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Chisago Lakes Triathlon - Half Iron Course - Triathlon1/2 Ironman

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Chisago City, Minnesota
United States
Midwest Sports Events
85F / 29C
Total Time = 5h 16m 13s
Overall Rank = 106/429
Age Group = M55-59
Age Group Rank = 1/8
Pre-race routine:

Overall rank above and in rest of report is males only. Overall including females I was 119/528.

Stayed in Forest Lake at AmericInn. Packet pick up on Sat. Honey Nut Cheerios and banana for breakfast.
Event warmup:

Normal short run and bike after getting to transition. Swam a little.
  • 42m 1s
  • 2112 yards
  • 01m 59s / 100 yards

I was glad I decided to only wear my bibs. I did not over heat which was a concern if I had worn my top. A little crowded early but I thought it thinned out pretty quick.

My first race with vaseline in the nose and ear plugs in addition to my nose plugs. I still got congested on the drive home.
Transition 1
  • 01m

Good T1. 1st in AG +40 sec 11/429 overall males
What would you do differently?:

  • 2h 34m 9s
  • 56 miles
  • 21.80 mile/hr

Almost the same time as my last HIM here, I was 11 seconds faster and had 146 avg HR in 2010. I took nutrition about every 10 miles on bike, powerbar, get , gel, salted nut roll, gel in that order. I took 2 salt stick caps plus 3 times on the bike at about miles 15, 35 and 52. I did both bottle exchanges, getting gatorade both times.
Transition 2
  • 01m 45s

I did not do a running dismount due to tall bottle in my behind the seat cages. I was 1st in AG +8 secs, 121/429 overall
What would you do differently?:

Not forget the Garmin....touch it, switch it from bike to wrist.
  • 1h 57m 16s
  • 13.1 miles
  • 08m 57s  min/mile

Best laid plans... I forgot my Garmin in T2. I hit lap after racking my bike and should have switched it from bike to wrist at that time but did not. I realized it about 20 yards out of transition. If I had to do it over I would have gone back. My plan was to run conservative early maybe about a 8:00 pace, depending on HR. My target was 7:50 pace. I ran what I thought was comfortably fast. I asked a few runners what their pace was and no one could tell me, even though they had watches/monitors. I was fine thru the turnaround loop but started cramping on the downhill back to the main highway around mile 7.5 to 8. First it was right calf on the downhill, then left hamstring on the next uphill. I tried to stretch out some and would walk a little then run. Sometimes I could run a decent distance maybe .4 to .5 was my longest, sometimes it was only .2 or so. I never completely seized up, I would walk when I felt the cramp starting.
What would you do differently?:

I had my salt caps at mile 4 and mile 8 (just after the cramp started). I ended up taking 2 gels. I was carrying a hand held water bottle so getting plenty of fluids. In 2010 same issue but it was more around mile 10 when the cramps started. I think I went too hard early. This is my 4th HIM and I've had cramping issues during the last 2, I was fine my first and ran 7:35 pace at Square Lake in 2008, 7:37 pace here at Chisago in 2009 altho I cramped post race in 2009.

I need to use Pigman HIM to determine my expected IMOO HR targets. Dial back the bike and go easy on the run. Walk/stretch the aid stations.
Post race
Warm down:

Lots of fluids and stretching. I was OK walking around post race.

What limited your ability to perform faster:

Cramps on the run. Right now I'm thinking my nutrition was OK, it's more a pacing issue than a nutrition issue.

Even though I never fully siezed up I am still sore today (Tue) as I write this.

Event comments:

I won my AG by 1:52 so that was nice. Beer mug was the award. It was hot, it was humid, it was Chisago. I felt I was prepared but did not execute my plan very well on the run. Can't blame it all on the Garmin, I need to understand my pacing/effort better even w/o the Garmin.

Last updated: 2012-07-24 12:00 AM
00:42:01 | 2112 yards | 01m 59s / 100yards
Age Group: 3/8
Overall: 244/429
Performance: Average
Official results list my pace as 2:10
Suit: Desoto Bibs only
Course: New course, a big triangle starting along the sprint course going clockwise back to finish. I was wave 4. Waves of 100 every 4 minutes.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 01:00
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
02:34:09 | 56 miles | 21.80 mile/hr
Age Group: 1/8
Overall: 57/429
Performance: Good
Avg HR 144. I'm thinking 125-130 target for Pigman HIM.
Wind: Some
Course: Similar to in the past, although it seemed a little less hilly than I remember in 2009.
Road: Smooth Dry Cadence: 92
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:45
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal
01:57:16 | 13.1 miles | 08m 57s  min/mile
Age Group: 2/8
Overall: 141/429
Performance: Below average
No Garmin, no data
Course: Maybe a little different right after the school/sprint turnaround but basically the same course as in the past.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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

2012-07-24 6:03 PM

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Extreme Veteran
Rochester, MN
Subject: Chisago Lakes Triathlon - Half Iron Course

2012-07-24 8:08 PM
in reply to: #4328714

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Hugo, MN
Subject: RE: Chisago Lakes Triathlon - Half Iron Course
Great bike split and congrats on the AG win. The heat made the day pretty tough, but you still preserved to a podium!
2012-07-25 8:41 AM
in reply to: #4328846

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, Minnesota
Gold member
Subject: RE: Chisago Lakes Triathlon - Half Iron Course
Sorry the run didn't go as planned.  Great job, though, and congrats on the win!
2012-07-25 9:09 AM
in reply to: #4328714

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Subject: RE: Chisago Lakes Triathlon - Half Iron Course
Great race. Those bike and run splits are very sweet.

I wouldn't worry too much about the run cramps. I expect the heat and high humidity played a factor. It was really hot out there.
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