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Lake Geneva Extreme - Triathlon1/2 Ironman

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Fontana, WI, WI
United States
82F / 28C
Total Time = 6h 38m 11s
Overall Rank = 165/191
Age Group = f30-34
Age Group Rank = 12/16
Pre-race routine:

Up at 3:30, yogurt banana and granola for bfast. At the race site by 5:15, quick ride to check out my bike and setup done by about 5:35. Hung out w/Chris and Don, short swim to acclimatize to the water.
Event warmup:

Just the short bike and swim....10-15 min total. HammerGel about 20 min prior to race start.
  • 37m 31s
  • 2112 yards
  • 01m 47s / 100 yards

Felt like I did really well on the swim, it was a beautiful swim really! No panic at all. I wasn't wild about the mass start, 191 people in the water all at once! Then on the way back we converged with the Oly and Sprint racers and it got very crowded. It was still good though.
What would you do differently?:

Not a thing
Transition 1
  • 04m 10s

I couldn't find my stuff at first~once I found it T1 was smooth.
What would you do differently?:

Orient myself as if I were coming in from the swim BEFORE I come in from the swim!
  • 2h 57m 1s
  • 56 miles
  • 18.98 mile/hr

I worked a little harder than I planned and harder than I should have, considering what came later...Otherwise course was well marked with LOTS of cheery volunteers and aid stations.

Nutrition: 1/2 Cliff Bar 15 min into ride, sip of drink (1 1/2 scoop Acclerade + 1 1/2 scoops Carbo Pro in about 18 oz water) chased w/several gulps of water every 15 min. Hammer Gel at 1 hour point. At 1 hr 15 point I realized I wasn't drinking enough of my "drink" so I switched to every 10 min. 1/2 cliff Bar at 2 hour point, Hammer Gel at 2 1/2 hour point. Got slight cramps so I skipped the 2 hr 20 min hit of drink. Cramps went away after that.
What would you do differently?:

Probably go a little easier. I did back off for the last 7 miles or so, but it was all hills by the last 5 miles (or something). Also I didn't do very well with passing my water bottle off to exchange, etc. Didn't know what to do with my old water bottle. Now I know for next race.
Transition 2
  • 03m 3s

Not much to say here. It was great to see Don and Chris and hear thier encouraging shouts tho!!!
What would you do differently?:

Again, learn to take off my bike shoes while on the bike...maybe if I get a trainer from Santa :)
  • 2h 56m 28s
  • 15.5 miles
  • 11m 23s  min/mile

OMG. First off, there were NO PORTABLE TOILETS AT ALL!!! I had to jump into the woods several times, the drinks and gels just do it to me...then I did roughly 2.5 extra miles thanks to my own course ignorance and a volunteers misinformation. Completely killed my time!!!

Nutrition: just water to drink. I started off taking a "hit" of HammerGel from a flast every 3 miles, but goofing up the course made me toss that plan out the window since I really didn't know where i was, so I started drinking it when I felt fatiged and I thought my stomach could take it without cramping. I think I drank 2/3 of a flask on the run.

What would you do differently?:

LEARN MY COURSE AND TRUST I HAD studied the course but didn't have enough confidence to follow my own instincts, instead I just did what I was told.

Also, probably take it easier on the bike, although with those hills I don't know that cutting my speed a couple of mph would have really helped all that much. I did cut back for the last 7 miles or so. I'd done my hill training and some of those hills just really were faster to walk.

And bring tp.
Post race
Warm down:

BS with husband and kids and Chris while stretching. Drank water but absolutely couldn't eat for about an hour, then had fruit followed by a chicken sandwich and a few fries at Chuck's, which didn't sit well.

What limited your ability to perform faster:

The extra 2.5 miles, hills, fatigue from biking too hard.

Event comments:

The swim and bike were wonderful. The lack of portable toilets really diminished the quality of the run. Post race kinda sucked, there was a little fruit, yogurt and (by the time I got in, hard and stale) bagels w/nothing to put on them . There were two restaurants in the immediate area, just yards away. I felt like they intentionally skimped on the post race food to boost sales at those establishments, esp considering the cost of registration (about $140.00)

Last updated: 2004-07-11 12:00 AM
00:37:31 | 2112 yards | 01m 47s / 100yards
Age Group: 7/16
Overall: 0/191
Performance: Good
Suit: IM sleeveless
Course: Straight out and back toward the center of the lake.
Start type: Wade Plus:
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 04:10
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:57:01 | 56 miles | 18.98 mile/hr
Age Group: 5/16
Overall: 0/191
Performance: Good
Wind: Headwind
Course: Fairly hilly, with a strong headwind in some places. In several places there was construction, including one spot with several hundred feet of gravel road which I DID not like. Of course that had to be where there was a headwind speed dropped to 15 ish mph and I had to work for every bit of it.
Road: Rough Dry Cadence:
Turns: Good Cornering: Below average
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Just right
Time: 03:03
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
02:56:28 | 15.5 miles | 11m 23s  min/mile
Age Group: 16/16
Overall: 0/191
Performance: Below average
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Bad
Race evaluation [1-5] 3

2004-09-12 11:13 PM

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Racine, WI
Subject: Lake Geneva Extreme

2004-09-13 6:56 AM
in reply to: #60641

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Subject: RE: Lake Geneva Extreme
Cindy - you did great!! Sounds like the race could use a few improvements, but the things you could control you did great. Congratulations!
2004-09-13 7:31 AM
in reply to: #60641

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Resident Matriarch
N 43° 32.927 W 071° 24.431
Subject: RE: Lake Geneva Extreme
wow, you had a great race even with your *detour*.  Don't you hate when they skimp on the food at the finish?  There's just no reason for that. 

Great race anyhow!
2004-09-13 7:31 AM
in reply to: #60641

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Subject: RE: Lake Geneva Extreme
Congrats Cindy! Sorry to hear about the mishap on your run, but otherwise it sounds like you had a great race! Given the extra trips to the woods and the detour on the run, I'd say you had an awesome overall time! Great job....
2004-09-13 9:24 AM
in reply to: #60641

Subject: RE: Lake Geneva Extreme


Congratulations on your race. Thank you for the report on this race. I was eyeing this race as possible 1/2 IM next year. It was either this, Spirit of Racine, or Steelhead. Your report gave me some insight in to the race. Thanks.

2004-09-13 11:34 AM
in reply to: #60641

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Helena, MT
Subject: RE: Lake Geneva Extreme
Wow. I am thoroughly impressed. Even with your extra miles (gawd, that sucks!), you have a very impressive time! Way to go!

2004-09-13 2:29 PM
in reply to: #60641

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St Charles, IL
Subject: RE: Lake Geneva Extreme
Congrats once again on a great race!

I only did the Oly, but I hear you about the food. I was just not-interested in eating anything for a while after the race. Seemed a bit counter-intuitive, but oh well. The lack of appetizing food left after the Oly wasn't much better than what you saw after the 1/2.

I looked up SOR for next July. I think I'm down for that, as my 1/2 IM for next year. I'd do LG again, but only as an Oly, at least until I get stronger on the run. I checked the top times, and a couple people managed to get ~30 minute 10k's in! I don't think I'll ever get than good. I'll be happy if I can break 50 min on that run.
2004-09-13 2:34 PM
in reply to: #60641

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Marietta, Ga
Subject: RE: Lake Geneva Extreme

This is absolutely awesome, you must be so proud. It's stories like yours that have me chomping at the bit to do one of these. I've got a lot of training to do beforehand, though.

Great race!
2004-09-13 6:15 PM
in reply to: #60641

90 miles south of Titletown, USA
Subject: RE: Lake Geneva Extreme
Congratulations again Cindy, a great and classy effort. I may have to look into Spirit of Racine next year as well, may be an upgrade.
2004-09-13 9:33 PM
in reply to: #60641

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Subject: RE: Lake Geneva Extreme
Way to go Cindy!!!! I wish I could have been there to cheer you on! Congrats on finishing - and just look at the detour as over acheiving...see everyone else just did a 1/2 IM - you did more!!!!
2004-09-13 10:00 PM
in reply to: #60641

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Broomfield, Colorado
Subject: RE: Lake Geneva Extreme
Sister, YOU ROCK!  I am impressed!  You did awesome!  I'm so excited to read your report - great job!

2004-09-13 10:26 PM
in reply to: #60641

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Chicago, IL
Subject: RE: Lake Geneva Extreme
Congrats Cindy. We made it! I thought that was a tough race for a 1st 1/2 ironman. And you poor thing, having to run extra! And i had that flat on the bike! But who cares, We are both 1/2 ironWOman. Yahhhhh! The hills, the heat, the disorganization, the crazy sprinters and oly's getting in our way on the swim. But the course was beautiful and it was fun! What an accomplishment.
2004-09-14 11:31 PM
in reply to: #61184

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Got Wahoo?
San Antonio
Subject: RE: Lake Geneva Extreme
You should be very proud!!!
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