Heart of the Lakes Triathlon - Long Course - TriathlonLong Course


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Annandale, Minnesota
United States
1000F / 538C
Overcast
 		Total Time = 1h 24m 20s
Overall Rank = 253/383
Age Group = M40-44
Age Group Rank = 21/30
Pre-race routine:

Roll, stretch, lots of water the day before and morning of, banana, sweet bread. Had gel with water right before race.
Event warmup:

Biked for a few minutes and ran. Swam briefly. I was sitting in the water and some crouched down and swore he was also just cooling off.
Swim
  • 17m 11s
  • 880 yards
  • 01m 57s / 100 yards
Comments:

I felt strong in the water, but kept almost missing buoys and got tossed around a lot.
What would you do differently?:

Practice sighting. I'm also working on my form.
Transition 1
  • 03m 19s
Comments:

I sprinted at the end of the swim thinking "what do I need my shoulders for?" The trouble is I jacked my heart rate making the 1/4 mile ran (exaggerating a little) to transition hard.
What would you do differently?:

Sprint sooner if I'm going to do it at all.
Bike
  • 1h 06m 41s
  • 21 miles
  • 18.90 mile/hr
Comments:

I miss knowing who my competitors are. We just go by when we signed up. I don't know if I should care when someone passes me.
What would you do differently?:

More hills work. Slow down if it's a hot day.
Transition 2
  • 02m 39s
Comments:

Not sure why this took so long. It is a very long transition area, but still. I did stop to drink the gatorade I hade left over.
What would you do differently?:

Finish drinking on the bike.
Run
  • 54m 42s
  • 5.3 miles
  • 10m 19s  min/mile
Comments:

I stunk at running. I count on running to boost my position. It's my best event (except today). I got a cramp in my quad just before mile one. I walked and rubbed and it came around, but by then the heat was getting to me. I just couldn't pull it together.
What would you do differently?:

Go slower on the bike if I should know it's harder circumstances than I used to so I save up for my strong event.
Post race
Warm down:

Stagger over for water. Get race results. Get massage. Wander around confused. Eat and drive back to inlaws.

What limited your ability to perform faster:

Heat, humidity, racing the bike too fast for the conditions and my conditioning.

Event comments:

There should be a water bottle exchange for the bike and a foot bath for T-1. Otherwise very nice.




Last updated: 2011-07-17 12:00 AM
Swimming
00:17:11 | 880 yards | 01m 57s / 100yards
Age Group: 0/30
Overall: 0/383
Performance: Average
Suit: Profile Bionic
Course: Long Rectangle
Start type: Run Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 03:19
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:06:41 | 21 miles | 18.90 mile/hr
Age Group: 0/30
Overall: 0/383
Performance: Good
Wind: Little
Course: More hills than I'm used too. I hate to drive to bike, but looks like I'm going to have to in order to get enough hill work.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Below average
Race pace: Hard Drinks:
T2
Time: 02:39
Overall: Bad
Riding w/ feet on shoes
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
Running
00:54:42 | 05.3 miles | 10m 19s  min/mile
Age Group: 0/30
Overall: 0/383
Performance: Bad
Course: Flat and Dante's Infernal Hot!!! Lots of water stops probably saved lives.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 5
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:
Race evaluation [1-5] 4