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Lakes Country Triathlon - TriathlonSprint

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Baxter, Minnesota
United States
Brainerd/Baxter Kiwanis Club
70F / 21C
Total Time = 1h 28m 41s
Overall Rank = 33/310
Age Group = M 45 - 49
Age Group Rank = 5/23
Pre-race routine:

Goals as of 8/16/11: Swim 1:30, bike 22 mph avg, run 7:30 min/miles.

Normal breakfast of Eggo waffles with butter and syrup, a banana, coffee and water. Finished packing car, drove to race and parked. Got a pretty good tran spot. Had a gel and some water 45 minutes before the race. Got tran area all setup and visited the porta potty. Met Jim and visited for a bit.

Event warmup:

Walked back to car with pump and then walked/jogged stretched some. Took the bike out for a quick spin to make sure I was in the right gear and everything was working properly. Swam maybe 50 yards to test water temp and stretch the shoulders a bit.
  • 13m 15s
  • 880 yards
  • 01m 31s / 100 yards

Not my best swim. Jim blew me away after 100 yards or so and never foudn a good draftee after that. I had a hard time settling in to a good swim rhythm until about 500 yards. Sighting was ok at best. Still, 1:31 pace was solid enough. Lots of good swim times this year as my pace was better than last year but my placing was worse. Jostling was not a problem.
What would you do differently?:

Not worry about drafting and just swim hard!
Transition 1
  • 01m 9s

Good T1 for me. I had no issues and kept moving at a decent pace. 15 seconds faster than last year.
What would you do differently?:

  • 45m 7s
  • 17.3 miles
  • 23.01 mile/hr

I wanted to average 22 mph and hit 23, so great ride for me. New race wheels are much faster and conditions were perfect for fast times. Still, I placed one worse in my AG but 10 better overall compared to last year.
What would you do differently?:

Transition 2
  • 01m

33 seconds faster than last year when I had racking problems.
What would you do differently?:

Nothing except move faster.
  • 28m 13s
  • 3.9 miles
  • 07m 14s  min/mile

Good run for me. I wanted to run at least 7:30 miles and averaged 7:14, so solid. First mile was right at 7:28, second around 7:20, and then I didn't check but must have averaged sub 7:00 for the last 2. I finished the last 1/2 strong, passing 2 guys in their 20s and only having one guy (in his 30s) blow by me. Really happy I didn't have any calf issues this year! My more steady running frequency has paid off! Still, feel I can get faster.
What would you do differently?:

Nothing. Did not have much left in the tank at the end.
Post race
Warm down:

Walked around to cool down and drank some water. Stretched a little, grabbed more water and a cookie and a banana and waited for Jim to come in. He had a great race. We hung out with his family for a bit until some results got posted. He wondered if he had a top swim time and ended up with the 6th best.

What limited your ability to perform faster:

Nothing really, it was a very solid race for me although not my best "mental" swim. My bike is solid now and I mainly need to just keep running frequently to stave off injury. If I want to get back under 7:00 minute miles I need to incorporate a bit more mileage and some speedwork to get faster.

Event comments:

I had distance hopes of getting to the podium earlier in the year, but after looking at the strong field prior to the race, I felt I had no real chance. Favorite race of the year!

Last updated: 2011-02-28 12:00 AM
00:13:15 | 880 yards | 01m 31s / 100yards
Age Group: 9/23
Overall: 45/310
Performance: Average
Suit: Neosport sleeveless
Course: Couter-clockwise rectangle. They angled the course this year for some reason - maybe so you don't look directly into the rising sun on the way back in - but you still pretty much did.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 01:09
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:45:07 | 17.3 miles | 23.01 mile/hr
Age Group: 6/23
Overall: 35/310
Performance: Good
Wind: None
Course: Roads were nice except for the first mile or so on Inglewood.
Road: Smooth Dry Cadence: 87
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:00
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:28:13 | 03.9 miles | 07m 14s  min/mile
Age Group: 8/23
Overall: 70/310
Performance: Good
Course: Flat and fast! Temps were perfect with slight overcast, low humidity and around 70 degrees.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2011-08-29 9:22 AM

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Minnetonka, Minnesota
Subject: Lakes Country Triathlon

2011-08-29 2:16 PM
in reply to: #3663671

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, Minnesota
Gold member
Subject: RE: Lakes Country Triathlon
Great race!  It's hard to believe that times like that earned you "only" a 5th in your AG. 
2011-08-31 3:26 PM
in reply to: #3663671

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Extreme Veteran
Rochester, MN
Subject: RE: Lakes Country Triathlon
Nice job!  I set a pr as far as speed here, perfect conditions for biking.  My son lives in St Cloud so we've done this race the last 3 years, except last year I had knee injury so sat it out.  Too bad it's so far from Rochester or we could get more members from my club as they do a very nice job.
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