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Chisago Lakes Triathlon Half Iron - Triathlon1/2 Ironman

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Chisago City, Minnesota
United States
80F / 27C
Total Time = 4h 53m 13s
Overall Rank = 55/619
Age Group = M30-34
Age Group Rank = 11/48
Pre-race routine:

At 3 slices of toast w/ PB&J, and drank some gatorade on the way to the event
Event warmup:

set up shop in transition, went for a 2 mile run just before putting on the wetsuit for the swim
  • 36m 12s
  • 2100 yards
  • 01m 43s / 100 yards

I managed to draft almost all the way to the first bouy, and when I was dropped from one person, I managed to find someone else to draft off of almost immediately. At the turn around I was at 16:30 (1:30/100 yards), but lost all of the drafts I was getting, so I had to go at it alone on the way back

My time coming out of the water was 34:14, which is 1:37/100 yds, but the 200 yard up hill run to transition is included in the swim time
What would you do differently?:

hit the bouy harder to stay with those I was drafting off of
Transition 1
  • 01m 2s

7th OA fastest major complaints, but had a little bit of an issue getting into my shoes, but nothing major...I just need to practice it more
What would you do differently?:

continue to practice getting into my shoes while they are mounted on the bike
  • 2h 32m 47s
  • 56 miles
  • 21.99 mile/hr

I was shooting for a faster ride, but with the hills, I am pretty happy with this time. I managed to keep the HR in check for almost all of the ride, and still managed to push the pace a little on the flat sections. After about 25-30 miles I started to realize that the 2:25 that I wanted was probably not going to happen, and I REALLY wanted to drop the hammer and pull it out, but I knew that I would pay for it on the run, so I was content to keep my HR in check and motor through the course

I executed my nutrition plan almost flawlessly, and with the exception of a couple times where I had to back off the fluid intake becasue my stomach was getting full, I feel that I had a solid plan

Gel - 5' into ride, 45', 2:15
Chewy Granola Bar - 1:30
Gatorade Endurance - Every 10'

What would you do differently?:

Honestly, I think I executed fairly well, and the only thing I could have done better was to train more, but I have been happy with my level of training this year, so it is what it is
Transition 2
  • 00m 40s

9th OA fastest T2 - Get in and get out....
What would you do differently?:

  • 1h 42m 29s
  • 13.1 miles
  • 07m 49s  min/mile

Again, I was hoping for a faster time (1:35), but due to the hills on the bike course, my legs were a little more cooked than I was anticipating. My original plan was to run hard, but feel comfortable, for the first 8 miles, and then re-assess on how I was feeling and either push the pace at that point or continue on. I chose to continue my pace as I don't think I would have been able to push it for very long.

Overall the miles seemed to tick off pretty quickly, and I never fell into the "hole" and didn't walk any of the run with the exception of two aid stations (mile 11 and 12), and did manage to find an extra gear for the last 1.1 miles.

My plan was to take a gel at mile 2 and mile 8, but becasue my stomach was so full coming off the bike, i decided to modify my plan to take a get around mile 5 and then assess around mile 9 or 10 if another was needed
What would you do differently?:

Honestly, I am pretty happy with the overall run. I am happy with my mental effort and ability to stay the course, and modify nutrition on the fly, I just wish I would have been faster....but then again....don't we all! :)
Post race
Warm down:

Sit in a GLORIUS rubbermaid tub of ice water!!

Event comments:

Overall it is a good race, but there are plenty of items that could make it better

Last updated: 2010-04-01 12:00 AM
00:36:12 | 2100 yards | 01m 43s / 100yards
Age Group: 21/48
Overall: 116/619
Performance: Good
HR - 169
Suit: Synergy Full
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 01:02
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
02:32:47 | 56 miles | 21.99 mile/hr
Age Group: 15/48
Overall: 56/619
Performance: Good
HR - 145
Wind: Some
Course: Advertised as flat and fast, but there were plenty of hills
Road: Smooth Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:40
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:42:29 | 13.1 miles | 07m 49s  min/mile
Age Group: 17/48
Overall: 63/619
Performance: Good
mile 1 - 6:55 (157), mile 2 & 3 - 14:31 (158), mile 4 - 8:00 (158), mile 5 - 8:11 (159), mile 6 - 7:51 (160), mile 7 - 7:54 (161), mile 8 - 7:51 (160), mile 9 - 8:35 (158), mile 10 - 8:23 (161), mile 11 - 8:53 (155), mile 12 - 8:30 (156), mile 13 (and .1) - 6:49 (160)
Course: Out and back with the middle portion having little to no shade, and a few challenging hills
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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? Yes
Post race activities: Below average
Race evaluation [1-5] 3

2010-07-27 8:55 AM

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Lakeville, MN
Subject: Chisago Lakes Triathlon Half Iron

2010-07-27 9:55 AM
in reply to: #3006875

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Arden Hills, MN
Subject: RE: Chisago Lakes Triathlon Half Iron
Very nice race!  I definitely concur with the glorious bucket of ice comment! 
2010-07-27 10:14 AM
in reply to: #3006875

Extreme Veteran
Subject: RE: Chisago Lakes Triathlon Half Iron
Rockstar race - great job & congrats!

Cheers, Chris
2010-07-27 11:09 AM
in reply to: #3006875

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Lakeville, MN
Subject: RE: Chisago Lakes Triathlon Half Iron
Thanks guys...Hydro, I thought I saw you out on the run course, but by the time I realized it, you were way passed me
2010-07-28 10:50 AM
in reply to: #3006875

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Atlanta, Ga
Subject: RE: Chisago Lakes Triathlon Half Iron
Rock star man!!!

Way to fight on the run and keep moving.  That goes a long way into the future.  No doubt about it.  Keep setting the standard.
2010-08-05 8:23 AM
in reply to: #3006875

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Extreme Veteran
Rochester, MN
Subject: RE: Chisago Lakes Triathlon Half Iron
Great job, Ben!  I see you have the run course short of 13.1 as well.  I really struggled the last 3-4 miles of the run, way to stay strong thru the end.   

2010-08-05 8:29 AM
in reply to: #3006875

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Subject: RE: Chisago Lakes Triathlon Half Iron

Nicely done Ben.  I look forward to hitting the long course again next year.

2010-08-05 8:32 AM
in reply to: #3024722

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, Minnesota
Gold member
Subject: RE: Chisago Lakes Triathlon Half Iron

Nice!  Fantastic showing all around.  The tub of ice water sounds awesome.

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