Autumn Colors Duathlon

I'll be there doing the just added Super Sprint Tri.  Kenny has a nice write up with his race tips:

"Race Tips: Another big beach to use, but don't spread out to far as you could swim through weeds.  The swim course is clear but outside of that not to far are weeds.  If you have a road bike I would opt for that here.  Tri bikes or time trial bikes are not great for climbing, and not to say you are going to be doing large climbs, but the amount of rolling hills on the course would be better suited for a road bike.  You need to have your gear switching mind set in place, what I mean by that is you want to keep your cadence and momentum up throughout the entire bike.  If you are constantly trying to speed up you are working a lot harder than you need to be.  So constantly switch those gears to stay smooth, consistant, and keep the momentum up.  That may mean a lot of in and out of the saddle as well.  This is important and something a lot of less experienced multi-sport athletes fail to do, especially on hilly courses.  It is crucial you use the last mile of the bike to loosen your legs up, you need to pay attention to where that is on the bike course, get into a Spinning gear where you are at 100 rpm's or more for that mile.  If you don't do this that firt mile to mile and half on the run can make you very tight and make for a less than comfortable start to your run.  Now you need to use your arms and work the hills, let gravity do the work on the downhills don't fight it.  Shorten your stride up, lengthen on the way down.  It is 1 mile from the aid station at the end of the trail where you come out on the camp ground road, splash a cup of water in your face, take a sip or two of another and focus on the crowd at the end of the road and go.  When you get to the hill taking you down to the boat launch let er rip all the way home.  That is about 500m."

As for transition, are you swapping shoes from run to bike, bkie to run?  If so, take a look at how others have their spots set up.  You'll want to have the shoes ready for quick on off.  If you are swapping, go get some quick laces if you don't have them.  If you are not swapping shoes, GO, GO, GO.  As soon as you hit dismount, but it to your transition and go get the 2nd run.  Shuffle run to work the stiffness out of your legs.  Like the race tips say, this'll be a little tougher with a trail run, but no biggie.  Trust that a little running will work things out and you won't need to stop and stretch.

I may be in the area today to get a look at the course and will report back if I do.  Lastly, don't be afraid to ask anyone there for advice on Saturday.  Tri (Du) racers are the coolest and I can't imagine anyone not wanting to help.  GOOD LUCK!!!

I will be there for the sprint as well. Just get there early so you don't have to rush. Look around in transition and see what people are doing. I will be there early as well so if you want I can meet you and help out.

The course is hilly so you will be tired going into the run. The trail is nice and I don't think it will be to difficult to run on.

The number one thing you can do is RELAX!!!!!!!! It is your race.

I did get the chance to drop by the Holly Rec Area & am darn glad I packed my swim & run gear.  This park is beautiful.  If you are mapping your way in, the 8100 Grange Hall Rd Address gets you to the park entrance.  You then have to go down a bit and the Heron Lake entrance is on your right.  I drove straight instead of turning as the signs (to me) aren't all that clear.  So, go right at the Heron Lake and boat launch sign.

As for the swim, they wern't kidding about the weeds.  I tried to venture outside the swim area a few time and encountered weeds (and some HUGE fish) just about everywhere. I swam about 1,200 meters, based I time swam, and doubt I was anywhere close to following the course.  It is a VERY clean lake and I guess the temp at 70 to 72.  The fish sure wern't scared of me, but I freaked a few times when they came out of no where!!!

I can't tell if we are transitioning in the grass or parking lot from the map on the 3D site.  I hope its the grass, there is a bunch of loose rocks in the parking lot.  There was a guy leaf blowing the gravel against the curbs (I'm guessing) to get ready for Saturday's event.

After swimming I went for a run.  Again with the maps, I am not sure I followed the route as planned.  With your back to the beach, there is a grass trail over to the far left.  I ran though here and over to the boat launch.  Across there is a dam that I thought was part of the run course, but it dead-ended.  I then ran up the boat launch road and out to what I think is the trail close to the guard shack at the entrance.  I'd guess they'll be mowing the grass around there this week.  If not, it is a little think getting on to the trail, but nice compact dirt right after.  Its hilly, but nothing too technical.  Depening on how they lay out the super srpint, compared to the sprint and the Du, it could get a little congested on the portions that are out and back to transition.  I like this as seing folks coming in makes me kick it more on the way out.

I also drove the entire bike course.  This is like Kensington's Mini Me, EGAD!  If I hadn't just got my aero bars just how I want them, I think I'd take them off because I don't think I am going to get to use them.  I can see how we'll have to be on our game on Saturday with all the twists and turns (and the pavement isn't all that great).  They've patched some bigger pot-holes, but there appear to be a few small ones they missed.  All and all, I am excited about the bike.  Being only 5'6", I can't generate power on straight aways like some of these monters who blow by me.  I am hoping their advantage won't be as great on a course like this.  (Timm, please don't let this freak you out more.  With this being a smaller event, you will have plenty of room to ride and run for that matter run.  It is a slick venue, the weather looks great and it'll be an awesome event for you.  I echo the same as above, let me know if you need any assistance up there).

See you all on Saturday!

I ride out there, it's up up up down down down, then up up and then down down down down.

It,s been a good month since I was out there last However  take a big note of this, there are huge holes in the road bike course.  Get out there before hand and check it out.  Maybe there have been fixed in the past month, but I doubt it.

Matt was saying a while back about the poison ivy on the trail!

First off, Brrrrrrrrrrrrrrrrrr, its going to be a chilly start tomorrow morning.  The lake will feel like a bath compared to the air temp.  Second, YESSSSS, last night's 3D update email advised the swim will be clockwise due in part to the weeds (and also said they'd be clearing some).  I am a right side breather and have been spotting like crap all year on counter-clockwise courses.  From the sounds of the email, poison ivy is all but a non-issue (unless you decide to pass in the grass).

Good luck to all.  depending on what time I get out in the morning I may wander down to cheer.

Hey Timm, NICE WORK!!!!  You should be real proud of how you did in your 1st event.  I've done (7) tris this summer (6 sprints and an Oly) and that was the hardest bike & run course I faced.  I had a great day.

I ended up AG 3rd and the 10th male overall in the Sprint.  That bike crushed me and I think my legs were still a little cooked from doing an Oly up in Tawas the week before.  As cold as it was in the morning, it sure was awesome to see the have over the run course.

Glad to hear you guys had a great race. I did not go due to my family being sick. I decided to be husband/father for the day instead of triathlete. It was a cold but nice day for racing.