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Heart of the Lakes Triathlon - Long Course - Triathlon

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Annandale, Minnesota
United States
75F / 24C
Total Time = 2h 03m 17s
Overall Rank = 85/244
Age Group = 3539
Age Group Rank = 9/17
Event warmup:

2-mile bike to make sure there weren't any mechanical issues.
~200y swim to get loose
  • 15m 39s
  • 880 yards
  • 01m 47s / 100 yards
Transition 1
  • 02m 43s

VERY long transition area. Most of the T1 time was spent running from one end to the other.
  • 56m 52s
  • 21 miles
  • 22.16 mile/hr

I wasn't expecting the bike to turn out this fast. I think it's a combination of very fast conditions and an over-aggressive approach.
What would you do differently?:

If I could do it again I'd reign it it and keep the pace under 22 mph so I don't blow up on the run.
Transition 2
  • 01m 54s
  • 46m 7s
  • 5.3 miles
  • 08m 42s  min/mile

My legs ran out in miles 2-4. My calves kept feeling like they were on the verge of cramping. I think I just overcooked the bike and didn't take in enough calories or fluids. I started to get my legs back for the last 1/4 of the race, but by then it was too late to trim off much time.
What would you do differently?:

Make better decisions and pace better on the bike.
Post race
Warm down:

My normal warm-down routine: Try not to pass out, hobble over to the food tent and start re-hydrating.

What limited your ability to perform faster:

Any issues with today's performance were mental. I know my body can go faster. I just need to pace better and consume nutrition at the right pace.

Event comments:

This is a great event. It'll be tough next year when I have to choose between Chaska (which is right down the road) or HOLT, which feels like more of a "Big Deal".

Last updated: 2014-06-21 12:00 AM
00:15:39 | 880 yards | 01m 47s / 100yards
Age Group: 6/17
Overall: 77/244
Quite a bit of contact throughout the swim from my wave, and eventually the preceding waves. My sighting needs work and I need to loosen up. I have a feeling I could go just as fast, if not faster, if I just relaxed.
Suit: Xterra Full
Course: Clockwise rectangle
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting: Average
Waves: Good Navigation: Below average
Rounding: Below average
Time: 02:43
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:56:52 | 21 miles | 22.16 mile/hr
Age Group: 4/17
Overall: 57/244
Performance: Average
Mile 1-10: 26:10 Mile 11-20: 28:58
Wind: Some
Course: Mostly rollers. No extreme climbs or descents. Turned out to be a very fast course.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 01:54
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:46:07 | 05.3 miles | 08m 42s  min/mile
Age Group: 13/17
Overall: 128/244
Performance: Below average
8:35 9:04 9:03 8:55 8:42 1:44(7:36)
Course: There were a couple low-grade hills, but otherwise it was flat. There was, however, very little shade to speak of. The course was well marked and had plenty of aid stations with water, Heed and sponges,
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2014-07-20 5:08 PM

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Extreme Veteran
Eden Prairie, MN, Minnesota
Subject: Heart of the Lakes Triathlon - Long Course
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