Square Lake Triathlon - Long Course - Triathlon1/2 Ironman


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Stillwater, Minnesota
United States
Front Runner
Sunny
Total Time = 5h 14m 40s
Overall Rank = 49/173
Age Group = 40-44
Age Group Rank = 12/29
Pre-race routine:

got up early
ate a bowl of cereal and a PBJ.
Swim
  • 26m 41s
  • 2112 yards
  • 01m 16s / 100 yards
Comments:

I did not put my cap over my goggles and after a couple of dolphin dives my straps came down and very loose. so when goggles filled up i rolled onto my back and emptied them out and fixed the straps. then i just took the swim easy. i wanted to try and see if that would save any energy or glycogen for later.

At least the swim was the proper distance this year. However i lost over 6 minutes overall because it was that much longer then last year.
What would you do differently?:

be in a better mind set and push it
Transition 1
  • 03m 17s
Comments:

Awful transition. I missed the first step while i was trying to get my arms out of my wetsuit so i fell down. then i got up the steps and i did not have any of the new things ready. I did not have socks ready to go on, and the arm warmers were not rolled up. It was cold so i decided to wear socks , which i normally dont do. and try arm warmers. It took me forever to get the arm warmers on. then i decided to take them off and not wear them. Just not mentally ready to race this day.
What would you do differently?:

prepare and have everything perfectly ready to put on quickly. and not worry about arm warmers. it was not cold enough.
Bike
  • 2h 49m 46s
  • 54 miles
  • 19.09 mile/hr
Comments:

I attempted to take it easy the first ten miles. after the head wind any time going northbound, i ended up telling myself to go easy the first loop.

then i tried to pick it up the second loop. I never felt like i got my legs under me. about 3 miles left i felt a little quad cramp coming. I was just ready to get off the bike.

this was 5 minutes slower then last year. That really suprised me, because i crashed and burned last year. ANd i had almost double the miles this year.


What would you do differently?:

More miles. More intense miles
Transition 2
  • 01m 58s
Comments:

the second i stepped of the bike, my right quad cramped up. I was very glad i had socks on, so that i did not need to put those on also. After i stretched out my leg for a bit, then i got my shoes on.

I knew i was way behind the pace i wanted and slower then last year by a lot, but i just wanted to mentally say to myself to just get through this and have a decent run. screw the overall time.
What would you do differently?:

not much.
Run
  • 1h 52m 59s
  • 13.2 miles
  • 08m 34s  min/mile
Comments:

I knew before the race that i wanted to start out at 9 min miles and decend. I did that, until the last 2 miles. those last 2 miles are hilly and i was spent. I ended up running right around 9:10 and 9:20 for those.

I ran 20 minutes faster then last year, so i am happy with that
What would you do differently?:

My run mileage is way down from last year, and i need to have more to finish strong.
Post race
Warm down:

wade into the lake

What limited your ability to perform faster:

fitness, and mental preparedness. I just was not into racing that day

Event comments:

I am still not sure if i like this distance. It was great to see everyone that i knew.




Last updated: 2012-04-03 12:00 AM
Swimming
00:26:41 | 2112 yards | 01m 16s / 100yards
Age Group: 1/29
Overall: 1/173
Performance: Average
Suit:
Course:
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:17
Performance: Bad
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:49:46 | 54 miles | 19.09 mile/hr
Age Group: 0/29
Overall: 79/173
Performance: Average
Wind: Some
Course: 2 loops. with decent hills. the whole time heading north was into a headwind
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:58
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Average
Running
01:52:59 | 13.2 miles | 08m 34s  min/mile
Age Group: 0/29
Overall: 74/173
Performance: Average
Course: out and back. kind of hilly
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3