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Chisago Lakes HIM - Triathlon1/2 Ironman

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Chisago, Minnesota
United States
80F / 27C
Total Time = 4h 57m
Overall Rank = 89/270
Age Group = 2
Age Group Rank = 2/20
Pre-race routine:

We (Barb, Scott & me) had a hotel in Lino Lakes about 20-25 minutes away. At packet pickup we ran into Peter and Harvey and made plans to eat at an Olive Garden on Sat. Mark & Dave made 7. Good time.
Race day night dome butt heads at the hotel showed up about 2am, drunk looking for rooms of friends on our floor. Noisy in the hall, knocked on our door, finally got settled. I was awake about every hour after that. Standard Honey Nut Cheerios & banana for breakfast. We left about 5:35 arrived 6:00, Barb dropped us off kind of close. swim.
Event warmup:

Did a warm up bike ride trying to figure out how to do bike shoes. No run. Very short swim.
  • 36m 31s
  • 2112 yards
  • 01m 44s / 100 yards

Swim was ok. I seem to have about the swim pace regardless of the race distance. Better for long races than short ones. 1:53 pace is pretty much right on.

Upon review, BT calculates my swim pace at 1:44 and I was a little over 2 minutes faster than Square Lake last year when my pace was 1:53. I'm ging with 1:44.
What would you do differently?:

Off season swim work is needed to get faster or live with swim being my weak discipline. See above added note, 1:44 is better than I thought I did and I am showing some improvement.
Transition 1
  • 01m 19s

1st in AG -1 sec from 2nd. Good T1. No problems at all with wetsuit. Also 27th overall.
  • 2h 38m 6s
  • 55.4 miles
  • 21.02 mile/hr

Beautiful day & course for bike ride. My cadence sensor did not work, afterwards I found my magnet had shifted. HR monitor was more important, I tried to stay and accomplished mid 140s. Might have spun a little more if I had cadence feedback. This was an exceptional bike time for my level of bike fitness. I wondered if I went a little too hard during the bike but figured I could gut out the run if need be and would benefit nore by the time gain on the bike.

Official pace is 21.0.
What would you do differently?:

Check Garmin on my pre-race ride so I would have fixed the magnet. Maybe reeled back a little, maybe not.

I did not wear bike shoes out of TA, stuck with my normal shoes clipped in. I stayed on top of my shoes thru the tunnel and got in after the bike path. I was fine with this. On way back I did the same, got out of my shoes before the bike path.
Transition 2
  • 01m 12s

3rd in Ag +14. Good T2, no major issues.
  • 1h 39m 51s
  • 13.1 miles
  • 07m 37s  min/mile

I probably went out too fast, show have pulled back a bit based on speed on bike. But I was OK with early pace. Doing real well until last 3 miles. Heat caught up with my and my times got significantly slower.

Official pace was 7:37, Garmin pace was 7:51. Course was probably a little short. 7:37 sounds so much better than 7:51 though.
What would you do differently?:

Maybe could have run a little smarter but I've also decided if I go out too slow it's tougher to ge tthe pace back lower late rin the race. It still comes to my bike fitness not being where I'd like it and not nearly as good as my first HIM last year at Square Lake. The month of no riding before/after Boston is the culprit but was the right thing to do.

All things considerd I'd still rate the run good.
Post race
Warm down:

Lots of fluids, felt very hot. Talked with Scott & Barb. Went to TA to get towel, nose clip so I could get in the water. Bad decision? I waded out and once I dove in I immediately got a cramp in my right calf. A guy I beat out right atthe end of the run was right there and he helped stretch it out but then the other cramped up. He helped for a couple minutes then I was my own. It took 10-15 minuted before I could get. Scott came down and stretched me some too. Then I got kind of chilled. Finally I felt back to normal about the time we left.

Event comments:

Sub 5 hour by 3 minutes was way beyond my expectations. Very very pleased. This is my HIM PR beating Square Lake last year by 12 minutes. 2nd in AG is icing on the cake. The cramping in the water has me concerned about Burrito Union. Hopefully it won't be bad there as each leg will be shorter and hopefully my fitness will be improved.

Nutrition: Power Bar at about mile 10 and 42 of the bike with a gel arounf 25. Drank both my bottles of GE, none of my water. On the run I had a 2 Endurolytes about mile 2.5 and a gel mile 4. Something to drink at all water stops switching between water and Gatorade.

I thought this was a good race. A few more water stations on the run would have been good. I loved the bike course. post race food was good altho I didn't have a whole lot. I liked the assigned rack spots. I had a good rack and an end spot. It was also good starting in wave 2. They assigned numbers based on registration date so the early people got the breaks.

Last updated: 2009-02-12 12:00 AM
00:36:31 | 2112 yards | 01m 44s / 100yards
Age Group: 16/20
Overall: 220/270
Performance: Average
Suit: Desoto Black Pearl
Course: Out and back straight line, only 1 turn at turn around.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 01:19
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
02:38:06 | 55.4 miles | 21.02 mile/hr
Age Group: 4/20
Overall: 127/270
Performance: Good
Avg 145 Max 159
Wind: Little
Course: Kind of square with a section at beginning at end on a bike path thru a tunnel with some across grass section. Most of the bike was very nice, smooth and relatively flat.
Road: Smooth Dry Cadence:
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:12
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
01:39:51 | 13.1 miles | 07m 37s  min/mile
Age Group: 2/20
Overall: 61/270
Performance: Good
Avg 166 Max 181 1 - 7:09 159 2 - 7:27 160 3 - 7:35 162 4 - 7:24 164 5 - 7:37 167 6 - 7:42 168 7 - 7:54 168 8 - 7:49 169 9 - 7:58 169 10 - 8:28 167 11 - 8:38 165 12 - 8:31 165 .63 - 7:58 173
Course: Basically an out and back with some rolling hills during miles 4-9. This section was on edge of highway so very little shade.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4

2009-07-26 10:11 PM

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Extreme Veteran
Rochester, MN
Subject: Chisago Lakes HIM

2009-07-27 8:37 AM
in reply to: #2309253

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Dodge County, MN (out in the corn)
Subject: RE: Chisago Lakes HIM
Excellent race, Mike! 
2009-07-30 3:05 PM
in reply to: #2309655

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, Minnesota
Gold member
Subject: RE: Chisago Lakes HIM

Nice job as usual!  Guess I'll see you at Burrito Union  

P.S.  Have you done any trail running? Like the ankle twisting, root jumping kind?  That will screw with your legs at BU more than the hot to cold thing.     Bwaahaahaaa.... (sorry, I am sassy).    I bet it was just because of the hot weather and very long run.  You'll do fine with the shorter run at BU and I bet the temp will be much cooler overall.  I think that putting on your wet suit (and nose plug?) will keep you very occupied and it goes really fast.  Not to mention the water is very cold and I lost feeling after the first minute or so!

Edited by BikerGrrrl 2009-07-30 3:09 PM
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