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St. Paul Triathlon - Sprint Course - TriathlonSprint


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St. Paul, Minnesota
United States
Front Runner
Sunny
Total Time = 1h 06m 51s
Overall Rank = 8/308
Age Group = M35-39
Age Group Rank = 3/36
Pre-race routine:

Wake up, eat some oatmeal, drink a bit of coffee.
Event warmup:

None, getting the girls there was warmup enough!
Swim
  • 13m 9s
  • 880 yards
  • 01m 29s / 100 yards
Comments:

This was my best swim ever. I sighted very well, weaved through traffic and just had the stroke dialed in. I am not a great swimmer, but I made a recent adjustment in my pull and the results were instantly noticeable. I have been putting in very low volume recently, so this swim was a real confidence booster.
What would you do differently?:

Nothing. Probably swim more!
Transition 1
  • 01m 31s
Comments:

A pretty quick T1 for me. I was breathing a bit heavy, so I took a moment to refocus myself.
What would you do differently?:

Not much, feet got a bit hung up on the shoes.
Bike
  • 31m 43s
  • 12.43 miles
  • 23.51 mile/hr
Comments:

The roads are really rough here. I felt like I did not perform well on the bike at all. However, I used the disc cover for the first time and it makes a world of difference in terms of bike stability. I never go 30mph b/c I am scared at that speed and my shaking (essential tremor) causes death wobbles. Not today (hit 30 for a bit on slight downhill). The disc makes a huge difference. I am very glad I used it.

Other than that the bike was uneventful. I believe the course is short though. Also, I think my PT is failing. I had 216 W, 236 NP. I was pulling much harder than those numbers. I've noticed a recent decline in my wattages. Time to stomp test the PT.
What would you do differently?:

Not too much. There is no need to pace the bike at this short of a distance.
Transition 2
  • 01m 13s
Comments:

This I could have done better. My feet wouldn't go into my running shoes, even with talc.
What would you do differently?:

Not much, just an unfortunate case of my feet slipping a bit.
Run
  • 19m 1s
  • 3.11 miles
  • 06m 07s  min/mile
Comments:

Huge run apparently. First, I measured the course at 3 miles, not 3.1. So I was crusing at 6:20s. I just let my leg muscles dictate the pace. I was hurting through the run, but not fatigued. I never glanced at my watch.

I ran down the gentleman who got 2nd in my age group w/ about 200 yds left. I tried to really push the pace and then I got the worst stitch I've ever had. I could not complete the kick to the end. I slapped on the back and told him it was all him. He had a great finish and we had a good handshake and a laugh. It was the first time I felt like I was racing!
What would you do differently?:

Look at my HR on the watch. I can handle 165 bpm, which means I could have gotten about 5-10s more/mile. Still, it was a great run.
Post race
Warm down:

Walk for about 10 min until the stitch stopped. Golly that really hurt.

What limited your ability to perform faster:

Nothing.

Event comments:

This course would be so fast if the roads were in better condition. Regardless, noone fast must have been here, b/c I finished in the top 10. I was blown away. Apparently, I put together three solid performances in one day! It was fun to race in the AG too. I hope this is indicative of things to come.




Last updated: 2011-08-21 12:00 AM
Swimming
00:13:09 | 880 yards | 01m 29s / 100yards
Age Group: 4/36
Overall: 25/308
Performance: Good
Suit: Yes
Course: Clockwise rectangle loop.
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:31
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:31:43 | 12.43 miles | 23.51 mile/hr
Age Group: 4/36
Overall: 16/308
Performance: Good
Wind: Little
Course: Out and back with 2 turnarounds.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks:
T2
Time: 01:13
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
00:19:01 | 03.11 miles | 06m 07s  min/mile
Age Group: 2/36
Overall: 8/308
Performance: Good
160 HR avg (my LT is 163 or so)
Course: One loop around Lake Phalen
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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:
Race evaluation [1-5] 4

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2011-08-21 5:39 PM

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Subject: St. Paul Triathlon - Sprint Course
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