bottles of GE. Cool ride with no rain, so didn't push the fluids that hard. Had to pee by mile 20, but I didn't see a port-o-potty on the entire course. Just held it until transition.

I really wanted to save something for the run, so I did my best to keep the HR low. Resulted in a slow bike, but it looks like it paid off on the run.

I passed ONE biker on the entire course. I must have been passed by 50 others. Oh well, that's what I get for starting in the 2nd wave and having a good swim time.
What would you do differently?:

Consider pushing a little harder - always a trade off when you have a long run to follow.
Transition 2
  • 02m 26s
Comments:

Uneventful - boy did I have to pee!
Run
  • 1h 45m 31s
  • 13.1 miles
  • 08m 03s  min/mile
Comments:

A very good run for me - ran a 8:50 pace at Chisago last year. That was a hot day, though. Started to rain about mile 7 and didn't let up. Took in 3 powerbar gels and two cups of HEED (not too bad). With energy saved on the bike :) I was able to pick up the last half of the run - neg splits. My right calf had been bothering me over the last month, but no issues with it today.
Post race
Warm down:

Cooled down very quickly with the cold rain - waited for Sam to finish. My son's relay team finished a few minutes ahead of me. Sucked down two steak sandwiches and changed for the drive home. Glad to get into some dry clothes.

What limited your ability to perform faster:

Maybe my bike split - if I would have pushed a little harder, would I have lost too much time on the run?

Event comments:

Needed port-o-potties on the bike course. I could have let it go in the woods, but I saw the marshalls quite often and didn't want to get penalized. Maybe I just need to learn to let it go on the bike!




Last updated: 2009-11-22 12:00 AM
Swimming
00:32:55 | 2112 yards | 01m 34s / 100yards
Age Group: 0/29
Overall: 29/235
Performance: Good
Suit:
Course:
Start type: Wade Plus:
Water temp: 67F / 19C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Bad
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:45
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:53:08 | 56 miles | 19.41 mile/hr
Age Group: 0/29
Overall: 100/235
Performance: Average
Avg HR 145 (zone 2)
Wind: Little
Course: Rolling hills with a few short climbs - rather technical
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 02:26
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:45:31 | 13.1 miles | 08m 03s  min/mile
Age Group: 0/29
Overall: 60/235
Performance: Good
Avg HR - 155 (zone 2)
Course: Trail run - almost all paved - rolling hills
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4