Square Lake Triathlon - Long Course - Triathlon1/2 Ironman


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Stillwater, Minnesota
United States
Front Runner
82F / 28C
Sunny
Total Time = 5h 00m 14s
Overall Rank = 26/187
Age Group = M35-39
Age Group Rank = 5/27
Pre-race routine:

Get up, eat breakfast, drink some coffee.
Event warmup:

None
Swim
  • 26m 37s
  • 1760 yards
  • 01m 31s / 100 yards
Comments:

I changed the swim distance down to 1 mile. I believe that is a more accurate distance. It may have been even shorter.

Water was cool and clear. I really enjoyed this swim.
What would you do differently?:

Nothing, I swam very well. My effort was not overly intense, and I drafted quite well (a first for me). I passed lots of people and never broke pace. My relative swim time was very good.
Transition 1
  • 02m 53s
Comments:

I took my time to put on socks. No worries here, yes I could be faster, but I don't really care right now. It's a long run up those stairs...
Bike
  • 2h 37m 43s
  • 54 miles
  • 20.54 mile/hr
Comments:

Thought I paced the bike brilliantly. My lap splits differed by 30s. I never got over 280W on a climb and was never out of breath. I did a great job staying tucked. However, I need to address my nutrition better for racing.
What would you do differently?:

Nothing in terms of pacing. I was spot on with my effort.
Transition 2
  • 03m 7s
Comments:

Had to pee. I don't pee on my bike. Stopped at the bathroom in T2.
What would you do differently?:

Nothing
Run
  • 1h 49m 55s
  • 13.2 miles
  • 08m 20s  min/mile
Comments:

Well, I never quite understood what "wheels just fell off" meant until this race. I was hurting through the first half (50 min). I had a good, sustainable pace going through 6 miles and then I just couldn't focus anymore. It was run/walk back to the start. I was so dang thirsty and I was out of gas. A very good lesson is here though...
What would you do differently?:

Preparation before hand/rework bike nutrition. Nothing in terms of pacing. I was running "slowly" to begin with.
Post race
Warm down:

Jump in lake.

What limited your ability to perform faster:

I believe my blow up on the run is symptomatic of undertraining. I just wasn't prepared for any efforts beyond 4 hours. Also, I need to rework my bike nutrition. I used Infinit in two bottles. In hindsight, I should have only taken one bottle (at 600 cals or so) and stuck to eating solid foods (Clif bar or Fig Newtons). When I got water at the bottle drop I was so happy to have it. The Infinit was too much salt for me. Lesson learned, that's one of the fun things about racing.

I wanted to break 5 hrs, but it just wasn't in the card. Next year I'll be better trained for this distance and heat.

Event comments:

It was too hard b/c I was undertrained. I'll be back next year, wiser and much faster.




Last updated: 2011-08-22 12:00 AM
Swimming
00:26:37 | 1760 yards | 01m 31s / 100yards
Age Group: 0/27
Overall: 25/187
Performance: Good
Suit:
Course: Two clockwise loops
Start type: Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Remainder:
Breathing: Drafting: Good
Waves: Navigation: Good
Rounding:
T1
Time: 02:53
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:37:43 | 54 miles | 20.54 mile/hr
Age Group: 0/27
Overall: 34/187
Performance: Good
2 laps 193, 194 W (208 NP)
Wind: Little
Course: 2 lap course, a very enjoyable ride
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 03:07
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:49:55 | 13.2 miles | 08m 20s  min/mile
Age Group: 0/27
Overall: 26/187
Performance: Below average
Course: Hilly out and back. No shade, hot.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4