Square Lake Triathlon - Short Course - Triathlon

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Stillwater, Minnesota
United States
Front Runner
Total Time = 1h 45m 59s
Overall Rank = 44/317
Age Group = 30-34
Age Group Rank = 9/33
Pre-race routine:

Ate a small breakfast at home 3 hours prior to race and a banana about 30 min prior to race start. drank about 30 ounces of fluid leading up to 1 hour to race. This seemed to work well as I was well hydrated yet never had the urge to go during the race.
Event warmup:

Light stretching and about 200m of swimming.
  • 16m 48s
  • 880 yards
  • 01m 55s / 100 yards

Great morning for a race and a beautiful lake for a swim. The course is set out nicely with an ankle deep start. Again I lined up in the back mostly because of the distance of the swim and again was running all over traffic the first 100-200 yards. after 200 yards or so I was able to draft off someone and it felt easier but I was not sure if I was going slower or faster because of it. I pushed hard for a bit and passed him. From there I felt alone with great navigation until the turn buoy. There I ran into a few people but made the turn fairly well and turned in. There was a small line of people and I managed to get around them on the inside. The rest of the swim I was all alone. I struggled with sighting because of the sun. I trusted that the splashing about 20 yards in front me of were other swimmers and I followed them to the shore. I am happy with my performance as all past races have shown that this is my race swim pace. I am hoping to improve that in this off season. The run up the stairs is killer!
What would you do differently?:

Start more towards the front, again! Put in more swim time!
Transition 1
  • 02m 20s

The run up the stairs is brutal. I passed a few people going up while they were walking but I felt like I was about to explode when I got to transition.
What would you do differently?:

Nothing I think it went well
  • 47m 51s
  • 16.5 miles
  • 20.69 mile/hr

Hills, friend or foe?

Hills are my weakness and this course caters towards my weakness. I would often get passed on the climb but pass that person back on the descent or in the flat. One of the roads is in terrible shape. Speeds as slow as 11 mph with a max of 34. I ran out of gears on some downhills. I felt aero with my new aero helmet!
What would you do differently?:

Work on hills or sign up for a race with little climbing.
Transition 2
  • 00m 13s

T2 went extremely well nothing to really say about it. Ran with bike racked it removed helmet put on running shoes visor was was gone. put my race belt on as i crossed over the timing mat.

There is no way it only took 13 seconds, looking at the results there are several T2s under 10 seconds, How can that be?
  • 38m 48s
  • 5 miles
  • 07m 46s  min/mile

Hills, friend or foe?

The hills killed me again and my race time reflected such.
What would you do differently?:

Work on hills or again sign up for a flat course.
Post race
Warm down:

Grabbed some water and some salted nut rolls and went in the lake to cool off. I changed out of my race gear and came back for awards but they were running late. I waited and finally decided to leave.

What limited your ability to perform faster:


Event comments:

Square Lake is an ideal place for a triathlon swim and the stairs to T2 offer a unique experience. The bike course is in rough shape in a stretch and made the race less enjoyable. The race events were late. The biggest let down of the day is crossing the finish line and seeing water and chex mix. Thanks to Gear West we got a hot dog.

Last updated: 2013-08-31 12:00 AM
00:16:48 | 880 yards | 01m 55s / 100yards
Age Group: 0/33
Overall: 97/317
Performance: Average
Suit: Xterra sleeveless
Course: Large triangle buoys on right.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Good
Time: 02:20
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:47:51 | 16.5 miles | 20.69 mile/hr
Age Group: 0/33
Overall: 52/317
Performance: Good
Avg HR 169, results say an avg of 22.6
Wind: Little
Course: Large 4 turn rectangle
Road: Rough Dry Cadence: 95
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 00:13
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:38:48 | 05 miles | 07m 46s  min/mile
Age Group: 0/33
Overall: 44/317
Performance: Below average
avg HR 167
Course: Run on highway and gravel with some climbing along the way.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3