MinneMan Triathlon - Sprint Course - Triathlon


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Oak Grove, Minnesota
United States
V3
Overcast
Total Time = 1h 23m 31s
Overall Rank = 11/66
Age Group = 45-49
Age Group Rank = 1/8
Pre-race routine:

Note I used females for overall contestant rankings

Got up at 4:15. I ate a protein, kale, chia and peach smoothie. We left the house by 5:05 and got to Lake George by 6:15. The parking lot starts filling by 6:30. I had half a PBJ while waiting for the start. I really wasn't feeling excited for the race - I just wasn't in the race zone.

It rained nearly all the way to the park. Then it was just cloudy until halfway through the swim when it became mostly sunny.

I need to note that I did not eat my traditional pre-race dinner of salmon and orzo. I ate Applebees and survived! I need to remember to be more flexible.
Event warmup:

I took the bike out for a few miles - I checked out the "hot" corner and the corner coming in and out of the park. I then ran about a mile. After the elites started I swam a few hundred yards and practiced dolphin diving.
Swim
  • 19m 7s
  • 880 yards
  • 02m 10s / 100 yards
Comments:

The water at Lake George is very shallow for quite a ways out. I dolphin dived for about 100 yards at the start and end. I sighted really well, but my times are slow because I'm not a fast swimmer.

My time last year was 1:34 faster. I don't think I've gotten that much slower. I think there was a difference in the swim course lengths last year vs this year. There were lots of people who were much slower this year compared to last.
What would you do differently?:

I'm giving my competitors a huge lead here - I came out of the water 4-5 minutes after the first two women in my age group. I end up having to chase these gals down on the bike and run. I think I found a swim coach and will start lessons soon
Transition 1
  • 02m 2s
Comments:

I still wasn't in race mode at this point. I wasted time playing around with where I should leave my wetsuit - why?? I really don't know what my problem was.
What would you do differently?:

Get my head in the game.
Bike
  • 39m 30s
  • 13.3 miles
  • 20.13 mile/hr
Comments:

Luckily there was a women who came out of transition just in front of me and I got my first pass while we were still in the park. This is where I finally got into race mode. The first five miles were felt really good - I was passing people. Around the five mile mark the headwind started. I just kept tucked and kept pushing. Close to the end the course takes a left turn onto a bike trail. I pushed to get ahead of three riders just before the trail. That also meant I hit the trail a little faster than recommended. I nearly lost it on one sneaky corner. I was able to jump to the breaks just in time.

I finished the bike course 3:15 ahead of last year.
What would you do differently?:

I've noticed my cadence had been increasing as I've been getting stronger and faster. I think it is time to try to drop the cadence a couple and push harder. I also need to work on cornering.
Transition 2
  • 00m 59s
Comments:

I was back in the game now - no playing around - got it done.
What would you do differently?:

keep working on the dismount to get it smoother and faster.
Run
  • 21m 53s
  • 3.11 miles
  • 06m 52s  min/mile
Comments:

As I came out of transition a guy running the Olympic course was starting his second loop. I tucked in behind him for awhile and that really got me going. He was running sub 7:00 and I couldn't keep up. I let him slowly pull away. I kept picking people off and keeping my pace even. I finished really strong, pacing 3 women in the last 1/4 mile.

I'm really happy with this run - I had nice even splits. Bigger - I had a 5k PR! This time beat my 2011 standalone PR.
What would you do differently?:

Nothing - keep it up!
Post race
Warm down:

After drinking a few cups of water I took a short swim to clean up and cool down. Lots of walking and cheering for others coming in. We didn't stick around for the full awards ceremony as we had to get home to get ready for a wedding.

What limited your ability to perform faster:

I really need to work on my swim. While I was 5:29 faster this year the race was very different. Last year I was still dealing with a high ankle sprain and being out of shape. This year I'm healthy, weigh less and am in better shape.

Event comments:

This race was sold during the off season to V3, a youth triathlon program. The website wasn't up until late and it was pretty sparse. I was worried that the race wouldn't be well run. I think a lot of people thought that too as attendance was low. However, the race went smoothly. On time with lots of volunteers were good. I'm still not a fan of the soggy burritos as post race food.


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Last updated: 2013-01-01 12:00 AM
Swimming
00:19:07 | 880 yards | 02m 10s / 100yards
Age Group: 3/8
Overall: 32/66
Performance: Bad
Suit: Full Profile Desing
Course: Shallow water for quite a ways out. Swam threes sides of a wquare around big red buoys. Left turns only.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:02
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:39:30 | 13.3 miles | 20.13 mile/hr
Age Group: 1/8
Overall: 7/66
Performance: Good
Garmin Splits - 20.3, 18.8 and 19.6 Garmin had the distance had my average as 19.5
Wind: Headwind
Course: Fairly flat course but had a few hills and some very sharp corners. Mostly on roads but a small section on a bike trail.
Road: Smooth Dry Cadence: 95
Turns: Good Cornering: Below average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:59
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:21:53 | 03.11 miles | 06m 52s  min/mile
Age Group: 1/8
Overall: 4/66
Performance: Good
Garmin paces - 7:11, 7:09, 7:11, 7:34 (I forgot to hit stop right away on the last part) Garmin average 7:11
Course: Out and back on a very flat course. Some road, some trail
Keeping cool Average Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
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