Heart of the Lakes Triathlon - Long Course - Triathlon


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Annandale, Minnesota
United States
79F / 26C
Sunny
Total Time = 2h 38m 2s
Overall Rank = 217/244
Age Group = 45-49
Age Group Rank = 8/9
Pre-race routine:

Night before the race, went to church and then out for dinner. I had 2 chicken tacos and 1 (only 1!) Margarita. Woke at 4:15 am, ate 2 waffles with pure maple syrup and coffee and drove to Annandale. The drive took about 1.75 hours. Check in was really fast and organized. I set up my transition area. 1 hour prerace, took 3 Race Caps Supreme (Hammer).
Event warmup:

Did a quick job- maybe 1/4 mile total. Put on the wetsuit. I took 2 Hammer Endurolytes and 2 Hammer Antifatigue pills. Got in the water and did a few bobs and then a quick swim. While waiting for my wave to go (I was wave 4), I took in an Espresso Hammer Gel.
Swim
  • 21m 2s
  • 800 yards
  • 02m 38s / 100 yards
Comments:

The swim was a bit rough in that I got swam over, punched and kicked. I stayed with a group and just couldn't get thru them.
What would you do differently?:

I need to get more agressive. Overall I was happy with my performance. I didn't freak out and after getting pummeled, I started getting more aggressive........a little to late.
Transition 1
  • 00m
Comments:

I really took my time in T1. I wanted to make sure I took in more Endurolytes and Antifatige pills and take a bite or two of a Honey Stinger and I wear socks, so took my time getting them right as I knew I would wear them for the run. I also tend to be a bit wobbly coming out of the water.
What would you do differently?:

Nothing
Bike
  • 1h 15m 18s
  • 21 miles
  • 16.73 mile/hr
Comments:

I have gotten much better on the bike, but I need to work harder. This year I have a brand new Tri bike. I finally have the fit right and was thrilled with over 16 mph. I focused on high cadence. This is a pretty flat course. I am used to the ups and downs of hill riding. I found the flat course pretty challenging and a bit monotonous.
What would you do differently?:

Do more bike trainer work.
Transition 2
  • 00m
Comments:

I whipped thrut his one. Just a change of shoes, grabbed my visor and my bottle which had my endurolytes and a hammer gel in the packet
What would you do differently?:

Nothing
Run
  • 54m 57s
  • 5.3 miles
  • 10m 22s  min/mile
Comments:

I was very happy with my performance here. I expected a 10:30 per mile and achieved it. (OK 10:37...but whatever). There were several aid stations and cold sponges. I passed quite a few runners, but also got passed by quite a few. It is all good!!
What would you do differently?:

Nothing.
Post race
Event comments:

This is my 2nd time at HOTL. I did the short course a few years ago. Beautiful location. Well run. Great volunteers. It is just an AWESOME AWESOME race. I can't wait to go back next year.
For me, as a back of the packer, it was a great race. The event was timed right so that even a back of the packer doesn't feel alone. Volunteers had great energy thru out. LOVE IT!!




Last updated: 2015-07-20 12:00 AM
Swimming
00:21:02 | 800 yards | 02m 38s / 100yards
Age Group: 6/9
Overall: 0/244
Performance: Good
Suit: Sleeveless 2xu Wetsuit
Course: Pleasant Lake
Start type: Run Plus:
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
T1
Time: 00:00
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:15:18 | 21 miles | 16.73 mile/hr
Age Group: 8/9
Overall: 0/244
Performance: Good
Wind: Some
Course:
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:54:57 | 05.3 miles | 10m 22s  min/mile
Age Group: 6/9
Overall: 0/244
Performance: Good
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5