North Star Triathlon - TriathlonSprint


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Estherville, Iowa
United States
Regional Wellness Center, Estherville, IA
63F / 17C
Overcast
 		Total Time = 55m 46s
Overall Rank = 1/62
Age Group = 40-49
Age Group Rank = 1/10
Pre-race routine:

Got up, packed the gear and took off for the race. We were in Sherburn, MN, about 25 miles from the venue, so it was an easy drive. Except for the RAIN. Rain stopped and roads were esentially dry by the time the race started.
Event warmup:

Ran about a mile just to make sure the shoes felt right and to make sure I didn't have some weird new issue somewhere. Once we were let into the pool area I did two laps. Water was really warm.
Swim
  • 05m 48s
  • 300 yards
  • 01m 56s / 100 yards
Comments:

They instructed us to stop and allow a pass if our foot gets hit/tapped by a swimmer coming up on us. It worked pretty well. No one 'tapped' me, but I tapped then passed #23 in lane 3 or 4, can't remember which.
What would you do differently?:

Nothing. It was pretty fun. I had never done a pool swim tri before, but would definitely do more of them.
Transition 1
  • 00m 55s
Comments:

Wasted some time adjusting aero bottle in T1.
What would you do differently?:

My aerobottle was not fastened to my bars on one side when I got to my bike. I must not have secured it after I filled it. I need to do a better 'once over' check of my trans area.
Bike
  • 30m 10s
  • 12 miles
  • 23.87 mile/hr
Comments:

Had a good bike split, but the longest stretches went south, then turn around, then north. With the wind from the ENE we had to deal with that for most of the ride. However, there was a couple mile stretch going west on the way back that made it worth it--strong tailwind.
What would you do differently?:

Maybe wear a regular helmet vs. aero (Giro Advantage) due to the cross winds.
Transition 2
  • 00m 34s
Comments:

I think I had a good transition. I am usually slowed down by something, but this went well.
Run
  • 18m 19s
  • 3.11 miles
  • 05m 53s  min/mile
Comments:

Had a good run. I wanted to go under 19 minutes and I did.
Mile 1= 5:47
Mile 2= 5:54
Last 1.1 mile= 6:38
What would you do differently?:

Not sure. Run faster if I can :)
Post race
Warm down:

Didn't do much. Talked to the family, some other participants, showered at the RWC facility.

What limited your ability to perform faster:

This was my first overall Triathlon win so considering how it turned out, I wasn't really limited. However, my swim is of course my slowest section when compared to others. I do the best for the training I can put in though.

Event comments:

I thought it was great and well organized! Good quality shirt and other goodies in the race bag. Race was low cost too. Very good event. The timing company did really good with the splits and had a walk up touch screen to check your results which were fed to their system immediately. Very cool. However, the format they used for the final posting of the results is a little disappointing--they are shown by start time, not finish time, no AG divisions, no separation of relay from individual, etc.
Timing Company: www.raceplacechiptiming.com
Race Org: http://www.rwcinfo.com/




Last updated: 2012-05-21 12:00 AM
Swimming
00:05:48 | 300 yards | 01m 56s / 100yards
Age Group: 3/10
Overall: 19/62
Performance: Good
5:27 in water time. The extra 21 seconds was leaving pool and exiting building then running to the transition area. Entering the actually transition area started T1 time.
Suit: Tri Rochester tri suit, no wetsuit
Course: We did six 50 yard laps in RWC pool. When facing the pool, we started in the far left lane (call it the first lane). One at a time we got in and waited on the left of the lane--so in the corner. We then did a clockwise loop in lane 1, went under rope, then clockwise loop in lane 2, and so on until we exited out in the 6th lane--in the corner of the pool. It went pretty well. They start us in order of how we predicted our swim time prior to the race. I predicted 5:45 and started 24th (24 was then my bib/race number written on left calf and right shoulder). After the person in front of you went, they had you hop in, confirmed your number and made sure the timing guy had it and was ready. A few seconds later "GO!" and the timing guy gets your time rolling. My overall time of my splits and the race was perfect with my HRM/watch.
Start type: Inside Pool Plus: Time Trial
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding:
T1
Time: 00:55
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:30:10 | 12 miles | 23.87 mile/hr
Age Group: 1/10
Overall: 1/62
Performance: Good
166 AHR. Would have been a bit higher, but HRM wasn't picking up for the first 3 miles on the bike because I didn't trip the right button. Time and splits were going, but it didn't know I had a transmitter belt on. 12.4 miles @ 24.66 av speed from bike computer.
Wind:
Course: The course was longer than 12 miles--not just on my computer. It was an out-n-back with no extra loops or anything. We hit mile 6 then kept going up to where there was a stand set up in the middle of the road with county police cars on each side. There was a person standing on top of the stand. I estimated that we had to go another quarter to 1/3 mile or so--ended up 0.2 past the mile 6 marker to where the turnaround was. That made the course 12.4 miles.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 00:34
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:18:19 | 03.11 miles | 05m 53s  min/mile
Age Group: 1/10
Overall: 1/62
Performance: Good
169 AHR 173 MHR Course measured at 3.1 miles on GPS so it was spot-on! Mile 1= 5:54 Mile 2= 5:47 Last 1.1= 6:38
Course: Several turns (12-14), but pretty flat. There was one stretch of 0.5 miles straight into the wind for about the last half of mile 1, but that worked out well to get the wind over with at the start of the run.
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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:
Race evaluation [1-5] 4