Life Time Minneapolis Triathlon - International Course - TriathlonOlympic


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Minneapolis, Minnesota
United States
Life Time Fitness Athletic Events
85F / 29C
Sunny
Total Time = 2h 24m 30s
Overall Rank = 49/800
Age Group = 40-44
Age Group Rank = 7/69
Pre-race routine:

Thursday day off, after speed work on wednesday.
Slow 2 mile run friday
went out to eat later than i like the night before a race, due to my parents arriving much later than expected.

Morning of was much more hectic than usual. attempted the usual prerace meal and arrive early. with the family going with I felt like i had to take care of them.
Event warmup:

very short ride just to make sure my bike was ready to go.

Quads were still a little tender from speedwork wednesday.
Swim
  • 21m 27s
  • 1640 yards
  • 01m 19s / 100 yards
Comments:

the first 1/3 was not bad, but not great. the second third was much better. I was not swimming into the sun, and it seems like the rest of the swimmers were off to the left so i felt like i was not having to avoid running over people. Third 1/3rd was mor congested and a little more weaving. I pushed it a little, and waited until the last buoy to start kicking.
What would you do differently?:

Only thing would be to get good enough to start elite, so that i can start with the early group and then have clear water. Thats a long way away though
Transition 1
  • 01m 38s
Comments:

I ran up the beach better than i usually do. then there were no problems from there.
What would you do differently?:

work on a faster run pace out of the water, maybe
Bike
  • 1h 10m 52s
  • 24.85 miles
  • 21.04 mile/hr
Comments:

I know the course like the back of my hand. So i really tried to push it. I was surprised by the amount of flat tires out there. The accidents did not surprise me. they happen most years and many people need to slow down on the turns. Although it was not good that there was sand on the one turn onto minnehaha. That is usually not there.

Overall i improved my bike time from last your by a small margin. My quads were burning almost from the start. I guess 2 easy days was not enough rest to get the lactate acid out of them. But My coach (in swimming a long time ago, in a galaxy far far away) always said :" dont train to go a little faster in the middle of the season. Train to go a lot faster at the end of the season".

I attempted to push it as much as my legs would. Just did not have any more, however my heart rate kept going down throughout the whole bike. I dont know exactly what that means.
What would you do differently?:

More hard intervals on the bike, so that i can get a rhythm on the bike.

I also might have ate too much prerace/during the race. I felt a little like i was going to puke most of the ride, so prolly ingest less.
Transition 2
  • 01m 26s
Comments:

everything went smoothly. Much better than the last race, where i lost both shoes.
What would you do differently?:

nothing
Run
  • 49m 4s
  • 6.21 miles
  • 07m 54s  min/mile
Comments:

The run started out pretty decent. But i was heating up pretty badly. It felt very hot and humid out there. New this year was the cliff shots stands on the bridge. and the cut up tshirts soaked in ice water. Instead of taking the cold cloths, i stopped at the ice buckets and threw ice into my tri-suit.

My run splits were 7:20 7:20 7:30 7:40 8:10 8:20. SO I was going alright , but by the half way point i was very hot and starting to feel a little light headed. I fought the urge to walk to whole second lap.

I tried to vary my stride and cadence. and to work on my breathing patterns. And at every water station i put Ice in my suit and in my hat. None of it was working. I was Hot.

At mile 4 my left hamstring started to cramp. fortunately i still had ice in my trisuit, so i was able to work that around to my hamsting. That helped immensely.

I attempted to pick it up after the 5th mile. However that did not work out so well. I was so glad to be at the finish line.

What would you do differently?:

Need more speedwork and running in the heat.
Post race
Warm down:

I was very wobbly and light headed. a medic asked me if i wanted to come lay down, and i asked if they had ice. He said yes so i went in there. The put me on a cot and covered me in ice towels. they took my temp and it was 102, so into the ice water tub i went.

That was actually a great thing. It cooled me off, cleared my head, and best of all was great for my leg muscles.

After they cleared me to leave the tent, i found my family. then i got food and waited for jenny and Catherine to finish.

What limited your ability to perform faster:

Lack of hard effort training. I need more intervals and tempo runs.

Event comments:

The race was good. As usual they are tons of volunteers and it is well organized. The signage on the bike and run course is the best of any race out there.

The race was more hectic for me personally, because my family came into town. It was great to have my sister do the race also. she said she enjoyed it. i just need to figure out a way to maintain a semblance of my routine, when they are here.




Last updated: 2012-04-03 12:00 AM
Swimming
00:21:27 | 1640 yards | 01m 19s / 100yards
Age Group: 1/69
Overall: 4/800
Performance: Good
Suit:
Course: first 1/3 is straight into the sun then it turns clockwise in the form of a triangle
Start type: Run Plus: Time Trial
Water temp: 81F / 27C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:38
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
01:10:52 | 24.85 miles | 21.04 mile/hr
Age Group: 22/69
Overall: 177/800
Performance: Good
Wind: Little
Course:
Road:  Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:26
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:49:04 | 06.21 miles | 07m 54s  min/mile
Age Group: 22/69
Overall: 163/800
Performance: Below average
Course: 2 laps around lake nokomis, with a little in and out on the bridge on cedar.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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: Good
Race evaluation [1-5] 5