Lakes Country Triathlon - TriathlonSprint


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Baxter, Minnesota
United States
Baxter Kiwanis Club
70F / 21C
Sunny
Total Time = 1h 46m 13s
Overall Rank = /
Age Group = 45-49
Age Group Rank = 6/17
Pre-race routine:

I did a Joe Friel race week plan of intevals over a week with diminihsing frequency but high intensity. I think it was good--felt good and fresh through it all, even run. No cramping on run either.
Up at 5-ish, quick breakfast, threw stuff in car and took 1 1/2 hr drive to Baxter with Ross.

Event warmup:

I jogged 1/4-1/2 mile and swam a little. Ate a banana around 7 am. Chatted with people, etc.
Swim
  • 16m 24s
  • 880 yards
  • 01m 52s / 100 yards
Comments:

Water was nice temp. I Started way to the right and the buoys were on the left. I didn't sight much figuring I would just swim strong and I usually don't go too off course. Not this time. I was all over the place. And had a really hard time seeing the way in for some reason.
But I did start with dolphin dives to good effect--I got out there. And I saw until my hand touched bottom.
What would you do differently?:

SIght better, start closer to the buoys--maybe--because then I'd be in the washing machine. I'd need to feel pretty confident and this was a start of all women over 40, so there were definitely much stronger swimmers in there. It was a good call for this one.
Transition 1
  • 02m 12s
Comments:

I should check but I believe this was probably my fastest T1 ever. It was a good run from the beach but I actually did run for once. Got my crap off and even got the new aero helmet on pretty quick.
What would you do differently?:

I can always practice.
Bike
  • 51m 56s
  • 17.3 miles
  • 19.99 mile/hr
Comments:

Yay!! An official 20 mph average. I knew the hill was coming and paced myself for the 1st 7 miles but hill wasn't bad. I jammed it after that but was careful over the last couple of miles so I wasn't blown out for the run. Oh, and yes, I passed loads of people and no one passed me that I didn't pass again.
What would you do differently?:

Nothing. Keep working on my strength and see if I can increase speed without increasing effort.
Transition 2
  • 01m 19s
Comments:

Has to be a T2 PR!
Run
  • 34m 24s
  • 3.9 miles
  • 08m 49s  min/mile
Comments:

I over-drank on the bike and sloshed for the first 2 miles. But no cramps--in legs or side stitch. I am sure that all the transition bricks have helped me. DIdn't feel the injuries though I knew my calves were getting tight at the end.
What would you do differently?:

Continue with the brick workouts during tri season especially. I usually feel better when I've biked before I run.
Work on the run this winter--this is my weakness and I just don't run enough. Injuries early in the year meant I haven't got the running base and I just do as well as I can in spite of it. But running is the one area I am loathe to push myself in a race because my heart rate won't come down very fast if I do and bc of injuries.
Post race
Warm down:

Walked around, stretched a little. Had some gaterade, banana, cookies. After awards, went for a big breakfast.

What limited your ability to perform faster:

My lack of run training. And my extra swimming.

Event comments:

I liked this race. It was well organized with lots of volunteers. The whole course was well laid out and logical. It was small (450) but there were very strong participants there too. I'm sure I'll do it again. There were real bathrooms awa portapotties. The food at the end was good--they even grilled hotdogs (tho I don't eat them). The shirt was technical, but the logo was tiny on the front, the color was dark blue, and mostly the back was tons of ads.




Last updated: 2011-07-31 12:00 AM
Swimming
00:16:24 | 880 yards | 01m 52s / 100yards
Age Group: 6/17
Overall: 0/
Performance: Good
Suit: Vortex 3 with sleeves
Course: A square but with buoys to the left--so I could not sight well since I was breathing to the right mostly. Weedy at the start but very clear.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation: Below average
Rounding: Below average
T1
Time: 02:12
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
00:51:56 | 17.3 miles | 19.99 mile/hr
Age Group: 5/17
Overall: 0/
Performance: Good
Wind: Little
Course: Nice course. One long hill but not even as bad as a 7 wonders hill. Road was mostly well paved. Rumble strips on the shoulder and I took a turn so wide that I missed the shoulder and there were no breaks in rumbles, so I just stayed there. Quiet roads, well attended by volunteers, and all right turns. Only one mishap at the end when 2 vehicles slowed and stopped where we were to bike in. Everyone had to slow down because it was unclear what they were doing and if they'd turn left or right so couldn't go around them.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 01:19
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:34:24 | 03.9 miles | 08m 49s  min/mile
Age Group: 10/17
Overall: 0/
Performance: Average
Course: Flat as a pancake and a single loop.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Average
Race evaluation [1-5] 4