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Superior Man Triathlon - Triathlon1/2 Ironman

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Duluth, Minnesota
United States
Endorphin Racing Events
60F / 16C
Total Time = 5h 15m 27s
Overall Rank = 41/250
Age Group = M4549
Age Group Rank = 5/20
Pre-race routine:

up by 5 and back to transition. Most set up was Saturday night. Set up and get ready for boat. Air in tires. Check gears and cycle shoes. Mental walk through. Got some coffee at the hotel. Orange juice. Power bar.
Event warmup:

Not too much. Couldn't get in water. Rode out to start on the boat.
  • 40m 13s
  • 2112 yards
  • 01m 54s / 100 yards

Bad navigation. Fairly long run to transition. Time trial start meant less traffic but I seemed to run solidly into more people than usual, rather than grazing.
What would you do differently?:

Go straight.
Transition 1
  • 04m 18s

Another long run to get on bike. I also had booties on so had to get those off as well. Decent transition though, not panicked.
What would you do differently?:

Nothing really.
  • 2h 38m 5s
  • 56 miles
  • 21.25 mile/hr

bike garmin quit about 40 miles in.
What would you do differently?:

Not much other than push a bit more. I was able to pull away from the original pack I started with. We did a lot of jockeying around early on but I think I passed most of them. Much of the end I was by myself.
Transition 2
  • 02m 11s

Kept moving pretty well. Grabbed more nutrition, which was good.
  • 1h 50m 40s
  • 13.1 miles
  • 08m 27s  min/mile

Hip/glute pain flared at 10 miles that made it tough. Felt really good at 8 miles and thought about taking it to sub 8 but then stayed at 8;15 or so. Then pain hit at 10. Didn't drop off but it hurt.
What would you do differently?:

Maybe try to take some advil at run transition. I stopped to pea. Could have just run it down my leg.
Post race
Warm down:

Walk a little, stretch, chocolate milk, banana, chips, water. Hanging in the shade.

What limited your ability to perform faster:

The hip/glute problem. I was happy with the start of the run and really planned to increase pace at end, of course.

Event comments:

Some confusion about where the finish line was, mostly for spectators. I would have liked better route and support maps. There weren't hard copies. But I liked the location and the lake and the boats. Nice bike ride for the most part, but it's Duluth, so it's tough to get in and out of there. I'd work on that run course.

Last updated: 2012-05-30 12:00 AM
00:40:13 | 2112 yards | 01m 54s / 100yards
Age Group: 0/20
Overall: 0/250
Performance: Good
Suit: Blue Seventy Fusion full
Course: Lake Superior bay, rectangle
Start type: Dive Plus: Time Trial
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Bad
Waves: Navigation: Below average
Rounding: Good
Time: 04:18
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:38:05 | 56 miles | 21.25 mile/hr
Age Group: 0/20
Overall: 0/250
Performance: Good
Wind: Some
Course: Rinky dink around town until we got on the highway, little tail wind out and some wind off the lake coming back. Nice roads except for one stretch.
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:11
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:50:40 | 13.1 miles | 08m 27s  min/mile
Age Group: 0/20
Overall: 0/250
Performance: Average
Course: Three laps around the harbor area. Parts were good, other parts were kind of cobbled together. Good support and such. One long stretch out through an industrial area was brutal. Kind of up and down on walkways around the water, kind of steep in places.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

2012-09-10 10:27 PM

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Sioux Falls
Subject: Superior Man Triathlon
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