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Square Lake Triathlon - Triathlon1/2 Ironman


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Stillwater, Minnesota
United States
Midwest Events
70F / 21C
Sunny
Total Time = 6h 05m 2s
Overall Rank = 87/157
Age Group = 24-29
Age Group Rank = 9/12
Pre-race routine:

Breakfast of Ultramet mixed with OJ and a bannana. Took vitamins, 2 endurolytes, 6 muscle nitro and 2 tylenol 8-hr. Sipped on weak Cytomax up until race start.
Event warmup:

Short swim in the lake to get warmed up.
Swim
  • 31m 7s
  • 2112 yards
  • 01m 28s / 100 yards
Comments:

Good overall swim. Tried to take it easy and use the swim as a warmup for the bike. Actually surprised with a fast time.
What would you do differently?:

Not much, good overall and left the water not tired.
Transition 1
  • 03m 27s
Comments:

Not bad, there was a long staircase up from the beach to T1, so that made it a few minutes longer. The wetsuit came off easily and I took my time putting on my shoes and gloves.
What would you do differently?:

Nothing
Bike
  • 3h 07m 55s
  • 56.5 miles
  • 18.04 mile/hr
Comments:

Overall a good bike segment. Made sure to take it easy and have energy left for the run. Just need to spend more time on my bike and become a better biker. Got passed by a lot of people in the first 20 miles. I was able to cruise with the tailwinds going north, but coming back south was rough.
What would you do differently?:

Only have one bottle of IM cocktail and drink more cytomax on the bike.
Transition 2
  • 02m 19s
Comments:

Took my time again, but lost some time looking for my visor. Wasn't sure if I wanted it or not, but I'm glad a took it. It was hot on the run.
Run
  • 2h 20m 17s
  • 13.1 miles
  • 10m 43s  min/mile
Comments:

Once again, really need to work on my run. It's always my limiter in triathlons, although I do pretty well in running-only races. Just have to keep practicing long bricks. Very hot out there and had to do a lot of walking, along with everyone else. Also starting cramping near the end.
What would you do differently?:

Drink more.
Post race
Warm down:

walking around

What limited your ability to perform faster:

cramps

Event comments:

Could have used more bottle exchanges on the bike, but other than that it was a great race. I would highly recommend it and it usually isn't 90 degrees in September in Minnesota.




Last updated: 2005-09-12 12:00 AM
Swimming
00:31:07 | 2112 yards | 01m 28s / 100yards
Age Group: 0/12
Overall: 55/157
Performance: Good
Suit: QR Hydrofull
Course: Two lap swim in Square Lake. Beautiful site.
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:27
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
03:07:55 | 56.5 miles | 18.04 mile/hr
Age Group: 0/12
Overall: 109/157
Performance: Good
Kept HR around 135, on the flats
Wind: Strong
Course: Square course, 2 laps. Rolling hills and very little flat spots.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:19
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
Running
02:20:17 | 13.1 miles | 10m 43s  min/mile
Age Group: 0/12
Overall: 87/157
Performance:
Course: Hilly and hot.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Average
Race evaluation [1-5] 4

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2005-09-12 3:50 PM

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Subject: Square Lake Triathlon
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