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Whitefish Lake Triathlon - TriathlonSprint


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Whitefish, Montana
United States
Kalispell Athletic Club
55F / 13C
Overcast
Total Time = 1h 37m
Overall Rank = 72/112
Age Group = 30-39
Age Group Rank = 9/15
Pre-race routine:

Woke up around 5:30am. Ate an english muffin with Nutella, and drank a cup of coffee. Drove to Whitefish, parked, and then walked down to the public beach. Set up transition. Talked with the Flathead tri crew while waiting for the van to show up with the felt marker so we could get body marked. Van showed up about 5 minutes before start time. Yes, this is a very small local race. :)
Event warmup:

Got in the lake and swam a bit to get warmed up. The outside temps and lake temp was pretty cold after being in the HOT Tri-cities, WA for the last few months.
Swim
  • 15m 49s
  • 880 yards
  • 01m 48s / 100 yards
Comments:

2:01 faster than last year. This was a great swim. I sighted every 4th breath, which kept me on course. I've been having a serious problem with adding extra yardage to my swims this year, but I think I have the problem solved. I just wasn't sighting frequently enough. I felt really strong and confident on this swim. I battled it out a little, but just kept swimming. Some people were stopped and treading around the buoy, and I just found a small opening between them and kept on swimming... didn't even slow down or hesitate. Swam all the way in until my hands touched bottom. I stood up and unzipped my wetsuit while running to transition.
What would you do differently?:

nothing
Transition 1
  • 00m
Comments:

Transition times are included in the bike split. Transition went smoothly. I finally remembered to open up my new tri shoes before the race. What a difference that makes! There are some stairs you have to carry your bike up out of the transition, which slows things down a bit. Oh, and I got distracted by my FIL taking pics and couldn't get clipped in... how embarassing, and it cost me little time
What would you do differently?:

Try not to be distracted and get my damn shoe clipped in :)
Bike
  • 48m 24s
  • 12.43 miles
  • 15.41 mile/hr
Comments:

1:06 faster than last year. Pretty good bike split. I passed quite a few people early on and some passed me. My quads were cramping early on, I think because of the cold, so I tried to just spin them out and not push hard gears until the cramps eased up. I was pretty slow going up the hills... really need to work those. I also slowed a lot coming down around the curves. This bike course always makes me nervous because it is a winding narrow mountain road and is not closed to traffic. I told myself before the race that I was just going to gut it out and fly, but my nerves got the better of me.
What would you do differently?:

Not brake so much coming down hill, but then maybe I would have wrecked like two other people did that day. Not really sure...
Transition 2
  • 00m
Comments:

Went pretty smoothly. I saw my friend Teresa in transition and we commiserated briefly on our numb feet from the cold. Then, she was gone... she doesn't wear bike shoes so it was a very quick transition for her.


What would you do differently?:

Not mess with the garmin for a sprint. It didn't really help me, and it cost me a few seconds in transition.
Run
  • 32m 47s
  • 3.11 miles
  • 10m 32s  min/mile
Comments:

1:20 SLOWER than last year. I really need to learn how to run off the bike. I've also gained some weight since last year which probably isn't helping. The run sucked. I ran the whole way, but just couldn't seem to get myself to pick up the pace. My calves kept tightening up and I just wanted to be done.
What would you do differently?:

Lose the extra weight I'm carrying around. Train more, maybe more bricks. Build my biking endurance so I would come into the run a little better. Just push through the pain.
Post race
Warm down:

Walked around a bit, Drank a bottle of water, Hung out with my family and friends under the gazebo and enjoyed the after race BBQ and beer in the rain.

What limited your ability to perform faster:

No speed training and extra weight. I still have a long way to go, but I did improve my time from last year by 1:57. Next year my goal is to go under 1:30:00, hopefully Ironman training will help me out.

Event comments:

I love this race. It's a little local yokal race, put on by the owner of the Kalispell Athletic club. It isn't the most well organized race, but it all comes together by the start, even if that start is usually 30 minutes late.;) There's a great post race BBQ with beer, beautiful scenery, and great people. This was my first tri back in 2007 and I plan to do it again every year.




Last updated: 2009-08-03 12:00 AM
Swimming
00:15:49 | 880 yards | 01m 48s / 100yards
Age Group: 7/15
Overall: 64/112
Performance: Good
Suit: Quintana Roo sleeveless
Course: Out and back in Whitefish Lake
Start type: Wade Plus: Shot
Water temp: 63F / 17C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 00:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
00:48:24 | 12.43 miles | 15.41 mile/hr
Age Group: 8/15
Overall: 55/112
Performance: Good
avg hr 158 max hr 171
Wind: None
Course: Out and back on hilly winding mountain road
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal
Running
00:32:47 | 03.11 miles | 10m 32s  min/mile
Age Group: 13/15
Overall: 95/112
Performance: Below average
avg hr 158 max hr 172
Course: Out and back on paved roads. There's a few hills, one very steep one right at the start of the run.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2009-08-24 3:40 PM

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Master
2005
2000
Silverton, Oregon
Subject: Whitefish Lake Triathlon


2009-08-24 3:58 PM
in reply to: #2367492


354
1001001002525
Subject: RE: Whitefish Lake Triathlon
Good Job!
2009-08-24 7:51 PM
in reply to: #2367492

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Science Nerd
28760
50005000500050005000200010005001001002525
Redwood City, California
Subject: RE: Whitefish Lake Triathlon
Nice improvement on the swim and the bike!  You'll be even faster next year with the IM training. 
2009-08-24 8:30 PM
in reply to: #2367958

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Champion
9060
5000200020002525
Charlottesville, Virginia
Subject: RE: Whitefish Lake Triathlon
Great job, and nice swim time!
2009-08-25 2:01 PM
in reply to: #2367492

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Master
2436
200010010010010025
Apex, north carolina
Subject: RE: Whitefish Lake Triathlon
Nothing worse than frozen feet going into the run.  Good job out there. Great swim!!
2009-08-25 5:03 PM
in reply to: #2367492

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Expert
1010
1000
Greer, SC
Subject: RE: Whitefish Lake Triathlon
Nice job overall Roni.  I can't even imagine trying to run with frozen feet!  Your swim was awesome!  The local races are always the fun ones.


2009-08-25 5:03 PM
in reply to: #2367492

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Expert
1010
1000
Greer, SC
Subject: RE: Whitefish Lake Triathlon


Edited by Jeepguy2358 2009-08-25 5:04 PM
2009-08-25 7:58 PM
in reply to: #2367492

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Champion
6973
500010005001001001001002525
marietta
Subject: RE: Whitefish Lake Triathlon
"There's a great post race BBQ with beer".  did you say something else?


haha.  Great race Roni!  I have issues clipping in every race...this past weekend was the worst.   And you feel, right or wrong, that all eyes are on you as its usually very crowded.

Great job!!!!
2009-08-25 10:02 PM
in reply to: #2367492

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Elite
3072
200010002525
san francisco
Subject: RE: Whitefish Lake Triathlon
Great race, Roni!!!  love your swim and especially how confident you were!  awesome, chica!
2009-08-26 11:11 AM
in reply to: #2367492

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Master
1639
100050010025
Robbinsville NJ
Subject: RE: Whitefish Lake Triathlon
Great race. Always nice to improve from year to year.
2009-08-26 12:53 PM
in reply to: #2367492

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Expert
1797
1000500100100252525
CHARLOTTESVILLE, Virginia
Subject: RE: Whitefish Lake Triathlon
Good job - way to improve on the swim time!  Those cold water swims can be tough on getting the feet to warm up.  :-)


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