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Life Time Tri Minneapolis - International Course - Triathlon


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Minneapolis, Minnesota
United States
Lifetime Fitness
75F / 24C
Overcast
Total Time = 2h 33m 46s
Overall Rank = 138/532
Age Group = 40-44
Age Group Rank = 13/43
Pre-race routine:

This is my 2nd overall triathlon, with my first ever being only two weeks prior to this one.

Packet pickup was the day before the race. Got familiar with transition area, and found my assigned location.

Day of race, ate bagel with PB and 2 banana about 3 hours before race. Had coffee, water, and one Powerade. Arrived early, set up area, and studied transition area. Killed time.


Event warmup:

8 minute swim warmup near the start. Ended warmup about 4 minutes before my swim start.
Swim
  • 31m 41s
  • 1500 meters
  • 02m 07s / 100 meters
Comments:

Much more crowded than Clearwater. Time trial start, 2 swimmers every 3 seconds. Crowd quickly gets mixed up and water is always busy. Constantly passing and getting passed.

No wetsuit. Many people had them but some did not.

Once again, a few minutes into the swim, I thought "oh boy, I can't do this." Then a minute or so later I found my rhythm and was just fine.

Need to find speed in swimming. Could be form and conditioning, or afraid to go to fast and fail.
What would you do differently?:

More strength focus in workouts, including paddles and kicking. Work on form drills. Several minutes of improvement available in the swim.
Transition 1
  • 02m 9s
Comments:

Once again, did well in transitions overall. 101 of 540 overall.

Decent location in transition, which was assigned by the race. Grouped with my age group. Put on socks and shoes in transition and ran with bike.

The bike rack was starting to fall down.
What would you do differently?:

Figure out how to use bands to hold shoes onto bike and start that way.
Bike
  • 1h 11m 12s
  • 23.94 kms
  • 20.17 km/hr
Comments:

Rode much more aggressively than at Clearwater. Attacked the turns when I could, and made a lot of passes on those. Busy course.

Drank one full water and almost a full Powerade. Ate two gels.

Fastest ride ever, 20.65mph.
What would you do differently?:

More training for more speed.
Transition 2
  • 01m 46s
Comments:

Decent again. 145 of 535 overall.

Had to deal with collapsing bike rack again.
Run
  • 46m 59s
  • 6.2 miles
  • 07m 35s  min/mile
Comments:

Wasn't getting too warm yet. Some cloud cover. Sunny section was Cedar Ave. bridge (twice).

Kept an excellent pace, first four miles within 4 seconds of each other. Ran a negative split.


Post race
Warm down:

Two waters right away. Enter the celebration area, which was very good. Had a beer, two veggie wraps, two banana. Had a canned cold tea.

Stayed standing and walking around for about an hour.

What limited your ability to perform faster:

Second overall triathlon, with my first one being just two weeks before this one. Very happy with results - swam faster, biked faster, and ran faster.

Overall training experience and speed in swim and bike is my limitation, and area for improvement in 2020.

Event comments:

Well run larger race. Packet pickup the day before was easy and had a good info session. Race started on time, and my age group started about 2 minutes before the predicted time. Plenty of volunteers.

Swim course is good, covers most of the lake that is relatively protected. Bike course has lots of potholes to avoid - this is the most needed improvement. Run course is good, mostly paved trail, and flat. The lap interchange is confusing for Sprint vs. Olympic.

Good race medal, poor race shirt (black cotton). Good bike security procedures.

Plan to do this race again in 2020.




Last updated: 2019-07-26 12:00 AM
Swimming
00:31:41 | 1500 meters | 02m 07s / 100meters
Age Group: 0/43
Overall: 328/532
Performance: Below average
Suit: None
Course: Nokomis Lake. Large triangle loop, start and finish nearby each other.
Start type: Run Plus: Time Trial
Water temp: 75F / 24C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Navigation: Below average
Rounding: Good
T1
Time: 02:09
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:11:12 | 23.94 kms | 20.17 km/hr
Age Group: 0/43
Overall: 175/532
Performance: Good
Wind: Little
Course: Relatively flat, very shaded, not much wind. Plenty of potholes to avoid.
Road: Potholes Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:46
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
00:46:59 | 06.2 miles | 07m 35s  min/mile
Age Group: 0/43
Overall: 138/532
Performance: Good
7:34 overall pace. Last mile was fastest. Overall negative split.
Course: Two loops around Nokomis. Mostly shaded, flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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] 4

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2019-07-26 11:13 AM

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Shakopee, Minnesota
Subject: Life Time Tri Minneapolis - International Course


2019-07-26 12:55 PM
in reply to: #5261273

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Expert
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Middle River, Maryland
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Subject: RE: Life Time Tri Minneapolis - International Course
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