Square Lake Triathlon - Short Course - Triathlon

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Stillwater, Minnesota
United States
Front Runner
85F / 29C
Total Time = 1h 43m 39s
Overall Rank = 29/317
Age Group = M 50-54
Age Group Rank = 3/30
Pre-race routine:

Same old. Eggo waffles, coffee, juice and a banana for breakfast. Ate a Clif bar with coffee and water while driving to the event. Parked, pumped tires, and rode to transition. Did not get a great spot, but fine. Picked up my packet, got marked, went to the bathroom, then finished getting setup. Saw Emily and chatted a bit.
Event warmup:

Walked and jogged a bit then stretched a little. Swim about 100 yards then bobbed in the water until my wave was next.
  • 14m 1s
  • 880 yards
  • 01m 35s / 100 yards

Good swim for me but not spectacular. Weaved a bit coming back into the sun. No good drafting options presented themselves really.
What would you do differently?:

Nothing. Could have pushed a bit harder maybe, but was a solid enough swim for me. Seemed a bit long, but whatever.
Transition 1
  • 02m 6s

Pretty long run across the beach then up the 50 or so steps. Kept it under control going up so as to not get completely winded, but passed several people and only one guy passed me.
What would you do differently?:

Nothing. My time seemed decent compared to the field
  • 46m 2s
  • 18 miles
  • 23.46 mile/hr

Best bike split ever for me on a course with a lot of rolling hills. I had biked more this past summer and it showed with strong climbs and a solid pace. Only 2 riders passsed me - one 30 something who flew by me and the guy who got 2nd in my AG who I always beat out of the water and he ends up passing me on the bike or early on the run. Oh well.
What would you do differently?:

Transition 2
  • 01m 8s

Slow T2 by plan as I wanted to put socks on and lace up carefully with my newer Hoka shoes and the longer 5 mile run in this race. This easily could have been 30 seconds faster by going sockless like I normally do.
What would you do differently?:

Goign to look into Hoka triathlon shoes.
  • 40m 22s
  • 5 miles
  • 08m 04s  min/mile

Good run for me after a strong ride. Good water suppport! I got water at every stop and sipped some but mostly poured it down my back or front.
What would you do differently?:

Nothing. I didn't see any mile markers which would have been nice. I think the water stops were about at mile markers, but I am sure not exact as they were nicely placed near corners.
Post race
Warm down:

Walked around, got waters and gatorade and some of the meager snacks.

What limited your ability to perform faster:

Nothing really except a slow T2 as per plan.

Event comments:

First podium for me with a 3rd in my age group! Kinda lame medal, but I felt good knowing I worked hard this summer and it paid off.

Chatted some more with Emily and got to watch her take home hardware as usual :-)

We had great weather for this late in the year and the setting is very nice out there. Will likely do this race again.

Last updated: 2013-09-12 12:00 AM
00:14:01 | 880 yards | 01m 35s / 100yards
Age Group: 6/30
Overall: 30/317
Performance: Good
Suit: Neosport sleeveless
Course: clockwise triangle
Start type: Run Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 02:06
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:46:02 | 18 miles | 23.46 mile/hr
Age Group: 5/30
Overall: 29/317
Performance: Good
Wind: Little
Course: Clockwse around the area. Road was decent with only one stretch kinda bumpy.
Road:  Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:08
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:40:22 | 05 miles | 08m 04s  min/mile
Age Group: 4/30
Overall: 62/317
Performance: Good
Course: Counterclockwise around the lake on rolling hills. Some dirt and decent shade except for the last 3/4 mile or so on pavement in full sun..
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4