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Liberty Triathlon - Long Course - Triathlon1/2 Ironman


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Maple Plain, Minnesota
United States
Cadence Multisports
78F / 26C
Sunny
Total Time = 6h 34m 12s
Overall Rank = 218/256
Age Group = 40-44
Age Group Rank = 30/35
Pre-race routine:

WARNING! Long race report...

Was not a good night's sleep. Our internet was down and we were scrambling the night before making phone calls to figure out how and where everyone needed to be situated for Saturday's activities (my son had a soccer tournament in Rochester). To bed at midnight...up at 4am.

Decided on wearing cycling shorts instead of tri shorts for this event (more padding for an undertrained 56 miles of biking), and I'm glad I did. Also passed up black tri top in favor of yellow because of predicted sun.

Left the house later than I planned (5:20), stopped by McDonald's for my all-time favorite pre-race food (Egg McMuffin minus the Candian bacon [no offense Canadians :)] and some icewater).

Arrived on site at about 6:40. Saw Matt (MLJ) and chatted, Bryan (mndiver) came over and chatted as I was setting up at transition. Saw and chatted with Jim (birkierunner), Emily (Bikergrrrl), Kelly (lumpy) and Jeff (leapdog).
Event warmup:

Just a quick swim warmup. Uh, water was cold...announcer said low 60s, it felt more like high 50s :). Swam out and back a 100 yds. Waited 'til the water warmed up in my wetsuit, then swam out and back another 100 yds. About perfect warmup...
Swim
  • 41m 21s
  • 2112 yards
  • 01m 58s / 100 yards
Comments:

Started on the outside back, no problems with wave start brawl. At about 250 yds out, had the usual mild panic, 'Can I finish this? What if my leg cramps up?' Took the usual mild panic prescription: about 5 long slow glide strokes and tried to exhale as much CO2 as I could. I was fine after that.

I guess my sighting could be described as 'scallop sighting.' I would site for a buoy, swim about 10 strokes and find myself swimming away from the buoys. This went on until the turnaround. A few minor bumps along the way from fellow swimmers and the fast ones from the few waves behind us, but all innocent. Water was somewhat murkier because of the wind storm the night before, so I did try and draft, but since the water wasn't very clear, I decided to swim out and behind swimmers so I didn't get a kick to the face.

No problems until turnaround. Water was a little choppy, and I found I had to really turn my head up to get some good breaths. My big toe started cramping up after the turnaround. You know how hard it is to try and stretch a toe out while you're swimming? I decided to just try and ignore it. It went away after a while.

Swim back was great. I was elated. I knew I was gonna finish this...my 1st half Iron swim! Form and strength were perfect for the last 1/4 mile.
What would you do differently?:

Not too much. I need to figure out why I swim to the right in open water swims. Nothing that a winter full of pool training can't solve. I really concentrated on the swim during training. Sometimes at the expense of the other disciplines, but it was the leg that I was most concerned about, so the training paid off.
Transition 1
  • 04m 57s
Comments:

Bryan cheered me in at the beach (thanks Bryan). I yelled to him 'I did it!' Like I said, I was pretty elated.

Warning...TMI moment...

I got to transition, but I really needed to pee. After a pretty good race to this point, I didn't want to stop at the Porta-John, and I DIDN'T want to pee on the bike and have to deal with wet shoes and socks :). I left my wetsuit on to about waist length and just peed into it. I'm sure a few folks wondered why I was just standing there :) (so Jeff, I was not NAPPING in T1 :). Pulled my wetsuit off, rinsed with a water bottle and toweled off. :) Wore socks for this HIM and slapped on 30 SPF sunscreen. Missed 2 spots on each shoulder blade (I have 2 redmarks on my back now :). Ran bike to mount line...


What would you do differently?:

Nothing. It was a good opportunity to get my heartrate down...:)
Bike
  • 3h 18m 51s
  • 56 miles
  • 16.90 mile/hr
Comments:

This was a hilly course. I just worked on keeping HR in check. Pedaled the downhills, shifted to low gears on the uphills. Stayed in aero the majority of time in the uphills. 1st loop was strong. 2nd loop, I was feeling the effects of undertraining. Had to stand at last big hill.

Drank Gatorade and then Heed during the bike. Aerobottle worked out great! I would grab a refill of Heed at the aid stations, refill the aerobottle and throw out the waterbottle at the next aid station. Took a gel every hour (3) and Endurolytes a half hour after every gel (3).
What would you do differently?:

Train more. This was the event I was undertrained for. Got in less than half the training volume I needed...poor excuses...weather...more swim focus...tri bike not built yet. This will change if when I do Liberty next year...

Maybe an Adamo saddle (wouldn't have to wear cycling shorts for a 'long' event). More nutrition.
Transition 2
  • 03m 1s
Comments:

Nothing special. Had to pee. Made a stop at the Porta-Johns just inside transition area. I swear I was in there for a full minute.
What would you do differently?:

Nothing.
Run
  • 2h 26m 5s
  • 13.1 miles
  • 11m 09s  min/mile
Comments:

I did just fine out of the Porta-John. Looked down at my Garmin and was running about 9 min/mile. Ran out of transition right behind Kelly. Took Heed and gels at the aid stations. My pace came to a screeching halt a few miles into the run segment. No energy. Resorted to run/walking. At the turnaround, my body had had it! Cramps in the calves, cramps in the quads, but a cola (I never drink cola) and banana never tasted so good! Walk/ran almost the whole way back. Every time I would start running, leg cramps would start up too. Limped back to the finish (walk/run) for the next 6 miles. Mustered enough strength to run through the finish gate. BTers cheered me in. Thanks for sticking around guys!
What would you do differently?:

More nutrition on the bike. Train more on the bike, so that I can finish the run at a faster pace. I had planned on the run being my saving grace. Unfortunately, no energy left after the bike.
Post race
Warm down:

Chatted with Bryan, Kelly and Jeff. Had a burger, but by that time, all the condiments were gone. Just ate the burger and tossed the bread. Soaked my feet in Lake Independence. Stuck around for award ceremonies. Both Jim and Kelly got age/Athena awards. Went to McDonald's and had a Crispy Chicken sandwich, went to the Y to shower and dress for a grad party in Eden Prairie with my son.

What limited your ability to perform faster:

Undertraining on the bike.

Event comments:

Great 1st half iron experience. Would certainly do it again next year, with more emphasis on bike training.


Profile Album


Last updated: 2008-06-03 12:00 AM
Swimming
00:41:21 | 2112 yards | 01m 58s / 100yards
Age Group: 0/35
Overall: 0/256
Performance: Average
Suit: BlueSeventy Sleeveless
Course: Out and back triangle...counterclockwise.
Start type: Run Plus: Waves
Water temp: 59F / 15C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 04:57
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:18:51 | 56 miles | 16.90 mile/hr
Age Group: 0/35
Overall: 0/256
Performance: Average
Wind: Strong with gusts
Course: Hilly course. 2 loops. At one point, 1 inch gravel over a 50 yd distance.
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 03:01
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
02:26:05 | 13.1 miles | 11m 09s  min/mile
Age Group: 0/35
Overall: 0/256
Performance: Bad
Course: Through the county park. No spectators, which is usually a detriment to me.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2008-06-16 5:47 PM

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Pro
4541
2000200050025
A farming town in MN
Subject: Liberty Triathlon - Long Course
Yeah, yeah...RR FINALLY up...

Edited by sparco 2008-06-16 5:59 PM


2008-06-16 6:18 PM
in reply to: #1470168

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Elite
3687
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Subject: RE: Liberty Triathlon - Long Course
Great job Sal.. It was a lot of fun seeing you out there.  Hope this is a start of a trend to longer races
2008-06-16 6:30 PM
in reply to: #1470227

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Pro
4541
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A farming town in MN
Subject: RE: Liberty Triathlon - Long Course

mndiver - 2008-06-16 6:18 PM Great job Sal.. It was a lot of fun seeing you out there.  Hope this is a start of a trend to longer races

Thanks for all the moral support Bryan, and NO...no Ironman until my youngest gradjeeates...

2008-06-16 6:59 PM
in reply to: #1470168

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Pro
4507
20002000500
Simpsonville, SC
Subject: RE: Liberty Triathlon - Long Course
I left my wetsuit on to about waist length and just peed into it.

^^^^^^^^^^^^^
You're supposed to do that BEFORE the swim, not after Great job on a first HIM! You will only get faster from here on out


2008-06-16 7:00 PM
in reply to: #1470168

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TinkerBeth
23096
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Liverpool, New York
Subject: RE: Liberty Triathlon - Long Course

Awesome race Sal!

Look at that speedy swim time!  I bet you were grinning from ear to ear when you got out of the water!

Congratulations!! 

2008-06-16 7:07 PM
in reply to: #1470168

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Science Nerd
28760
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Redwood City, California
Subject: RE: Liberty Triathlon - Long Course
Congratulations on a great race!!  Nice speedy swim!  Although, you should learn to pee while you're swimming.  Much easier. 


2008-06-16 7:15 PM
in reply to: #1470346

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Master
2808
2000500100100100
, Minnesota
Subject: RE: Liberty Triathlon - Long Course
x2 - gotta learn to pee during the swim.

You had a pretty good day considering how little you've biked. Congrats!

Artemis - 2008-06-16 7:07 PM

Congratulations on a great race!!  Nice speedy swim!  Although, you should learn to pee while you're swimming.  Much easier. 
2008-06-16 7:51 PM
in reply to: #1470168

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Pro
4675
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Wisconsin near the Twin Cities metro
Subject: RE: Liberty Triathlon - Long Course
Congrats on your first HIM!!!  Great RR.  Nice talking to you prior to the start.  We had to hit the road so didn't stick around for the awards.  Nice job
2008-06-16 7:56 PM
in reply to: #1470322

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Champion
23360
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Taser-World
Subject: RE: Liberty Triathlon - Long Course
barqhead - 2008-06-16 7:59 PM

I left my wetsuit on to about waist length and just peed into it.

^^^^^^^^^^^^^
You're supposed to do that BEFORE the swim, not after Great job on a first HIM! You will only get faster from here on out



Or DURING. But not after.... (And then the suit just sat there in the sun and baked for awhile???)

And no, the RR wasn't too long. It was an interesting read.

The pics are great! (Glad you decided on the Sparco Yellow Shirt, too. Makes it easy for us all to recognize you when you turn one of those pics into your next avatar. LOL)

But most of all --> CONGRATULATIONS! GREAT JOB!

Glitter Graphics
2008-06-16 8:18 PM
in reply to: #1470168

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Expert
834
50010010010025
Medina, MN
Subject: RE: Liberty Triathlon - Long Course
Good job Sal. Hopefully I'll do it with you next year and you can draft off me on the swim....
2008-06-16 9:48 PM
in reply to: #1470168

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MotoQueen
13195
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Subject: RE: Liberty Triathlon - Long Course
Way to go Sal! So proud of you! You did great!


2008-06-16 11:05 PM
in reply to: #1470168

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Veteran
230
10010025
Minnesota
Subject: RE: Liberty Triathlon - Long Course
HIM is an incredibly long distance!! Congratulations on completing the first of many, I suppose. You had a great swim. I would have peed in the water...would have warmed it up to the 60 degrees that was mentioned. Way to go!! What an accomplishment.
2008-06-17 5:46 AM
in reply to: #1470346

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Pro
4541
2000200050025
A farming town in MN
Subject: RE: Liberty Triathlon - Long Course

Artemis - 2008-06-16 7:07 PM Congratulations on a great race!!  Nice speedy swim!  Although, you should learn to pee while you're swimming.  Much easier. 

I really did try.  Just hard to do for some reason...

2008-06-17 7:00 AM
in reply to: #1470168

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Master
1397
1000100100100252525
Granvile, Ohio
Subject: RE: Liberty Triathlon - Long Course
Oh man Sal.  WAY TO GO!  You did yourself proud for your first HIM  - and look at that swim time!  All of your hard work over the winter really paid off.  Congrats on an awesome performance!
2008-06-17 7:52 AM
in reply to: #1470168

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Royal(PITA)
14270
50005000200020001001002525
West Chester, Ohio
Subject: RE: Liberty Triathlon - Long Course
Awesome job out there!  Incredible!
2008-06-17 8:15 AM
in reply to: #1470168

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Master
1381
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Clifton, NJ
Subject: RE: Liberty Triathlon - Long Course

congratulations! i liked the RR - even with all the TMI pee-pee details.

overall, a very impressive job on your first HIM! 



2008-06-17 8:19 AM
in reply to: #1470168

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Champion
6107
50001000100
Out running or enjoying a fine glass of red...
Subject: RE: Liberty Triathlon - Long Course
Congrats, Sal!

Excellent job on the race and I love the race report! But don't even pretend that you weren't planning on wearing the yellow shirt from the get-go. We know you and Sal-yellow!
2008-06-17 9:08 AM
in reply to: #1470168

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Veteran
245
10010025
Eden Prairie, MN
Subject: RE: Liberty Triathlon - Long Course
Congratulations, great first HIM! Nice race report. I can't pee while I'm swimming either. Not something you want to practice at the pool.:-)
2008-06-17 9:56 AM
in reply to: #1470168

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Elite
4148
2000200010025
Utah
Subject: RE: Liberty Triathlon - Long Course

WAHOO!!!  Great job Sal!!!!!

I just can't help imagining that not much of the pee got past all the padding of the bike shorts

2008-06-17 11:43 AM
in reply to: #1471354

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Champion
10018
50005000
, Minnesota
Bronze member
Subject: RE: Liberty Triathlon - Long Course
Great job - especially if you were undertrained!  Wow.  Also, totally awesome pics.  You're so photogenic   I also appreciate the yellow shirt, very much easier to find you.  The run was a little bit lonely, thank god for the out and back nature of it.   STill a good run considering how you felt.    See you out there next year!
2008-06-17 12:57 PM
in reply to: #1471724

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Pro
4541
2000200050025
A farming town in MN
Subject: RE: Liberty Triathlon - Long Course

BikerGrrrl - 2008-06-17 11:43 AM Great job - especially if you were undertrained!  Wow.  Also, totally awesome pics.  You're so photogenic   I also appreciate the yellow shirt, very much easier to find you.  The run was a little bit lonely, thank god for the out and back nature of it.   STill a good run considering how you felt.    See you out there next year!

At the HALF or at the Oly?



2008-06-17 1:54 PM
in reply to: #1470168

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Elite
3488
20001000100100100100252525
Lakewood, CO
Subject: RE: Liberty Triathlon - Long Course
Great job on the swim and the race as a whole.  And fantastic to make it through to the end.  Keep up the great work.
2008-06-17 2:54 PM
in reply to: #1470168

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Extreme Veteran
413
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Clayton/Raleigh, North Carolina
Subject: RE: Liberty Triathlon - Long Course
Great job, congrats!!! The pee pee story made me laugh - I almost forgot to go pee pee before I got out of the water at my HIM so I was swimming real slow at the very end trying to hurry up and do my business before I got out so I didn't have to stop at the port a potty
2008-06-17 5:58 PM
in reply to: #1470168

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Expert
1157
10001002525
Tremonton, Utah
Subject: RE: Liberty Triathlon - Long Course

Congratulations!!!  You're half a Iron Man!   ---  (which is WAY more than I am! )    GREAT JOB!!!

Sal, there is this thingy called a toilet or a porta-john that you should use BEFORE you start swimming --- then you won't have to PEE PEE in your suit!      But sometimes you gotta just let it go!   ( I've never been able to either!)  

Great job -- and you were only 1:12 over your goal time!  To be that close over a 6 hour plus event is a MAJOR MAJOR accomplishment!

 

CONGRATS AGAIN!!

2008-06-17 7:26 PM
in reply to: #1470168

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Master
1686
1000500100252525
Royersford, PA
Subject: RE: Liberty Triathlon - Long Course
Congrats on getting thru your first HIM. Great job sticking with it and finishing on a tough day. However, in a 5-7 hour race, an extra minute to visit the porta potty isn't gonna kill you (But the story is one you can tell forever )
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