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Northwoods Triathlon - TriathlonSprint


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Nevis, Minnesota
United States
Nevis Civic and Commerce
67F / 19C
Overcast
Total Time = 1h 11m 37s
Overall Rank = 27/242
Age Group = 40-44
Age Group Rank = 7/24
Pre-race routine:

Liquid breakfast 3 hrs prior. Hammer gel right before the swim.
Swim
  • 07m 8s
  • 440 yards
  • 01m 37s / 100 yards
Comments:

60 people per wave at the start was a real mess, but I cleared out quickly. Plan was to push hard the entire way as it's a short race. Navigation went VERY well and I'm sure that contributed to a good split. Last half of the race I managed to draft a bit and avoid the stragglers from the first wave.
What would you do differently?:

Not much...it was my best swim performance in a race.
Transition 1
  • 01m 37s
Comments:

This was a decent T1 time for me, but I've GOT to get better.
What would you do differently?:

Next yr I'll have tri shoes and do the "shoes on the bike" thing.
Bike
  • 39m 40s
  • 14 miles
  • 21.18 mile/hr
Comments:

Plan was to push harder than I ever have on the bike and see what happens. I stood and ground out the hills and my avg mph seems to reflect that. I know I still need to get stronger on the bike, but I'm pretty happy with my best ever mph average in a race.

I didn't pass many on the bike, but was passed by a few.
What would you do differently?:

Push even harder on the hills.
Transition 2
  • 01m 13s
Comments:

I know this transition can be faster. It was a long run with my bike to my rack so that contributed a bit to the slow time.
What would you do differently?:

Getting tri shoes and exiting the shoes on the bike will help nxt yr.
Run
  • 22m 1s
  • 3.11 miles
  • 07m 05s  min/mile
Comments:

I went about as flat out as I could HR was way over zone 5 for the entirety. I saw Dave B coming back in 4th place - what a finish for him.

Thought I'd catch some of the bikers I couldn't catch. As it turns out, there weren't all that many to be caught! As it turns out, I was about net even as I passed a few, and got passed as well. Saw John ahead of me in transition and couldn't hang with the young buck.

Overall, I was pretty happy with this run as it was my best run split ever. Cool stuff!
What would you do differently?:

Run faster!
Post race
Warm down:

Nearly puked under a tree.

What limited your ability to perform faster:

Bike course was windy, but I pretty much didn't hold anything back in this race. For my fitness level, this is about as good as it gets for 06.

Event comments:

This is a very organized race, and for a small town the local folks really get excited. I think the fact that alot of the racers are residents (or prior residents like myself) contribute to the enthusiastic crowd.




Last updated: 2006-04-26 12:00 AM
Swimming
00:07:08 | 440 yards | 01m 37s / 100yards
Age Group: 5/24
Overall: 16/242
Performance: Good
Suit: QR sleeveless
Course: Short 1/4 mile out and back.
Start type: Wade Plus: Waves
Water temp: 85F / 29C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:37
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
00:39:40 | 14 miles | 21.18 mile/hr
Age Group: 5/24
Overall: 33/242
Performance: Good
Wind: Some
Course: Rectangular course - rolling hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:13
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:22:01 | 03.11 miles | 07m 05s  min/mile
Age Group: 9/24
Overall: 32/242
Performance: Good
Course: Flat out and back
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5

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2006-08-13 9:52 PM

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Master
2808
2000500100100100
, Minnesota
Subject: Northwoods Triathlon


2006-08-14 6:21 AM
in reply to: #510431

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Expert
743
50010010025
Minnesota
Subject: RE: Northwoods Triathlon
Nice Race! You beat some darn good athletes. One of them finished first in the 35-39 age group in last year's series. You beat my 2004 time by 5 minutes. Sixteenth place overall in the swim is excellent. 21 MPH plus on the bike is pretty darn good and you just missed 7:00 miles in the run. One minute would pick you up ten places in the overall.

Your transitions were good; remember that this is a long transition area. There is still a little room for improvement. Shoes in and out of the pedals while you are moving will help. Do you have speed laces on your running shoes? Do you put your shades on in transition or are they attached to your helmet and put on while you are riding? Do you wear socks? Do you have a number belt?

What was the calorie and carb count in your liquid breakfast? Skip the gel prior to the swim and save it for the last 2 miles of your bike ride. You should have enough stored carb for the first part of the race. The gel only gets you about 30-40 minutes of energy and is best saved for later.

The rest of your improvements will have to come from training.
2006-08-14 7:24 AM
in reply to: #510549

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Master
2808
2000500100100100
, Minnesota
Subject: RE: Northwoods Triathlon
I was very happy with the overall results and don't feel I could have improved much in any area at this pt in my tri-career. I've GOT to get better at biking and I think that'll come over time (or with new wheels?).

Yep, I have speed laces, no socks and have a number belt. I put glasses on in transition - not on the bike. Wetsuit came off well.

Breakfast carb count was ~500 cals. I had some HEED on the bike and skipped the gel on the ride but may have to rethink that. How long's it take a gel to kick in?

I can't disagree with your assessments. Training will get me to the next level in the bike and run and keep me strong in the swim. I haven't been doing too much sprint-tri specific training as my plan writer is gearing me towards my HIM in Sept and marathon in Oct. I'm curious to see what she'd come up with if she ramped me towards an "A" race sprint.

I got a bit lucky in the swim as I initially had some bumping and grinding but the the 2nd half was completely clear. I navigated better than my other races and avoided crashing into folks from wave 1 as well.

Thanks much for your feedback champ!

Jeff
2006-08-14 8:01 AM
in reply to: #510431

Expert
786
500100100252525
Princeton, MN
Subject: RE: Northwoods Triathlon
Ah the bike shoe envy is now posted for the world to see...
Great race.
2006-08-14 8:06 AM
in reply to: #510431

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Master
2345
200010010010025
Dayton, Minnesota
Subject: RE: Northwoods Triathlon
Great race! Congratulations! It was nice to meet you. See you next year!
2006-08-14 8:59 AM
in reply to: #510431

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molto veloce mama
9311
500020002000100100100
Subject: RE: Northwoods Triathlon
fantastic job. way to hammer the bike!


2006-08-14 2:04 PM
in reply to: #510610

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Master
2808
2000500100100100
, Minnesota
Subject: RE: Northwoods Triathlon
Yep, it's official.

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