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Paul Bunyan Long Course - TriathlonOlympic

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Bemidji, Minnesota
United States
Vacation Sports
75F / 24C
Total Time = 2h 42m 55s
Overall Rank = /40
Age Group = F 45-49
Age Group Rank = 2/3
Pre-race routine:

Our family signed up to do this race in December as race fees were 50% off and Kevin & Emily were doing short course and I the long course which is a slight bit shorter than an Oly.

My training changed with diagnosis of Lyme's in May then injuring my knee and getting it scoped in June. My recovery hampered being well trained for this race. I wasn't excited for the race as I expected I'd do poorly and be disappointed. I looked at the race results from prior year and did the math and based on what I thought I'd do I'd come in last or close...not something I look forward to.

Racing is a test of your fitness and I was afraid what the results would say.

Typically I'm fine racing it is the post race analysis that causes me grief.

My brother was racing long course with me and my parents were coming to the race so I was doing the race even though I didn't really want to.

BT friends and my coach gave me some thoughts of different way to focus on the race that helped.

I have struggled with being satisfied with how I do in races as the last few years I haven't made speed improvements and need to find joy in racing no matter the results. I do this for fun and love training and the lifestyle

Event warmup:

Stayed a local hotel; at race site 6:15 set up transition, chatted with family, registered at 6:45; headed out for bike warm up at 7:15 as I skipped run portion rode a bit longer than normal; put on wetsuit, listened to announcements about the course, then swam out to first buoy, across and back to where I thought swim exit might be but was wrong. Took some more photos with family and lined up to start...was focused on the race and in a neutral place in my head.
  • 35m 57s
  • 1760 yards
  • 02m 02s / 100 yards

We started in ankle deep water with all the long course racers together. I started in the front for a change. When they said go I walked until thigh deep water and then swam while most folks around me were still walking.

Felt calm, focused on my stroke, paid attention to sighting as they only had 3 buoys each way. Way out the buoys were not aligned straight so at first I was sighting on a buoy on the way back...but adjusted. I normally swim to the right but did better on this race swimming straight. Some contact on first 200 yards and turn person grabbed my butt.

The short course folks started 20' after we started so I had an idea where I was time wise on the second loop. Faster short course folks were passing me. I swam until my hands touched the sand while others were walking out of the water.

Large crowd of folks at swim exit but no was odd.
What would you do differently?:

Pleased with the swim. I figured I'd be in the low to mid 40s...they put far turn buoy out first and said they used GPS but who knows. In longer race I placed higher than I normally do...had considered wearing my 310xt but struggle getting off my wetsuit off leaving it on my wrist so didn't wear it
Transition 1
  • 00m 57s

6th fastest T1 and I had the 5th slowest run time so I was super efficient as transitions as time is a combination of running and swapping out gear

I felt my transition was slower than normal with wetsuit removal issue

Getting there as transition opened at 6:15 helped as I had primo spot
What would you do differently?:

Be faster? run faster?
  • 1h 07m 57s
  • 22 miles
  • 19.43 mile/hr

Goal was to keep power at .9 of current FTP and keep VI low. Stayed in aero almost whole bike. Passed few folks at the 8-12 mile part in course. Had guys pass me then slow way down twice. Second time the guy was riding almost exactly my speed other than hammering up hills. I tried to back off and do some legal drafting. I couldn't recall what the rules on drafting were on this race since it wasn't a USAT race. I was to close at times to this guy. I'd pass him and he'd pass me back again. In the end I passed him for good with about a mile left.

It takes concentration to keep power level at this effort..kept thinking if there is not some discomfort I'm not riding hard enough.

VI 1.02

A few days before the race, I rode the course but turned around early so about a mile shorter in 1:16 so racing in 1:07 with avg 28 watts and about 3+ mph faster was pretty surprising. Confirms wind effects pace. 28 watts may be 1.5 mph normally. I'd love to do this course when my FTP is normal with my Zipps and my normal Oly NP which is about another 25-30 watts could I improve 1-2 mph with similar wind conditions. I'd love to have a 21+ mph oly bike
What would you do differently?:

3rd women on the bike and only 28" out of second and I was oldest women racing..small race though
Transition 2
  • 01m 9s

Struggled a bit with my socks..forgot my handheld fuelbelt flask so hoped they'd have not run out of water on the course
  • 56m 57s
  • 5 miles
  • 11m 23s  min/mile

Only started running again after 6 weeks off 4 weeks before race. Plan was do to .4 mile run/40" walk as I have been doing in training. I wasn't sure how fast I could run as I have been doing all easy zone 2 runs based on how things felt.

Knee felt normal off the bike and I was surprised how fast I was running 10:30 pace as I haven't seen that pace since my April HIM. I debated if I should drop the walk breaks but opted to still do walk breaks but only 20". I saw Kevin about .3 mile from finish line as he was doing the sprint..high fived him; then I saw Emily and yelled some encouragement.

Great course along the lake in the shade on sidewalks then multi use flat path. At short course turn around they had water.

At the statue of Paul Bunyan and Babe the Blue Ox, there were three tour buses of teenagers who cheered for each of us. Middle 3 miles my knee was feeling more typical of how it has post surgery just awareness of it not being quite normal.

At the turn around, I had slowed down some and was okay with it. Some of those I passed on the bike were catching me. I had a look out for the women I was pretty sure was in my AG and passed her and she was about 2 miles behind..sweet I thought I had a chance at my first AG hardware as there were 4 of us registered in my AG.

With 1.5 miles to go my knee had some discomfort and once felt like it might give out. Pushed on got near the finish line and picked it up as much as I could and ran 9:10 pace...glad to be done and again surprised at my run split.

I was breathing heavy the whole run.

Crossed the line knowing I did well for what I had that day and that is the true measure of how I did before I look at numbers and my thinking goes through my filters and judgements. I know I could have focused better a few places on the bike but other than that executed well.
What would you do differently?:

Executed run well given my training..still rather negative than positive split

I looked back at my Oly run pace and this was only about 30-40" slower than I typically do given my training...pleased
Post race
Warm down:

First time in a long while I've surprised myself on how well I did. I figured I would be maybe 42/1:14/62 so I was a good 15 minutes faster than I expected. My fitness is coming back faster or I lost less than I thought. I hope this bodes well for IMFL. I still have a lot of work to build up my run volume and durability and work hard to get my FTP back up to where it was before and then make some gains.

First time I have won AG hardware..yes only 3 of us were in the 45-49 AG and we were the largest women! It was small local race with only 8 women racing.

I learned something with this race...what really counts to me is how I know how I did...hardware, last place all those things are good or bad but in the end I race against myself and that bar is the one that really matters.

What limited your ability to perform faster:

Lymes and Knee scope 6/1

Given my training and fitness very content with how I did. I plugged my paces and transitions into a tri calculator for standard Oly race to see what my time would have been 3:02:30. Long term goal has to been to go sub 3 hours in Oly with my best being 3:01:15 in '06 so this would have been close and not in top form for me..promising.

Event comments:

This is not a USAT sanctioned event...and pretty low key. Everything went smoothly and on time. Great little local race. Sign up in December for half price.

Last updated: 2010-01-02 12:00 AM
00:35:57 | 1760 yards | 02m 02s / 100yards
Age Group: 0/3
Overall: 31/40
Performance: Good
Suit: DeSoto
Start type: Wade Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Remainder:
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 00:57
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
01:07:57 | 22 miles | 19.43 mile/hr
Age Group: 0/3
Overall: 27/40
Performance: Good
Road: Smooth  Cadence:
Turns: Cornering: Good
Gear changes: Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:09
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:56:57 | 05 miles | 11m 23s  min/mile
Age Group: 0/3
Overall: 35/40
Performance: Good
Course: Along sidewalks around Lake Bemidji almost to Hampton Inn and back First and last 1.5 miles mostly in the shade
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?
Post race activities: Average
Race evaluation [1-5] 4

2010-08-03 9:00 AM

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Subject: Paul Bunyan Long Course

2010-08-03 9:14 AM
in reply to: #3020475

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Subject: RE: Paul Bunyan Long Course
You are a biking rock star! Congrats on the hardware! WOOHOO!
2010-08-03 9:18 AM
in reply to: #3020475

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Subject: RE: Paul Bunyan Long Course
I just had to come back to this one. You and your knee are amazing! Keep it up.
2010-08-03 9:29 AM
in reply to: #3020475

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Subject: RE: Paul Bunyan Long Course

Congrats on a great race. It looks like everything is starting to come around. Your patience is paying off!

2010-08-03 9:47 AM
in reply to: #3020475

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Subject: RE: Paul Bunyan Long Course
podium on broken wheels! nice!
2010-08-03 11:01 AM
in reply to: #3020475

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West Chester, Ohio
Subject: RE: Paul Bunyan Long Course
Super exciting to see you do so well after the knee surgery!!


2010-08-03 5:30 PM
in reply to: #3020475

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Montague Gold Mines, Nova Scotia
Subject: RE: Paul Bunyan Long Course

Congratulations on a great return to racing!  Great work out there!

2010-08-03 7:36 PM
in reply to: #3020475

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Verona WI--Ironman Bike Country!
Subject: RE: Paul Bunyan Long Course
Great job Kathy and so soon after your surgery!  Well done.
2010-08-03 7:42 PM
in reply to: #3020475

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Dodge County, MN (out in the corn)
Subject: RE: Paul Bunyan Long Course

Good work!  Glad you had a nice race here in MN.

2010-08-03 7:43 PM
in reply to: #3020475

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East Side of the Bay
Subject: RE: Paul Bunyan Long Course
A very solid race out there Kathy, S/B/R they all looked great!!!  Congrats on the hardware too.  Bet those tour bus kids thought you were a rock star!!
2010-08-04 8:56 AM
in reply to: #3020475

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Madison, MS
Subject: RE: Paul Bunyan Long Course

Nice race...and what a way to come back from Lymes and surgery! Congrats on the hardware!

2010-08-04 9:17 AM
in reply to: #3020475

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Subject: RE: Paul Bunyan Long Course
Congratulations on the Hardware!  Woooo--HOOO!

I didn't know about your medical troubles earlier this summer, but it looks like you are making a great recovery. 
2010-08-04 5:28 PM
in reply to: #3020475

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Williamston, Michigan
Gold member
Subject: RE: Paul Bunyan Long Course

Awesome Job Kathy!! I'm glad you ahd a great day with your family and are happy with your results.  You did awesome   COngratulations

2010-08-04 5:46 PM
in reply to: #3020475

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The Land of Ice and Snow
Subject: RE: Paul Bunyan Long Course
Huge congrats sweetie!!!!!
2010-08-04 8:46 PM
in reply to: #3020547

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2010-08-04 9:30 PM
in reply to: #3024203

, Minnesota
Gold member
Subject: RE: Paul Bunyan Long Course

I think you're awesome, Kathy.   Great job!

2010-08-04 9:44 PM
in reply to: #3020475

Subject: RE: Paul Bunyan Long Course
You had a great race despite the challenges!  I was pumped to see you on the run!  Looking forward to training for Cranberry together and also seeing how you do at IMFL.  Great job!
2010-08-08 4:06 PM
in reply to: #3020475

Extreme Veteran
Waterboro, Maine
Subject: RE: Paul Bunyan Long Course
Good job!
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