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Hy-Vee Age Group Triathlon - Triathlon

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Des Moines, Iowa
United States
Hy-Vee Triathlon
78.2F / 26C
Total Time = 1h 19m 34s
Overall Rank = 180/732
Age Group = F35-39
Age Group Rank = 1/29
Pre-race routine:

Up at 4:50. Left home just south of race start at 5:10 AM. Picked up a friend and met others at a local gas station to follow each other down. Ate between setting up transition and actual race start. Tons of standing around, but I saw lots of people I knew and enjoyed the morning with a cup of coffee! Stretched a bit around 8:00 and finally started by 8:20 AM.
Event warmup:

Stretching, lunges, etc.
  • 15m 51s
  • 750 meters
  • 02m 07s / 100 meters

Due to the time trial start it was VERY difficult to draft or find anyone swimming very fast. I thought I had a decent pace going, but apparently I wasn't swimming very fast. I passed at least 2 groups in front of me and exited the water first in my age group and out of all gray swim caps (by quite a bit). Would have liked to have been faster, but tough when you don't have those fast swimmers to keep up with!
What would you do differently?:

Not much. Swim faster. I felt like a million bucks, though!
Transition 1
  • 02m 3s

I am just slow these days! After doing the HIM distance and not really working on transitions it is obvious I need some help before I go back to short races next season. ;) There is a a bit of a run up the hill from the swim exit into transition so I am thinking 1:30 would have been a good transition!
What would you do differently?:

  • 35m 30s
  • 20 kms
  • 33.80 km/hr

Great ride. I could have pushed harder but I just wasn't sure what I was capable of at this distance after training so much slower this season. I was sort of scared I'd burn my legs out or get hurt, honestly.
What would you do differently?:

If it were a different year I'd go much harder and all out!
Transition 2
  • 01m 51s

I was slow again. Just not used to the rush of this! It's been awhile. I was actually chatting with the other girl who came in off the bike with me! Pathetic! But, we had a good time!
What would you do differently?:

  • 24m 20s
  • 5 kms
  • 04m 52s  min/km

Although I felt like I could have ran an 8:30 pace forever, I knew that wasn't going to cut it. I really had to push to get that pace below 8 minute miles after my first mile was so slow. I struggled more than I would have liked to! My last mile was probably my fastest, but I was DONE when I crossed the finish line. It also didn't help that I had a gut feeling I was in first place. There were no women anywhere near me so I just let myself relax and run easy. Pansy!
What would you do differently?:

This season, this is probably all that I had. If I would have trained for Oly and sprint distance I can guarantee I would have ran this 5K closer to 23 minutes or faster. However, I think it was just fine for this race.
Post race
Warm down:

Feet were covered in blisters! I didn't wear socks thinking that I couldn't possibly blister during a 5K. WRONG! I am paying for that now. Put my feet on ice immediately and then grabbed a chocolate milk. Had to walk about a mile back to get my items from transition so that was a nice cool down.

What limited your ability to perform faster:

Lack of speed training over the past 6 months.

Event comments:

This is a great race, especially if you haven't done it before. They know how to host a race and the swag is good if you haven't received it for 7 years in a row. I am from the area, and as a local I think it's a bit too hyped up and they need to change some things to accommodate age-group athletes a little more. Waiting around for hours at the start can get pretty tiring. Also, they could use some updates to their jersey's and accommodate men/women's sizes better. This is not an "inexpensive" event. I got a free registration from a friend this year and figured I'd do it for "fun." It was fun!

Last updated: 2014-08-15 12:00 AM
00:15:51 | 750 meters | 02m 07s / 100meters
Age Group: 0/29
Overall: 0/732
Performance: Good
Course: Gray's Lake Park. No chop.
Start type: Run Plus: Time Trial
Water temp: 78F / 26C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Bad
Waves: Navigation: Good
Rounding: Good
Time: 02:03
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:35:30 | 20 kms | 33.80 km/hr
Age Group: 2/29
Overall: 288/732
Performance: Good
21 mph
Wind: Some
Course: FLAT!!! Not much wind but possibly a tiny bit headed East.
Road: Smooth Dry Cadence:
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:51
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
00:24:20 | 05 kms | 04m 52s  min/km
Age Group: 1/29
Overall: 180/732
Performance: Average
7:51 pace
Course: FLAT and should have been fast. It was getting pretty hot by the time I was finishing. It was close to 10 AM by then.
Keeping cool Average Drinking Just right
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2014-09-03 8:50 AM

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Subject: Hy-Vee Age Group Triathlon

2014-09-03 2:59 PM
in reply to: #5046347

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Is this Heaven? No, it's Iowa.
Subject: RE: Hy-Vee Age Group Triathlon

Just another 1st place!!!   Nice work!!!

The day went very well if you ask me.  I couldn't have imagined if we tried to do the Oly on that bike course.  It woudl have been crazy congested.


2014-09-03 3:36 PM
in reply to: siouxcityhawk

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Subject: RE: Hy-Vee Age Group Triathlon
Originally posted by siouxcityhawk

Just another 1st place!!!   Nice work!!!

The day went very well if you ask me.  I couldn't have imagined if we tried to do the Oly on that bike course.  It woudl have been crazy congested.


I agree. That was a smart decision. I like the regular Oly course there, too. Still fairly flat but just enough incline/decline to help the legs.
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