Liberty Triathlon - Half Ironman - Triathlon


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Rockford, Minnesota
United States
The Final Stretch
65F / 18C
Overcast
 		Total Time = 5h 55m 56s
Overall Rank = 178/268
Age Group = 25-29M
Age Group Rank = 0/
Pre-race routine:

I woke up late so I loaded my car up.(which I should of done the night before). i grab some food and ate with some gatorade on the way to the race, I got to the park 15mins before the pre-race meeting. So I had 15mins to find a spot and set up my bike,shoes.
Event warmup:

I got into the water before my heat to get my wetsuit on right and get use to the water temp.
Swim
  • 42m 40s
  • 2112 yards
  • 02m 01s / 100 yards
Comments:

The water was cold, but was warmer then my unheated pool i been training in the past few weeks. There was a lot of people bumping and cutting me off completely which messed up my rhythm and had to slow/stop for them not to kick me in the face. I had good sighting, actually best yet.
What would you do differently?:

Honestly I need to spend more time swimming, I am a good swimmer but could be a lot faster
Transition 1
  • 01m 40s
Comments:

i had a lot of isses with my suit on my heels,
Bike
  • 2h 42m 40s
  • 56 miles
  • 20.65 mile/hr
Comments:

my front tire kept loosing air, I got about 20miles out of before it was noticeably low. I had to stop a couple times and fill it. I was lucky that I brought the c02 with this time. That was pretty much the big problem, I could of used more liquids before the run.
What would you do differently?:

Drink more
Transition 2
  • 01m 36s
Comments:

was a good transition, no problems
Run
  • 2h 27m 23s
  • 13.1 miles
  • 11m 16s  min/mile
Comments:

My legs were dead going into the run. Had someone run with me for the first couple miles and that kept my head off my legs. but the up and down hills took a huge toll on my legs. I got gels at the half way point and that gave me a boost in the run. It was a defiantly negative split with the nutrition.
What would you do differently?:

I had the same probably that I did last year and didn't take enough nutrition on the bike/ early in the run to keep me going to the end. I need to figure out that and get my distance legs back.
Post race
Warm down:

I finished and jumped in the lake, was a nice ice bath for my jello legs.

What limited your ability to perform faster:

basically the lack of training and nutrition killed me. I need to spend some time trying new stuff out

Event comments:

finial stretch puts on good races, its a good race if you want some hills.




Last updated: 2013-06-12 12:00 AM
Swimming
00:42:40 | 2112 yards | 02m 01s / 100yards
Age Group: 0/
Overall: 152/268
Performance: Average
Suit: Xterra sleeveless
Course: out and back clockwise long rectangle.
Start type: Run Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 01:40
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:42:40 | 56 miles | 20.65 mile/hr
Age Group: 0/
Overall: 102/268
Performance: Average
Wind: Little
Course: two hilly loops through west metro farm country.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:36
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
02:27:23 | 13.1 miles | 11m 16s  min/mile
Age Group: 0/
Overall: 0/268
Performance: Below average
Course: out and back, up and down hills and repeat for 13.1miles
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 2
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