Lake Marion Triathlon - TriathlonSprint


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Lakeville, Minnesota
United States
Overcast
Total Time = 1h 30m 46s
Overall Rank = 69/314
Age Group = CLYDE
Age Group Rank = 7/14
Pre-race routine:

Eat a banana and a cliff bar.
Go to the bathroom a couple times.
Think calm thoughts.

Event warmup:

Stretch a bit. Run around a bit.
Do a couple 50-ish yard swims to get the motor started.
Swim
  • 08m 19s
  • 400 yards
  • 02m 05s / 100 yards
Comments:

Water felt warm, and surface was not nearly as wavy as some of my other training swims.

Still getting used to group swimming. Got bumped, swiped, or tagged more than ever, but didn't let it get to me. (Getting better)
Twice, had the seal break on my right goggle eyepiece, once swallowed water - so stopped to cough and re-adjust.

Got slowed-up just a bit by a slower breast-stroking swimmer at turn 2.
I got boxed-in at he turn and had to wait (just a bit) for him to make the turn. There just wasn't room between (him and the buoy), or him and the swimmers surrounding us. I wasn't about to swim OVER him.. that's not how I roll.
What would you do differently?:

I felt even more confident in the water than my last triathlons - better consistency in the stroke, and form, but still had trouble breathing, and staying calm. Vision and sighting were WAY better.

Clear goggles were great for the overcast day.
Despite the seal breaking twice and water leaking in, I'm glad that I stopped to fix, and breathe.

Because I sink so well.. I am highly considering a wetsuit for future longer distance events. I think the extra buoyancy will play a big part of being comfortable, and add to my overall speed.
SteveinaSpeedo (another Triathlete) and I are doing a little comparison between "wetsuit vs not." Curious to see the outcome.
Transition 1
  • 02m 24s
Comments:

Long run out from the beach gave me lots of time to pull off the cap, earplugs and goggles.

Grabbed HRM, GPS 305 watch, bike number with great efficiency.
Good bike mount, but took some time getting my shoes on.
I waiting until I was out on the main road before slipping into both shoes. Took two passes to get both shoes strapped.

What would you do differently?:

I used to do the "Flying Squirrel" mount..
This time I still kept the shoes on the bike, but I tried mounting the bike a using the "Leg-Over" technique. Felt better.

All was pretty smooth - other than getting into the shoes..
(Think these shoes are done - I'd like to look at a new shoe/pedal system for next year.)
Bike
  • 53m 58s
  • 17 miles
  • 18.90 mile/hr
Comments:

Was very glad that I had previewed the course so I knew where the hills were, and how to avoid some of the bumpy conditions. A little wind.
What would you do differently?:

I felt good during the bike, but in hindsight I needed to dedicate more time to bike-specific training. I was getting passed regularly, and loosing a LOT of momentum/speed on the hills. I don't know if a bike upgrade is in order, but I do know that I will be spending more time on the trainer this winter!

Using my clip-on Aero bars noticeably added speed during the flat sections, but the change in body position added pressure on my saddle.
I was bouncing a lot (Vertically) and shifting fore/aft to find comfort - Planning to adjust my bike fit in the upcoming weeks to avoid the numbness and muscle pain.
Transition 2
  • 01m 33s
Comments:

Stopped to put on Socks, slip Gel into my back pocket, and take a swig of Gatorade.
What would you do differently?:

Saw a mass of spectators at the park and started taking off my bike shoes a bit too early. Think I made up some of the time by cornering well into Transition.
Run
  • 24m 34s
  • 3.1 miles
  • 07m 55s  min/mile
Comments:

A welcome surprise to see the water station at the top of the hill.
I stood for ~10 seconds - Took one cup for my head, and one to drink.

Pleased with my run performance. Planned ahead to pace easy up the hill, and power down the hill - worked out well for me.
What would you do differently?:

Pleased with my run performance. Planned ahead to pace easy up the hill, and power down the hill - worked out well for me.

Lesson learned - I should always plan-ahead and actually preview the finish line. Despite the mass of people, announcer, and little boy who was telling me to turn left, I still got a little confused where the finish line was. Ended up turning 90° instead of 45°.. Big props to the crowd and the awesome announcer for cheering/reigning me back in. :)

That last sprint across the grassy field felt really good!
I should start sprinting sooner next time.
Post race
Warm down:

I walked around.. cheered a bit, chatted with some of the other competitors,
and took advantage of the free food and leg massage.

What limited your ability to perform faster:

My Asthma kicked in during the lollipop section of the run, and I was really gasping.

I don't know if it's my weight, my bike, my tires, or lack of training that really played a role on my slow bike time. Was my weakest event, so I will be looking into how to improve in that area.

Event comments:

Great event. Was a fun course, and did not have any issues at all.
I thought the race announcer did an EXCELLENT job!!



Profile Album


Last updated: 2011-03-30 12:00 AM
Swimming
00:08:19 | 400 yards | 02m 05s / 100yards
Age Group: 3/14
Overall: 0/314
Performance: Good
Suit: Yellow Tri Top and Tri Shorts
Course: Counter Clockwise Triangle.
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Below average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:24
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:53:58 | 17 miles | 18.90 mile/hr
Age Group: 8/14
Overall: 0/314
Performance: Good
~ 160-164 BPM heart rate. Higher than normal, but still in my Zone 4.
Wind: Some
Course: Rectangular-ish course through the countryside of Lakeville, MN. Wide smooth shoulder with some rolling hills gave a fast course. A light mist/precip. During some parts of the bike.. Some wet roads. Only one turn felt a little sandy. ~2 Miles in, passed a bakery or what smelled like a "Chocolate-Chip cookie factory." At about mile 15, passed a farm and the "country potpourri" smell wasn't as pleasant.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 01:33
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:24:34 | 03.1 miles | 07m 55s  min/mile
Age Group: 6/14
Overall: 0/314
Performance: Good
167-171 heart rate. Was really fun to review my GPS data and see a 6:45min/mile, and 3:45min/mile data points pop up..(For the downhill section and the last sprint across the finish.) :)
Course: Starts flat.. uphill climb at .75 miles. Turnaround at ~1.25 (+ waterstop) downhill and into lakeside subdivision - lolli-pop loop in cul-du-sac. Through neighborhood, tree-covered trail, and back into the "Antler's Park."
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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] 5