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One Last Tri - Triathlon

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White Bear Lake, Minnesota
United States
60F / 16C
Total Time = 2h 53m 55s
Overall Rank = 47/68
Age Group = 40-44
Age Group Rank = 7/12
Pre-race routine:

MY FIRST LONG COUSE TRI! Woke up early, around 4:00AM had some coffee, took a shower and got ready for the 1.5 hour drive from Eau Claire to White Bear Lake. Raining.
Event warmup:

Swam for a few hundred yards
  • 20m 26s
  • 800 yards
  • 02m 33s / 100 yards

IMO there wasn't enough buoys to site. They had 2 at the corners and that was all. I did well rounding the first one then went too wide and had to swim back a good 50 to 75 feet.
What would you do differently?:

Site better, push harder
Transition 1
  • 01m 48s

For whatever reason I couldn't get my left foot into my shoe and almost had to stop. Took a good 1/4+ miles to get in.
What would you do differently?:

Practice in and out of shoes more
  • 1h 30m 12s
  • 27 miles
  • 17.96 mile/hr

I knew heading out there was going to be a strong headwind for the first 8 to 10 miles so I tried to keep low and didn't push too hard. I tried to pace myself so I wouldn't be burned out for the run. Miles 8 to 11 were some good cross winds. Miles 11 to about 18 I was able to make up time hitting 22 to 25 MPH. Around mile 22 the roads turned to complete crap with potholes, loose pavements, seems tore up and this lasted a good 3 miles. Had to come out of aero they were that bad. Almost hit a dead porcupine laying in one of the ptholes. Twice I thought I blew a tire but didn't
What would you do differently?:

Not much. Not happy with overall speed but being my first long distance tri I didn't know what to expect so I backed off on pushing real hard.
Transition 2
  • 01m 51s

Decent T2
What would you do differently?:

Not much. Got slightly confused with my gels and belt maybe wasting 10 seconds or so.
  • 59m 41s
  • 6.2 miles
  • 09m 38s  min/mile

My lower quads were cramping coming off the bike which has happened before. It wasn't bad but I couldn't go full out for fear they would fully lock up. Felt good overall on the run though. On the way back around mile 5.25 my right heel started t feel like it was geting "hot" or like a blister was starting to orm. Stopped took show off then proceeded to run. Last half mile felt like forever.
What would you do differently?:

Not much.
Post race
Warm down:

Walked around, got a message

What limited your ability to perform faster:

Not much. Trained pretty well leading up to the event. Have been battling a rear hip/periformis issue all season but it held together long enough for the race.

Event comments:

Good race. I know they moved it to this location vs prior years. Lake was a little weedy but not bad. The one thing I do think they needed was more buoys for the long course swim. We were told the horrible section of road was going to be repaved for next year. There was A LOT of traffic coming in from the bike so you have to be careful.

Profile Album

Last updated: 2013-09-17 12:00 AM
00:20:26 | 800 yards | 02m 33s / 100yards
Age Group: 9/12
Overall: 0/68
Performance: Good
Suit: Full
Course: Counter Clockwise square
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Good
Time: 01:48
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
01:30:12 | 27 miles | 17.96 mile/hr
Age Group: 8/12
Overall: 0/68
Performance: Average
Wind: Headwind with gusts
Course: Some rollers and a mix of decent roads and pure crap roads.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:51
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
00:59:41 | 06.2 miles | 09m 38s  min/mile
Age Group: 10/12
Overall: 0/68
Performance: Average
HR in the 140's to low 150's most of the time
Course: Flat then a stretch of sidewalk with driveways then some gravel.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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: Average
Race evaluation [1-5] 4

2013-09-17 11:51 AM

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, Minnesota
Subject: One Last Tri
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