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Chisago Lakes Triathlon - Sprint Course - Triathlon

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Chisago City, Minnesota
United States
Midwest Sports Events
55F / 13C
Total Time = 1h 36m 51s
Overall Rank = 59/589
Age Group = 30-34
Age Group Rank = 4/32
Pre-race routine:

Ate a HUGE lunch the day prior and a good sized meal the night before. Woke up at 4 am had a banana and left the house. I was packed the night before. Drank about 10 ounces of coffee on the way to the race site (45 min drive) Ate a cliff bar about an hour before my wave went off.
Event warmup:

I did a few arm and leg stretches for about a minute. Really not much in this department
  • 08m 29s
  • 440 yards
  • 01m 56s / 100 yards

I tried to place myself mid pack because that is where I think my swim talent belongs. I always seem to swim past the first 1/4 of the wave in the first 100 yards. with the other 1/4 still ahead of me. It took about 150 yards to get into the groove of things and by the first buoy I made the turn and was able to swim my race the rest of the way.

I keep saying I want to move up to a longer distance but the swim is the biggest obstacle. Planning on masters swim group starting this fall and hope to begin next season as a better swimmer.
What would you do differently?:

Start more towards the front of the pack. I by no means am a strong swimmer but I seem to do well. Maybe I am still a bit timid due to my swim experience. Need to work on bi lateral breathing, weak to the right.
Transition 1
  • 01m 58s

UP the hill kind of killed me as I was still recovering from the swim. My bike was directly in swim in so I was there immediately. I brought my wetsuit to my ankles and placed my helmet and glasses on while trying to kick my legs free. It worked with my right side but my left ankle was stuck with the timing chip. Bent over to pull it off over the chip. I also added 15-20 seconds by putting on my garmin watch. It was nice to have but I will likely save it for T2 since my cycle computer gave me all the info I needed.
What would you do differently?:

I would not put on my garmin in T1. I would like to have it on for the run so I will put it on in T2 in the future.

I did not know how competitive my time was going to be so I was disappointed that I did not hurry and sort of slacked in T1. It is possible I could have shaved 30-45 seconds off.

Put my bike near Bike out, these were assigned racking spots.
  • 1h 03m 59s
  • 22 miles
  • 20.94 mile/hr

Not a whole lot to say. I felt good and pressed hard but not to hard and saved enough for my run. My previous 2 races I consumed a gel midway on the bike and did not on this race. I think my body is comfortable with 0 calories in a race less than 2 hours. I did have about 10 ounces of water mixed with 6 ounces of gatorade. 16 ounces total. worked great.
What would you do differently?:

I maybe could press a bit harder but I am very pleased with my performance
Transition 2
  • 01m 11s

My dismount was flawless. There was a group of 4-6 cyclists not to far in front of me heading to dismount. They all bunched up and were using the traditional dismount by stopping the bike and walking/running in their cycling shoes. There was a large enough gap on the left side of dismount where I took advantage of my flying dismount. I passed all of them and never looked back. This was the highlight of my race. I overheard a guy say "wow look at that guy fly by" I assume he was talking about me. For those of you who have seen my first attempt at a flying dismount. This was much improved.
What would you do differently?:

My tongue on my shoe was not positioned properly so I had to adjust it about 50 feet into the run.
  • 21m 13s
  • 5 kms
  • 04m 16s  min/km

Nothing to really say. Did not take in any fluids as the weather was not hot.
Post race
Warm down:

Grabbed a turkey wrap, strawberries, and a banana. Talked with my family and they left. I waited for some results to come out and I saw I had finished 5th in age 30-34 which I was excited about. Then I left. It ended up being 4th with the online results. I think an 30-34 grouper won overall

What limited your ability to perform faster:

Overall I though this race went great for me. If I have to say one thing it would be the swim. If you look at my logs you can tell my swim volume has decreased. I have no complaints.

Event comments:

It is always cool to get a finishers medal but only the HIM got them. It would be nice to know your wave assignments the day prior instead of finding out the morning of. I did not stick around for the awards but it seemed like a great event with my very limited experience.

Profile Album

Last updated: 2013-07-14 12:00 AM
00:08:29 | 440 yards | 01m 56s / 100yards
Age Group: 7/32
Overall: 99/589
Performance: Average
Suit: Xterra sleeveless
Course: Clockwise square
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 01:58
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
01:03:59 | 22 miles | 20.94 mile/hr
Age Group: 6/32
Overall: 90/589
Performance: Good
Pretty much averaged the same time the entire course with the exception of the first mile.
Wind: Little
Course: Well marked course with mostly smooth roads. The first and last section had some grass to cross which was a bit scary as the volunteers were yelling slow down WET GRASS. I thought to myself this could be a bad start to the bike. I just took it easy and rolled over the grass and pressed on. There was also a section of highway with rumble strips. Very frustrating to cross over them when people are riding 2 abreast or riding on the left side of the course.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:11
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
00:21:13 | 05 kms | 04m 16s  min/km
Age Group: 4/32
Overall: 49/589
Performance: Good
This was about a 7 min mile pace.
Course: Simple out and back. It was a slight up hill out and slight downhill back. Well supported and clearly marked. I was not a fan of the hills in the park area with the little pebbles. It was only for a very brief moment so I can handle it.
Keeping cool Good Drinking
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:
Race evaluation [1-5] 4

2013-07-29 11:26 AM

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Subject: Chisago Lakes Triathlon - Sprint Course
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