Lake Mills Triathlon - TriathlonSprint


View Member's Race Log View other race reports
Lake Mills, Wisconsin
United States
Wisconsin Triathlon Series, LLC
60F / 16C
Sunny
Total Time = 1h 25m 45s
Overall Rank = /
Age Group = 45-49
Age Group Rank = 2/15
Pre-race routine:

Up at 3:30am to coffee/soy creamer, ¾ Natural Ovens Bagel with Brummel (35g CHO, 3.8g fiber), 12oz H20, 1 salt stick, out the door at 5am
Event warmup:

15' run/drills, 15' swim
Swim
  • 10m 11s
  • 440 yards
  • 02m 19s / 100 yards
Comments:

After having spent time in the water before the race, I was only a sniff nervous. I was in the last wave so started 45’ after the actual race began. I kept getting in the water to avoid the jitters of standing around. Wave had about 50 people in it, all females. Started right on the buoy line. I was fine starting, had some anxiety, but slowed down my breathing and that helped. I did stop once after swallowing a load of water, but then kept going. Had to work around lots of breast strokers and avoid getting kicked by them. I always get caught up in the buoy turn so that probably wasted some time. Otherwise, swim went fine (no stomach issues since it was such a short distance) and I stayed on line. I didn’t wear a watch so had no idea how I did until I got home. So typical, mid pack results despite hours in the pool. Some people were born to race on land!


What would you do differently?:

Learn to swim faster. WOW, I am sick of saying that.
Transition 1
  • 02m 16s
Comments:

This is my best T1 ever. I simplified my set up a lot.
What would you do differently?:

Get faster at the process.
Bike
  • 47m 58s
  • 16.5 miles
  • 20.64 mile/hr
Comments:

Best bike split to date--first race over 20mph and first in my AG!! Woo-Hoo!Thanks Brett! I went out as hard as I could the whole time. I did have to stop coming out of T1 because a car got stuck on the bike course, but that only wasted seconds. Legs were burning and I think my gear changes were solid. There were a couple of times where I have the IM mindset--gear down to go up hills and then I slapped myself and said NO!

Ingested both H20 and Gatorade throughout the ride.

*This was supposed to be only 16m, but was .5m long.
What would you do differently?:

Learn how to take corners tighter so I never have to brake. Stay aero 100% of the time.
Transition 2
  • 01m 5s
Comments:

So easy when nutrition isn’t involved. Was in and out quicker than normal.
What would you do differently?:

Need to run the whole way with my bike to the rack vs. walk a little.
Run
  • 24m 17s
  • 3.11 miles
  • 07m 49s  min/mile
Comments:

I wasn’t sure how my legs would feel after the bike. I started running right away, and then stopped briefly for H20 out of T1. Started again and felt like I was running hard. I was breathing like a freight train, checked my HR and it was 160 which seemed low. Once I hit 1m, I tried to step it up and breathe deeper which helped. I got to the turn around, grabbed H20 and was able to goose it up some more (I did walk to drink that H20 and probably should have run). HR check was closer to 164. I got to the final turn and increased my RPE again. I looked at the 1m and 2m split, but nothing else. In retrospect, I think I could have increased my effort more at the turn, not sure about the first half. Ok with #3 in my AG, but if I went harder I could have moved up!
What would you do differently?:

Harder effort from start.
Post race
Warm down:

5' run/5' walk, 16oz H20

What limited your ability to perform faster:

Overall, happy with performance. I really wasn't expecting to place in my AG at this race since it's more competitive.Didn't even know it until I got home.

The swim remains an opportunity area for sure, but think my more likely upside will come from improving my run and then the bike.

I really enjoyed doing short course racing. There is something really fun about being able to go as hard as you can and try to hold on. Must keep that in mind for next year's race schedule.

Event comments:

I would definitely do this race again. Rock Lake is clean and the run course a dream.




Last updated: 2011-06-05 12:00 AM
Swimming
00:10:11 | 440 yards | 02m 19s / 100yards
Age Group: 8/15
Overall: 0/
Performance: Average
Suit: Vendetta
Course:
Start type: Wade Plus: Waves
Water temp: 60F / 16C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation: Average
Rounding: Below average
T1
Time: 02:16
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:
Biking
00:47:58 | 16.5 miles | 20.64 mile/hr
Age Group: 1/15
Overall: 0/
Performance: Good
Wind: Little
Course: Mainly flat with a few SMALL hills, very bumpy roads.
Road: Rough Dry Cadence: 91
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:05
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal
Running
00:24:17 | 03.11 miles | 07m 49s  min/mile
Age Group: 3/15
Overall: 0/
Performance: Average
Course: Glacial Drumlin Train, flat, pea gravel, shaded
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Below average
Race evaluation [1-5] 3