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St. Paul Triathlon - International Course - Triathlon

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St. Paul, Minnesota
United States
Front Runner
Total Time = 2h 13m 28s
Overall Rank = 5/71
Age Group =
Age Group Rank = 0/
Pre-race routine:

pretty standard. arrive early and set up
Event warmup:

rode for a few miles. mainly to make sure bike was working well.
  • 21m 21s
  • 1760 yards
  • 01m 13s / 100 yards

i was behind the first swimmer the whole time. he was all over the place as far as sighting goes, but i sighted well and stayed straight. he probably swam an extra couple hundred yards. It turns out he was a 18 yr old who was a strong swimmer and I never saw again after we got out of the water.
What would you do differently?:

make sure cap is on secure. i stood up at the turn around to fix my cap and then fix my goggles because i messd those up.

otherwise a good swim. It was almost 3 minutes slower than last year. My guess is the distance was considerably longer. they had to change the course a little due to swim ropes and a dock on the beach.

Transition 1
  • 00m 55s

on the way up to transition and after i was off the beach i stepped on something. A rock or stick, who knows. either way it hurt. it was right on the ball of my right foot. I knew that was not good. i just hoped it did not hurt my run.

after that my wetsuit came off very stubbornly, but i got it off.

Brett lovaas was out of the water right behind me and he was out of transition ahead of me. He was the overall winner.
What would you do differently?:

I need to move faster. bother running and once i am moving with my bike.
  • 1h 05m 54s
  • 24.85 miles
  • 22.91 mile/hr

The road surface was horrible. I really had to hang on tight to my bars. I did not feel like my legs got loose until about half way. I was able to keep my heart rate up so that was an improvement. I got passed by one person shortly after transition, then another right before T2. so i was in 4th from the first wave people.

What would you do differently?:

I still think i could hae pushed it harder.
Transition 2
  • 00m 56s

i lost my bike shoe about 10 yards from the dismount line. i kept going and hoped to get it back after the race. (i did) However it was my left shoe and that is the side i dismount from so i had to entirely stop to get off my bike. lost a few seconds there.

the real issue was that as soon as i put my right foot down i knew my foot was swollen and hurt. I hoped it would loosen up a little on the run.
What would you do differently?:

not drop a shoe off the bike.
  • 44m 23s
  • 6.21 miles
  • 07m 12s  min/mile

my foot hurt. i could not fully push off with it. As far as my wave i was in 4th place. I thought maybe i could hang onto that. Also it is 2 laps so if i need to stop after the first lap then i will. But i was running a lot slower than i am capable of doing. my HR was 155-160 and normally on the run its almost 170-172
What would you do differently?:

I did the best i could with a hurt foot. My body was not sore at all the following days so that just demonstrated how easy i ran, and how much more i can push it.
Post race
Warm down:

i waded into the lake to cool off and looked at my foot. it was pretty swollen and was already black and blue. I was pretty disappointed with the performance, so i just packed up and got out of there.

We stopped at a gas station on the way home and got Dr Pepper and ice.

What limited your ability to perform faster:

Injury to my foot. i guess i need to watch where i step

Last updated: 2013-04-21 12:00 AM
00:21:21 | 1760 yards | 01m 13s / 100yards
Age Group: 0/
Overall: 2/71
Performance: Good
Suit: full sleeves
Course: this was an out and back with 2 laps
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
Time: 00:55
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: Yes
Getting up to speed: Average
01:05:54 | 24.85 miles | 22.91 mile/hr
Age Group: 0/
Overall: 17/71
Performance: Average
Course: 2 laps out and back. rolling hills. the road surface was very rough.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
Time: 00:56
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:44:23 | 06.21 miles | 07m 12s  min/mile
Age Group: 0/
Overall: 32/71
Performance: Below average
Course: 2 laps around lake phalen. relatively flat
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? No
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] 3

2013-08-20 12:48 PM

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Minneapolis, MN
Subject: St. Paul Triathlon - International Course
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date : January 15, 2008
author : MLT1
comments : 4
The triathletes really inspired me. I watched them in awe as childlike thoughts went through my head like, "I want to do that!" But then reality set in. “Who are you kidding?
date : October 4, 2007
author : AdamA
comments : 4
I was passing others who were saying, "Good job, 587" (that was my race number). People were cheering me on. These were the nicest people I have ever been around!
date : July 11, 2007
author : Amy Kuitse
comments : 0
Discussions on training after adductor tendonitis, swimming drills, training after 3 down base weeks from allergies to get ready for a HIM, hill drills, Computrainer courses vs outside rides and more.
date : June 21, 2006
author : Ron
comments : 0
Any good race director will go over the triathlon swim course directions many times.
date : January 1, 2006
author : KevinKonczak
comments : 0
Discussions on St. A's training, diet, strength training during the winter, tri/road bike training, swollen feet, swimming strategy and spinning for IM's.
date : January 1, 2006
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comments : 1
I’ve signed up to do the St. Anthony’s Olympic Triathlon in April. I will be 49 in May and need some advice on a good training program to fit into my full time work schedule.
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Knowing where the fluids are, how they will fit on your bike, how much to reach for, and when to reach for it should be understood prior to ever setting foot on the course.
date : September 1, 2004
author : infosteward
comments : 0
Experts agree, doing a “mock,” triathlon on the course you’re racing can aid you in your training; performance and most of all quell some nervous energy.