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Council Bluffs Black Squirrel Triathlon - Triathlon

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Council Bluffs, Iowa
United States
80sF / 0C
Total Time = 2h 31m 4s
Overall Rank = 83/107
Age Group = 50-54
Age Group Rank = 6/7
Pre-race routine:

Ate at the right time on Friday evening and had a nice relaxing time with my grandkids Friday night. Saturday am got up about 5am had a protein bar, some OJ got coffee on the way and got to the venue in pleanty of time to get thigns set up.

GET BUG REPELLENT I forgot about Mosquitos, they did not forget about me.
Event warmup:

Not much really, a very little bit of light running drank some water and had a goo before I got into the water and swam about 50 yards just before the start.
  • 23m 8s
  • 1000 yards
  • 02m 18s / 100 yards

I was really surprise as to just how bad I am swimming.
What would you do differently?:

More pool/training time
Transition 1
  • 01m 21s

Didn't start with shoes on the bike, hadn't practiced and it was a friends bike.
What would you do differently?:

Nothing, I rocked the transitions,,,,,, abou the only thing, but ya gotta take it where ya can.
  • 1h 04m 6s
  • 21 miles
  • 19.66 mile/hr

Was using a friends bike, I know it wasn't dialed in for me. I felt a little un-comfortable but was able to push it.
What would you do differently?:

I think if I do this again and borrow his bike I will bring a saddle that's more similar to the one on my bike.

Possibly add a bottle cage since I just had one or at least move the cage to the front tube instead of the back one.
Transition 2
  • 52m 5s

probably could have been a little smoother getting the bike racked and helmet off. On both transitions I was planning on drinking some water & or gatorage in the Transation area since I only had one bottle cage on the bike
What would you do differently?:

set my stuff up so i was on the non chain side of the bike.
  • 1h 01m 37s
  • 6.2 miles
  • 09m 56s  min/mile

When the run started I was experiencing a lot of pain on my left shin every time my foot landed. I started out very slow, stopped a couple of times and even moved the chip strap from my left ankle to my right, a spot on the trail had a gravel path running next to it and I moved over to that and it seemed to help, then I noticed a chain link fence between the gravel trail I was on and the race trail,,,,, I looked ahead and it didn't appear there was a crossover coming up, I had to double back about 50 yards to get back on the "true trail", my ankle did start feeling better and eventually no pain at all. I can only guess that it had something to do with the bike fit, I've been doing some bricks and have been very pleased how I've felt ,,,,,,,,, except for today. :( The good news is I got stronger and stronger as the run progressed and had a great race/sprint finsih with the guy who started Team Owen in Omaha, he beat me just a yard after 100 to 150 yards of hard back and forth.
What would you do differently?:

Not had the ankle pain? Moved back over to the race path before the chain link fence.

Taken some more time to try to dial the bike in a little bit better, I know the seat could have been a little farther back and maybe just a tad higher. I put good down for two reasons, I was expecting to go 1:10 and the way i started out i would have been happy with 1:20.
Post race
Warm down:

Best warm down of my life, just after I finished I heard my little grandson say Grandpa Cruse and was very excited. Had a bottle of water a melted protein bar changed and watched him and his sister play in the park for a while.

What limited your ability to perform faster:

Training, isn't that always the case, I don't think the bike was a limited on the bike course but I think it was a factor in the sharp pain in the front of my shin. oh, yeah, my swimming sucks.

Event comments:

Best race for the $$$$ I've ever done. I do think a name change is in order, The Big Mosquito is my vote.

I was very unhappy with my swim, I can't say I was pleased with the bike based on passes/passed for being so far back out of the water. One guy passes me on the first lap and asks if this is my first triathlon???????? really I even look like I suck as much as I feel at this particular moment? I did pass him twice on the run, once just before the chain link fence then shortly after my lil detour, that was all I really needed. :).

This was a bit of test to see how my knee and body for that matter felt/held up before signing up for SilvermAn 1/2 and when my ankle was hurting as much as it was the first two miles I was ready to say it wasn't going to happen. As the pain left and my running legs came back and not only came back but felt I was getting stronger the longer I ran. I feel I'm on the road back, knee didn't bother me at all, didn't hurt after the race and as I'm typing this at home after spending 5+ hours in a plane getting home it still feels fine. I think I'll be good to go if I train smart.

I strongly recommend this race, it's a great value, just make sure you bring mosquito repellent!

Profile Album

Last updated: 2010-08-05 12:00 AM
00:23:08 | 1000 yards | 02m 18s / 100yards
Age Group: 7/7
Overall: 0/107
Suit: two piece tri suit
Course: Out and back black water counter clockwise
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Navigation: Average
Rounding: Good
Time: 01:21
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Average
01:04:06 | 21 miles | 19.66 mile/hr
Age Group: 7/7
Overall: 0/107
Performance: Good
Wind: Some
Course: 3 loops around the lake, Pancake flat
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Hard Drinks: Just right
Time: 52:05
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
01:01:37 | 06.2 miles | 09m 56s  min/mile
Age Group: 5/7
Overall: 0/107
Performance: Good
Course: Out and back asphalt
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? No
Post race activities: Average
Race evaluation [1-5] 4

2010-08-22 3:41 PM

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Subject: Council Bluffs Black Squirrel Triathlon
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