TRINONA - THE BATTLE FOR THE BLUFF

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TRINONA - THE BATTLE FOR THE BLUFF - TriathlonSprint


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Winona, Minnesota
United States
63F / 17C
Overcast
 		Total Time = 1h 22m 26s
Overall Rank = 101/231
Age Group = 25-29
Age Group Rank = 12/22
Pre-race routine:

Drove down to Winona the day before. Picked up packet and looked over the course. Stayed at St Marys. Got up at 4:50 and left for the race at 5:30. Got to the parking and had to go back to St Marys because I left my front wheel in the parking lot. Oops. Fortunately it was still there. Had a little trail mix and water for breakfast.
Event warmup:

Rode the bike about 500 feet to transition area. Waded out in water to get comfortable with the temperature.
Swim
  • 11m 52s
  • 440 yards
  • 02m 42s / 100 yards
Comments:

I took a mouth full of water in the first 50 meters or so and couldn't regain composure the rest of the race. I was coughing and couldn't get a decent breathing routine the rest of the race.
What would you do differently?:

This was my first race and my first lake swim so I shouldn't complain a whole lot I guess. I need more lake practice!!
Transition 1
  • 03m 4s
Comments:

I felt that with some more practice I can get my transition down better. Overall though I felt that it went well.
What would you do differently?:

Practice at home more.
Bike
  • 37m 20s
  • 12 miles
  • 19.29 mile/hr
Comments:

I rode this course last week so I knew what to expect but I was still caught off guard at one turn.

I wanted to do this portion in under 40 minutes because I knew I could so I was happy with my time.
Transition 2
  • 01m 57s
Comments:

Again no real practice before the race so I was happy with my time.
What would you do differently?:

Practice more.
Run
  • 28m 16s
  • 3 miles
  • 09m 25s  min/mile
Comments:

I wanted to run 9 minute miles and ran slower than that. I need more run practice. Run was flat and friendly. I was pretty sore coming off the bike and took me about 1 mile to get into my pace. I am slow at warming up on my runs.
What would you do differently?:

Practice my running more.
Post race
Warm down:

Stretched out and drank some water.

What limited your ability to perform faster:

My ability to train more.

Event comments:

Like I said earlier, this was my first race. I wanted to do it in less than 1:30 so I won't complain with 1:22. I will be better prepared for MinneMan in 3 weeks.




Last updated: 2010-03-29 12:00 AM
Swimming
00:11:52 | 440 yards | 02m 42s / 100yards
Age Group: 0/22
Overall: 0/231
Performance: Below average
Suit: QR Superfull
Course: Water wasn't too cold. It was pretty weedy and murky.
Start type: Wade Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:04
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:37:20 | 12 miles | 19.29 mile/hr
Age Group: 0/22
Overall: 0/231
Performance: Good
Wind: Little
Course: Out and back
Road: Smooth Wet Cadence:
Turns: Good Cornering: Average
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:57
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
00:28:16 | 03 miles | 09m 25s  min/mile
Age Group: 0/22
Overall: 0/231
Performance: Below average
Course: Out and back
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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2010-06-13 7:43 PM

User image

Regular
99
252525
Minneapolis,MN
Subject: TRINONA - THE BATTLE FOR THE BLUFF

2010-06-13 7:50 PM
in reply to: #2919019

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Expert
2189
2000100252525
Dodge County, MN (out in the corn)
Subject: RE: TRINONA - THE BATTLE FOR THE BLUFF
Nice job on your first race!  That lake was pretty gross near the shore.  I put my foot down too early on my warm-up swim and quickly regretted that decision.  Practice those transitions before Minneman!  It really does help.  Your neighbors might think you're strange, but it will help. 
2010-06-13 7:57 PM
in reply to: #2919019

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Regular
99
252525
Minneapolis,MN
Subject: RE: TRINONA - THE BATTLE FOR THE BLUFF
Yeah I got sucked into the mud about 18 inches down.

Thanks and I will practice a lot! 
2010-06-13 8:38 PM
in reply to: #2919019

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New user
159
1002525
Subject: RE: TRINONA - THE BATTLE FOR THE BLUFF
That swim start/exit was weird.  It went from knee deep sand to waist deep muck/weeds pretty much instantly.  Most of the other races around here are a little easier to deal with on the start and exit.

One of the best tips I've ever gotten is to do a swim warmup including a couple of race pace starts and exits.  That way you know exactly where to transition from running to dolphin diving to swimming at the start and vice versa on the exit.  In a lake like it was today you could lose 15-20 seconds easy if you get stuck in the muck.
2010-06-14 1:57 PM
in reply to: #2919118

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Veteran
191
100252525
Minnetonka, MN
Subject: RE: TRINONA - THE BATTLE FOR THE BLUFF
Nice job on your first race!  Great time on the bike!
I agree the swim was horrible, i took on water twice and never got settled either, it happens.  You have one under your belt now, its a quick learning curve. 
Congrats on being an triathlete!
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