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Lake Waconia Triathlon - TriathlonSprint

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Waconia, Minnesota
United States
78F / 26C
Total Time = 1h 47m 51s
Overall Rank = 112/350
Age Group = 45 - 49
Age Group Rank = 13/37
Pre-race routine:

Got up at 5:30 and ate 2 waffles with syrup (Eggo!), coffee, water, and a small gatorade.

Went through checklist one more time, loaded bike and got going.
Event warmup:

Was on the early side, so got a good parking spot and found good spot in Transition area. Someone had put a bright green marker on the end of a row near the bike exit so I choose that row which made it easy to spot. It is a great idea I think! Set stuff down and blocked spot for bike. Checked in, then took bike to Gear West tent to have tires checked/filled. Gotta love Gear West! Walked around tran area and got oriented with entries and exits. Walked to swim start and gaped at huge waves rolling in! Went to bathroom, then jogged a bit. Had the free hammer gel from race packet at 7:45 and some water. Organized transition area, slipped on wetsuit and went down for pre-race meeting. Got swim cap and goggles and went over tran one more time in my head while standing by bike. Got into the lake and swam maybe 100 yards or so. Bobbed in lake until race started. Got in line and loosened up arms.
  • 08m 18s
  • 440 yards
  • 04s / 100 yards

Swim was tough, but I put my head down and swam hard. Navigation was no problem for some reason, despite the big chop. Drafting was pretty much impossible and probably meaningless anyway with the waves knocking you around.

It was my first tri and swim using a wetsuit (I know, mortal sin!), but I scuba dive, so am very familiar with wetsuits and was confidant and had no problem whatsoever. I used Body Glide around my neck to prevent chafing and practiced getting out a few times at home. I thought about renting one for $40 from Gear West, but instead I bought a brand-new sleeveless Neosport brand off of Ebay for $89 with free shipping, so think I got a great deal and I highly recommend it as a first-time, great-value wetsuit!
What would you do differently?:

Nothing, except maybe relax more in the first 100 and not get a mouthful of lake!
Transition 1
  • 01m 21s

I tried shoes already clipped on bike for the first time and had difficulty getting into shoes, despite practicing. The bike starts with an uphill, so probably not a good race to do that. I think I will put shoes on first in the future.
What would you do differently?:

Nothing. I was trying for good transitions and was very prepared and ready so all went well except for getting feet into shoes, but at least I was moving.
  • 1h 02m 40s
  • 20 miles
  • 19.15 mile/hr

I was excited to use my new (to me at least) bike that I had setup for tris and it worked well. I am new to aerobars, but am now comfortable enough and used them anytime I could maintain 16 or 17 mph. I had a Powergel with about 20 min left on the bike and it went down well. I had a bottle with water and one with gatorade and finished most of both. I tried something new with fluids: I froze about half the night before and topped them off in the morning. Worked well with them staying cold, but not frozen anymore.
What would you do differently?:

Put in more miles for better aerobic conditioning. I was worried about bonking in the run, so was conservative on the bike into the wind and up hills. Start with shoes on feet already. Was happy given new bike and aero position though.
Transition 2
  • 01m 37s

Another good tran. All went well. I got out of my bike shoes in the last 200 yards or so of the bike no problem. It was my first race without socks, but I had done some training rides and runs without and was ready with lots of body glide on heels and on the inside of my shoes. I also tried elastic laces for the first time and liked them.
What would you do differently?:

  • 33m 57s
  • 4 miles
  • 08m 29s  min/mile

I knew the run would be tough as I barely put in any mileage the last few months due to nagging calf muscle pain (getting old sucks!). The uphill and into-the-wind start to the course was very tough for me as I couldn't settle into any rhythm and was sucking air despite barely moving. On the positive side, I picked it up for the last mile going downhill/downwind and probably ran a 7:00 pace, which felt great. I fnished without any calf muscle tightness or pain, so I consider it a complete victory! Perhaps I am over my nagging problem and can slowly increase mileage and pacing through the summer.
What would you do differently?:

Run more. Figure out a way to avoid my nagging calf problem. I was hoping for a 7:30 pace, so this is my area of improvement for my next race in Aug.
Post race
Warm down:

Walked around, got some water and treats. Checked results quick and got going to my sons baseball game!

What limited your ability to perform faster:

Nagging calf muscle pain limited my running. Very busy schedule limeted my biking too. Swim training was good.

Event comments:

Event was a bit late due to change in swim course forcing us to wait for the elites to almost finish thw swim before we could get going. Well run otherwise, and probably a good decision to shorten the swim as water conditions were tough.

I did something I have never done before since I started running at age 12 - I forgot to start my watch at the starting line! DOH!

Last updated: 2009-06-17 12:00 AM
00:08:18 | 440 yards | 04s / 100yards
Age Group: 7/37
Overall: 50/350
Performance: Good
Autocalc is wrong - pace was 1:54 per 100.
Suit: Neosport sleeveless
Course: One to two foot Waves coming in at 45 degreee angle made it tough going out. They shortened the swim from 880 to 440 yards for safety.
Start type: Run Plus:
Water temp: 74F / 23C Current: High
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Bad
Waves: Bad Navigation: Good
Rounding: Good
Time: 01:21
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
01:02:40 | 20 miles | 19.15 mile/hr
Age Group: 16/37
Overall: 129/350
Performance: Average
Wind: Strong with gusts
Course: Kind of out and back. Rolling hills, none too steep, but lots of them. Out was into the wind and more uphill, so very tough I thought. Coming back was fast with easy cruising at 28 - 30 mph. Still, the strong headwind plus hills drained me pretty good and I didn't hit my goal of 20 mph average. I was most worried about the run, and thought I needed to conserve some energy for it.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 01:37
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal
00:33:57 | 04 miles | 08m 29s  min/mile
Age Group: 22/37
Overall: 158/350
Performance: Below average
Ran a 8:30 pace
Course: 4 miles, out and back. Mostly uphill the first 2 - yuck!
Keeping cool Good Drinking
Post race
Weight change: %0
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2009-06-29 10:47 AM

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Minnetonka, Minnesota
Subject: Lake Waconia Triathlon

2009-06-29 12:00 PM
in reply to: #2250058

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St. Paul, MN
Subject: RE: Lake Waconia Triathlon

Sounds like it was a pretty tough race.  Seeing those waves at the start has to be pretty intimidating.  Yipe.  Nicely done, though.  Congratulations.

2009-06-29 1:23 PM
in reply to: #2250058

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Extreme Veteran
Minnetonka Beach, MN
Subject: RE: Lake Waconia Triathlon
Good job out there in less than ideal conditions!  I might have seen you at the bike out... about 50yds down trying to get the left foot in your shoe?
2009-06-29 2:28 PM
in reply to: #2250677

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Minnetonka, Minnesota
Subject: RE: Lake Waconia Triathlon
LOL, yes, that was probably me. I got the right one in without too much problem but struggled with the left.  I would slow down so fast as it was uphill anad then have to pedal again...oh well, live and learn!  Nice race and way to battle through the wind and waves and hills!
2009-06-29 2:34 PM
in reply to: #2250341

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Minnetonka, Minnesota
Subject: RE: Lake Waconia Triathlon
Thanks for the kind words!  First outdoor tri of the year for me, so I was happy enough.
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