RochesterFest Triathlon - TriathlonOlympic


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Rochester, Minnesota
United States
WIN Multisports
65F / 18C
Sunny
Total Time = 2h 24m 25s
Overall Rank = 38/177
Age Group = 50-54
Age Group Rank = 2/9
Pre-race routine:

Got their very early partly to get a good spot in TA but also to provide any last minute help for Bill and the other volunteers. Standard Honey Nut Cheerios and banana for breakfast
Event warmup:

Biked out about and back about 2 miles each way. A little running with some short sprints. A little swimming before elite wave took off.
Swim
  • 28m 3s
  • 1640 yards
  • 01m 43s / 100 yards
Comments:

My best swim pace yet, 1:43, even though my ranking in both age group and overall is about average. I did feel like I got and stayed in a good 3 stroke breathing rhythm. Good sighting, even some drafting. I did forget to put on my nose plug and payed the price with bad congestion/ruuny nose later in the evening. 13:47 and 14:16 for the 2 loops. Swim PR!!
What would you do differently?:

Remember to put the nose plug on instead of leaving it hanging around my neck. Doh!
Transition 1
  • 01m 41s
Comments:

1st in my AG by 43 seconds.....every second gained helps. First time this year my suit did not get stuck on heels. Pam helped, plus I was more aggressive in step and pull. I have switched and will probably continue with helmet/sunglasses on ground rather than on bike. Chris Koepp had his helmet fall off bike and roll away a bit in T1.
What would you do differently?:

Nothing.
Bike
  • 1h 10m 33s
  • 24.85 miles
  • 21.13 mile/hr
Comments:

Good bike portion. Pleased with speed with wind and hills. It helped to have ridden the course 2x before the race, although neither time was near race pace. Very pleased with my overall and AG ranks.
What would you do differently?:

Not much
Transition 2
  • 00m 48s
Comments:

3rd in AG -10 seconds, 1st place guy was the T2 leader. I could start to work on running dismount especially for Sprints and Olys. Right now I still come to complete stop, dismount and run.
What would you do differently?:

Had a little trouble racking bike but not much. I did sit down to get shoes on but ok with that.
Run
  • 43m 23s
  • 6.21 miles
  • 06m 59s  min/mile
Comments:

Autocalc showed my pace at just under 7:00 and sure enough a 7:00 pace over a 10k is 43:30. I did miss the Garmin to know my pace, to help motivate me to a faster run. Pretty sure my first 2 miles were at 6:45ish pace. I slowed down some but kept a decent pace. Good motivation running in hometown!
What would you do differently?:

Remember Garmin wrist strap.
Post race
Warm down:

Good effort, I didn't have much left.

What limited your ability to perform faster:

Maybe BWCA trip 6/5-6/10 but I did run on 6/4 and on 6/10 after we got home. Since I seldom take a day off and use active recovery workouts, it's probably OK to have a force rest time like the BWCA which really isn't all rest anyway with paddling, portaging, hiking, etc.

Event comments:

Olympic PR by 2:20 over Buffalo on 6/1/08. This was harder bike course plus more wind so pleased with result. Run was better than Buffalo. Lost 8:32 to my AG winner on swim but gained back 4:21 after swim. I had a lighter taper than for Buffalo. I don't feel Sprint at Mankato last weekend hurt my performance at all. Good job on my A1 race!




Last updated: 2008-04-14 12:00 AM
Swimming
00:28:03 | 1640 yards | 01m 43s / 100yards
Age Group: 4/9
Overall: 102/177
Performance: Good
Suit: Full wetsuit
Course: 2 loops around outside of lake with a short 70-80 yard run between loops
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
T1
Time: 01:41
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:10:33 | 24.85 miles | 21.13 mile/hr
Age Group: 1/9
Overall: 21/177
Performance: Good
Avg HR 156 max 172
Wind: Strong with gusts
Course: Out and back with about a 6 mile loop for a turnaround. Winds were from the NW so into the wind on the way out and helping on way back. Hilly, rarely flat. Relatively smooth except in a few areas at beginning/end and in Oronoco as part of turnaround loop.
Road: Smooth Dry Cadence: 91
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 00:48
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:43:23 | 06.21 miles | 06m 59s  min/mile
Age Group: 1/9
Overall: 39/177
Performance: Good
No Garmin for run....oops, forgot wrist strap.
Course: Pretty much an out and back, relatively flat. Some running on dirt by design some extra due to slight course change at beginning/end due to water on bike trail.
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
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] 4