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Lake Waconia Triathlon - TriathlonSprint

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Waconia, Minnesota
United States
80F / 27C
Total Time = 1h 42m 21s
Overall Rank = 72/474
Age Group = M29-34
Age Group Rank = 6/28
Pre-race routine:

Ate breakfast, left the house at 4:45
Event warmup:

Took the bike for a quick 4 mile warm up and ran about 1 mile, swam a few hundred yards
  • 17m 7s
  • 880 yards
  • 01m 57s / 100 yards

The swim was longer than advertised. Lake was cam, since we were the last wave to go out there were a few people that I needed to navigate through, but overall, A MILLION times better than last year
What would you do differently?:

Transition 1
  • 01m 17s

Quicker than I expected, but I needed to make up a little time from the swim
What would you do differently?:

learn to jump on bike with the shoes on it already
  • 54m 10s
  • 20 miles
  • 22.15 mile/hr

Pretty hilly course. I had a goal in mind of 55 minutes, last year my avg was 18.5 mph, so in order to hit my goal of 21.75mph in order to make goal, I was going to have to drop the hammer, and hope that I still had legs for the run.

There were a lot of people to pass a long the way since my wave was last. The first two miles of this course are on the run course and it is really hilly, there is not much of a flat section to speak of. Once I got on my bike, I knew I had to start picking people off quickly, and that is exactly what I did.

It is really hard to find a nice rythym in the first 12-13 miles of this course since you are either going up, or down, a hill. I was able to power up most of the hills and only had to stand for one. For the first time, I was actually passing people going up hills, it is really cool!!

At about mile 10 we went through a small town where there was road construction, appearently I was too busy trying to be safe and yelling, yes litterly yelling, at the driver of a truck that was pulling out in front of me, to realize that the course took a sharp right turn. Yep, Missed that one. I looked up, and there was no one in sight, I thought Sh#t, I missed the turn. It probably cost me 30 seconds or so, but I guess live and learn, right?

The rest of the course I continued to focus on picking people off, and keeping the gearing high. Whenever I felt that I was comfortable, I would shift up a gear, and force my legs to feel pain. I kind of enjoyed it! :)

As we were coming to about the 18 mile mark I looked at my watch and realized that I should be able to make my goal time!! I was so happy, becasue I honestly did not know if it was realistic to begin with or not.

With 1/4 mile left to go, I started to get out of my shoes, and with a couple hundred yards, I just coasted in and threw my leg over the top tube, slowed the bike, jumped off, and sprinted to the rack.

The ride was a PR for me in terms of pace. My previous was 21.11, and this was 22.15...I guess all of the biking is starting to pay off
What would you do differently?:

Transition 2
  • 01m 6s

Had a little trouble gettig the shoes on, my insoles bunched up on me, other than that, it was nice and quick
What would you do differently?:

superglue the soles down?????
  • 28m 43s
  • 4 miles
  • 07m 11s  min/mile

I got off the bike and my legs H_U_R_T!!! I knew they would, but holly cow, did they ever. I concentrated on keeping the turn over high and working into the run. The first mile split was 9:17, and I thought to myself, so much for your goal time of 1:42.

I kept on pushing and was able to stretch out the legs a little closer to the 1.5 mile mark. the second mile came in at 6:39, and at that point I knew the 1st mile mark was off. My goal at that point was to negative split the run. I grabbed 2 cups of water to pour over my head, and one to drink. I saw a guy who was in my age group and my focus turned to running him down.

With about 1.5 miles left to go, I caught him, only to realize that it was the wrong guy (same jersey/hair color though). Slightly after that one of my age groupers passed me. I tried to stick with him, but it wasn't happening. By the time I got to mile 3 I was so exhausted, but I knew I was running well. I grabbed 3 more cups and dumped them on my head, and grabbed one to drink.

In the last mile I saw 3 people that were in my age group, and give it my all to real them in. I may have made some ground, but to no avail. I ran the last 2 miles in 14:02, which is 40 sec. fast than the first 2 miles.

I hit the finish line, looked at my watch, and 1:42:21 was what it said. I had pushed myself extremely hard, and made my time to set the bar higher

The run was a PR for pace for me, the previous was 7:30/mile, and this was 7:11/mile!!
What would you do differently?:

not doubt myself when it comes to pace at the beginning
Post race
Warm down:

walked around, grabbed some food

Event comments:

I will be back next year!!

Last updated: 2007-03-03 12:00 AM
00:17:07 | 880 yards | 01m 57s / 100yards
Age Group: 15/28
Overall: 167/474
Performance: Good
Suit: Orca speedsuit sleeveless
Course: Rectangular course, out and back
Start type: Wade Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 01:17
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
00:54:10 | 20 miles | 22.15 mile/hr
Age Group: 2/28
Overall: 44/474
Performance: Good
Avg - 162
Wind: Some
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:06
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:28:43 | 04 miles | 07m 11s  min/mile
Age Group: 8/28
Overall: 89/474
Performance: Good
Avg - 166
Course: Hilly as a mother!
Keeping cool Good 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? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2007-06-24 10:06 PM

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Lakeville, MN
Subject: Lake Waconia Triathlon

2007-06-24 10:14 PM
in reply to: #858017

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, Minnesota
Subject: RE: Lake Waconia Triathlon
Nice job Beni. Smokin' bike split.
2007-06-24 10:39 PM
in reply to: #858017

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Wisconsin near the Twin Cities metro
Subject: RE: Lake Waconia Triathlon

"and force my legs to feel pain. I kind of enjoyed it! "


Nice job!  Now get in the pool!!!!  25k is within reach

2007-06-25 7:16 AM
in reply to: #858050

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Lakeville, MN
Subject: RE: Lake Waconia Triathlon
What can I say...I am kind of sick in the mind!!
2007-06-25 8:01 AM
in reply to: #858017

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Central Minnesota
Subject: RE: Lake Waconia Triathlon
Great Race, Ben! Impressive performance on the bike, and way to push yourself through the run.
2007-06-25 8:18 AM
in reply to: #858017

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Atlanta, Ga
Subject: RE: Lake Waconia Triathlon

Great stuff man!!  You pushed yourself and found out that hammering the bike you can still put down serious run mile times.  That's the way to go.

Now reset that bar highter and get after it.

2007-06-25 8:59 AM
in reply to: #858017

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Dayton, Minnesota
Subject: RE: Lake Waconia Triathlon
What a great race! Congratulations!
2007-06-25 10:30 AM
in reply to: #858017

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Extreme Veteran
Denver CO
Subject: RE: Lake Waconia Triathlon
You ROCKED this! Even with a slight navigational error on the bike, you posted a new PR- that's nuts!  And your run, coming off of such a fast bike, was wicked fast too. Way to go, this race shows exactly what you've got going on. Nice work!
2007-06-25 11:39 AM
in reply to: #858017

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Extreme Veteran
Twin Cities, MN
Subject: RE: Lake Waconia Triathlon
Wow!  Great race!  I literally gasped out loud when I read that you missed the turn!  It was all okay when I read the part about the PR, though!  And you really showed your strength coming back with a run like that after hammering on the bike.  VERY nice!
2007-06-25 1:55 PM
in reply to: #858017

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Between the Devil and the Deep Blue Sea
Subject: RE: Lake Waconia Triathlon

Great race, speedy! It was nice to get a chance to chat with you. Thanks for not mocking my wave screwup too badly. See you at Heart of the Lakes.



2007-06-25 6:23 PM
in reply to: #858017

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Subject: RE: Lake Waconia Triathlon
Once again GREAT job.  Feel the pain baby!

2007-06-27 10:32 AM
in reply to: #858017

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Subject: RE: Lake Waconia Triathlon
Great bike time and a darn decent run to boot!
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