Square Lake Long Course

Have a look at the race reports. I did it last year. The water was very nice. Not cold or warm. I felt the swim was easy. Seemed like a lot of not strong swimmers out there. If you are a good swimmer, get out front. I'm not a great swimmer, but had to dodge a lot of people who seemed pretty lost.

Lots 'o hills on the bike. Good potential for cross wind in some spots, although it didn't happen on race day.

The run was very hot. If you're not in a big hurry after the bike, consider reapplying sun screen if it's a hot day. You are unprotected from sun and heat on the run.

Have a plan and work it. Because it's your first tri I assume the goal is finishing. Bring a flat kit, know how to use it. Take it easy on the bike to save your legs for the hills on the run.

Have fun! I like this distance because you aren't out of breath and can say encouraging things to other athletes. Good luck!

The tunnel is not on the long course. The long course heads up Olinda to 97. The most harrowing turn on the long course is the transition on to 95 and it's nowhere near as dangerous as the short course turn on to 95. 

For the long course, I sure am happy to hit Olinda instead of staying on 170th (Hwy 4). That stretch of road is brutal right and needs some maintenance. It gets better once you clear the tunnel, but up until that point you'd think some of your bolts might spin their way loose.

Echoing Pete's comments, stay hydrated. The run is more exposed than Chisago, is not flat by any means, and if it's hot it can be quite unpleasant. It's a gorgeous course though and I think one of the most challenging in the area. And who knows, the weather is quite fickle in early September, it could be hot, it could be cold...could be rainy.

See you out there!

As others have said, on a hot day be sure to hydrate well on the bike as the run is completely exposed.  Keep in mind there is only ONE water stop at the halfway point on the bike.   Supplement with your own water, or be sure to stop and get enough at that point.

Only one water stop and ZERO porta potties on the bike course...

Another newbie question.  So at a water stop on the bike, do they refill my water bottle or are there replacement water bottles handed to riders?  Or do I put my own on the table and stop, get off my bike and look for it?  Seems like there could be a lot of crashes at a bike water stop compared to a marathon.  Is there a pull of lane of sorts?  Then again, very likely I will be in last place so it will be a non issue!

I am looking at this not only as a first tri experience but also a replacement for a long run weekend in advance of TCM and Marine Corp marathon in October.

For half and full iron distance races, I have two bottles on my bike - the one in my downtube cage is my primary fuel bottle with a 3-hour fuel mix.  The cage between my aerobars is the one I use for on-course bottle exchanges.  In that cage, I start off with an old beater bottle filled with just plain water or perhaps a light sports-drink mix.  I'll drain that one before the first bottle exchange, and make the swap there...

Below is a copy/paste of a post a I made a couple years ago on this topic:

For your FIRST exchange experience - SLOW DOWN.  If you think you are slow enough, slow down a little bit more 

The exchange station will have a clearly marked "drop" area well before it ... simply toss your empty old/beater bottle there.  SLOW DOWN going into the station itself... 

Identify the volunteer you want the drink from - they should be shouting whether they have "WATER!" or "GATORADE!" - if not, then you yell what which you want and they should point you to someone who has it...

Make eye contact with that volunteer - you will probably be wearing shades, so POINT at them as you approach - make sure they are looking at you.  

They will hold the bottle by the top or bottom - grab it securely and just hold it for now.... Thank the volunteer!!!

Pedal away carefully - watch out for weaving riders, and littered bottles while in the station area.

When safely away from the station, THEN secure the bottle to your cage. 

If you have one of those aerodrink things you need to refill, get away from the main exchange area before you either stop or slow to refill.  

The bottle exchange areas get sketchy and unsafe when riders try to do too much at once in a very short distance.

Cheers, Chris

Great post.  Thanks.

All this information is invaluable.  Getting more excited every day.  Next week I will practice my first OWS in the OCEAN!!!!  Can't wait.

Sounds like Square Lake is pretty laid back.  Are they strict on cut off times whereby a racer is pulled during the event.  I asked the race director and he said one has to be off the bike course in four hours but was not specific if that is four hours from gun time into the water or four hours from starting the bike leg.  Thoughts?

Go for it! I'm doing the TCM as my first marathon after square lake long course. I've had some soreness/injury issues this summer that have seriously limited my training, but I'm still all in for both of these races.

It's probably 4 hours from the time the last person leaves the water. 

Are you doing this long course?

yes sir

Pete. Are you going there to ride the course sometime?
Let me know if you wouldn't mind me tagging along.

Rode the long course this morning with my neighbor. Echo many of the thoughts outlined above. The course is scenic, fairly open on the west half of it. I thought the hills out of the park were the worst part, but coming down 95 was a heck of a lot of fun. The lake is prestine! A lot of OWS'ers out there today. I think that run is going to be brutal with the hills, but it was going to hurt even if it was flat.

Carl, I was looking at the race roster and didn't see your name. Is this just like your last frontrunner race?

Looking forward to seeing everyone next Sunday for one last hoorahhh on what will hopefully be a beautiful day!

Amen, Amen, I say to you!