Waseca Triathlon - Sprint Course - TriathlonSprint


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Waseca, Minnesota
United States
Final Stretch
hotF / 0C
Sunny
Total Time = 1h 37m 14s
Overall Rank = 36/87
Age Group = 30's
Age Group Rank = 10/17
Pre-race routine:

Showed up later than I wanted, so felt rushed and missed out on a bike warmup. Banana and cliff bar on the drive, and tried a Pineapple GU before the start.
Event warmup:

Talk to my "rack neighbors."
Found the wide-eyed 1st timers near me, and tried to re-assure them that everything is going to be okay.. that in perspective, this race "Doesn't really Matter".. in a couple hours, you'll have access to clean drinking water, and tonight you still have a nice warm place to sleep. :)
(That's what I always tell myself before a big race - that "This doesn't really matter.")

Jog around a bit and swim a bit.
Swim
  • 10m 52s
  • 437 yards
  • 02m 29s / 100 yards
Comments:

Sun was shining, water was warm, pretty calm, and wasn't a huge group of competitors. - Looked like a great day for a swim.

I *think* I had a good/fast start, but was still going
(too-hard, too-fast, too-early.)
Bumped into a couple people. When I came up to sight my next buoy, I heard less splashing nearby, and discovered that I had drifted completely THROUGH the wave!
Veering from far left to far right and now(Inside) the buoys. Foggy goggles and difficult time seeing. Felt like I was sinking (a bit) around 250-300 yards.

Last year on this course I was "out-of-shape" with swimming, and my "Michael Phelps sprint swim" approach was my downfall..
This year, I've dedicated 2 days a week to swim training, and have learned/improved dramatically. Swim was still a challenge, but I was much more physically/mentally prepared this year.

What would you do differently?:

Start SLOW with an EASY pace! Don't break rule #1 - "Be comfortable in the water"

Try to find some anti-fog solution, or get new goggles before the event.

Fit in more Open Water Swim training for next time..

Made a realization today:
A big factor in my swim performance is due to my vision. Foggy Goggles and Silty Soupy water seems to add to my dis-comfort in the water..even anxiety - anxiety seems to affect my exercise induced asthma.
Transition 1
  • 01m 14s
Comments:

Very pleased with transition.
I forgot to grab my gel for the bike leg, but everything else went super-smooth. Even got my GPS watch - Seeing the speed (20-23MPH) gave me some extra confidence when I was getting passed by the relay team speedies. :)
Got up to speed and into shoes pretty quick on the bike.
What would you do differently?:

Felt good. No changes needed.
Got up to speed and into shoes pretty quick on the bike.
Bike
  • 43m 51s
  • 14 miles
  • 19.16 mile/hr
Comments:

I'm a big guy, so I guess I attract more gravity than most..
When I come up to a hill, it feels as if my tires go flat, and everyone just cruises past me.
What would you do differently?:

Had some high inner thigh fatigue - Maybe I will try to raise my bike seat a little higher?

Maybe inflate my tires a little more? - 115-120psi -> 125psi?
Transition 2
  • 01m 40s
Comments:

Very smooth transition - I took some much needed time pouring water on my head, putting on socks and shoes before hitting the trail.
What would you do differently?:

Nothing.
I tried (a few weeks back) running 3 miles without socks, and it ended badly with sores on the top of my feet.
Run
  • 39m 40s
  • 4.4 miles
  • 09m 01s  min/mile
Comments:

Hot Hot Hot Hot Hot. Mile .8 was like walking into an oven.
Walked ~4 times.
Thanks much to the volunteers and the waterstops/showers!

Overall, I was faster than last year, and pleased that with all my walking breaks, I still kept up a 9 min mile pace! Training has really paid off.

What would you do differently?:

Hydrate more before the race?

Wear my headband/icepack in the run.

I don't think "Powering-through" would have made any difference.
I finished feeling tired, but not exhausted or endangered.

I would also NOT look longingly across the lake, and think about how much further until the finish line.. that doesn't help.

Considering to race Clydesdale division from now on..
Post race
Warm down:

Finish my orange Gatorade.. Sit with ice-packs on my head, chest and legs.

What limited your ability to perform faster:

Heat.
I really don't to well in Heat. It affects my breathing, my vision,
and it was a real attitude downer during the run.
Felt like running in an oven..

Event comments:

Great event!! Great support along the course - ample water stops, and good food (box lunch!) at the finish pavillion.


Profile Album


Last updated: 2011-03-30 12:00 AM
Swimming
00:10:52 | 437 yards | 02m 29s / 100yards
Age Group: 0/17
Overall: 0/87
Performance: Below average
Suit: Yellow Tri-Top and black Tri Shorts
Course: Rectangular - clockwise. Warm water, with light boat exhaust and motor oil lingering on the wind.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting: Bad
Waves: Good Navigation: Below average
Rounding: Good
T1
Time: 01:14
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:43:51 | 14 miles | 19.16 mile/hr
Age Group: 0/17
Overall: 0/87
Performance: Good
Bike computer says I got up to 29mph.
Wind: Some
Course: Pretty fast/smooth. I handled the hills/rollers far batter than last year. Both with endurance/pacing, and with shifting through the gears.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:40
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:39:40 | 04.4 miles | 09m 01s  min/mile
Age Group: 0/17
Overall: 0/87
Performance: Below average
High heart rate -high 170's heart rate. I walked 4-6 times...
Course: Residential street start to smooth paved trail around lake. Mile .5 and on was open with little to no tree cover.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
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