Brewhouse Triathlon - TriathlonLong Course


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Duluth, Minnesota
United States
70F / 21C
Overcast
 		Total Time = 2h 23m
Overall Rank = 112/154
Age Group = 50-54
Age Group Rank = 10/10
Pre-race routine:

Got up at 4 am to drive up from a Days Inn in Maplewood.
About 2:15 min drive up to Pine Lake(West of Duluth).
Only about 5 1/2 hours sleep.
Had a parfait early and 3 hotcakes w/ some syrup about 2 hours before race w/ a small latte.
Set up area by 8 am and ready to go
Event warmup:

Did a couple of warm-up swims in wet suit around 8:30 and again at 8:45.
Since I arrived a little late, didn't have time to do any running or biking.
Swim
  • 30m 34s
  • 1408 yards
  • 02m 10s / 100 yards
Comments:

Short Course started 1st w/ an in water start.
Long Course followed w/ a beach start w/ a run into the water.
I stuck to the outside and back. However, did get caught by other waves so there was some jostling at times. I was much more comfortable w/ that today.
Had to dump water out of goggles 1 time and tighten them up.
Was a little difficult for me to site buoys as they were very far apart.
Tried to relax my back and glutes/hamstrings to save for the run.
What would you do differently?:

Swim was ok. Need to be willing to swim closer to the buoy line.
Swim is getting more comfortable with each tri.
Transition 1
  • 03m 6s
Comments:

Haven't really focused on this yet
Bike
  • 1h 04m 27s
  • 20.6 miles
  • 19.18 mile/hr
Comments:

Rough pavement took a lot of the legs and was hard on my back.
Tough course for me to really get much speed.
Was spinning a little higher to try to save legs, but, tough w/ all the bumps.
Dropped my water bottle and had to go back and pick it up.
Transition 2
  • 01m 59s
Run
  • 42m 55s
  • 5 miles
  • 08m 35s  min/mile
Comments:

Had to stop and use porta-potti right after start of run.
Must of over-hydrated.
Probably lost 30-45 sec.
A lot of gradual uphill.
Had right hamstring cramp up at about 3.5 miles.
Walked for about 100 yds then was ok.
Sprint finish.
What would you do differently?:

Try not too overhydrate.
Post race
Warm down:

Dynamic stretches.

Event comments:

A good race except for the pavement which spoiled what could have been a nice bike course.




Last updated: 2010-07-18 12:00 AM
Swimming
00:30:34 | 1408 yards | 02m 10s / 100yards
Age Group: 9/10
Overall: 124/154
Performance: Average
Suit: WetSuit - Full Sleeve
Course: Triangular - long base out, then out to the top of the triangle and back to the beach.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Below average Navigation: Below average
Rounding: Average
T1
Time: 03:06
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
01:04:27 | 20.6 miles | 19.18 mile/hr
Age Group: 8/10
Overall: 88/154
Performance: Below average
Wind: Little
Course: Mainly rollers w/ nice scenery but the pavement was really rough. Very limited smooth sections.
Road: Rough Dry Cadence: 87
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:59
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
Running
00:42:55 | 05 miles | 08m 35s  min/mile
Age Group: 9/10
Overall: 118/154
Performance: Average
Course: 1st 2.25 miles gradual up-hill along shoulder of road. Then, 0.25 mile downhill, then 0.5 mile uphill w/ final 2 miles mostly downhill.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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