St. Paul Triathlon - International Course - TriathlonOlympic


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St. Paul, Minnesota
United States
Front Runner
80F / 27C
Sunny
Total Time = 2h 12m 14s
Overall Rank = 7/87
Age Group = 40-44
Age Group Rank = 2/18
Pre-race routine:

pancakes and water. get to race site early.
Event warmup:

short ride, to warm up legs.
Swim
  • 20m 55s
  • 1760 yards
  • 01m 11s / 100 yards
Comments:

I was in the second wave. the first wave started 3 minutes ahead of me. I was hoping to catch everyone in the first wave. I caught all but one swimmer. My navigation could have been better.
What would you do differently?:

practice in a wetsuit a few times prior to the race. my shoulders were a little tired by the end of the swim. I'm not used to the extra exertion to get my arms all the way to the front end of the stroke. I really have not been paying attention to any swim workouts.
Transition 1
  • 01m
Comments:

was a little lightheaded/ dizzy out of the water.
What would you do differently?:

I need to kick a little more toward the end of my swim, so i get my blood flowing to my legs.
Bike
  • 1h 05m 25s
  • 24.85 miles
  • 22.79 mile/hr
Comments:

I pushed it as hard as i could. I got passed by one biker. that is the fewest yet.
What would you do differently?:

This is still my weakest link. I need more miles. and more importantly i need faster miles.
Transition 2
  • 00m 52s
Comments:

i made a point to make sure my shoes were on well. the last couple of races my shoes tore up my feet. I did put bodyglide on the top of my feet prior to the race. I could have probably save myself about 5 more seconds there.
What would you do differently?:

Next race i think i am going to just try to get through transition as fast as possible. throw caution into the wind
Run
  • 44m 5s
  • 6.21 miles
  • 07m 06s  min/mile
Comments:

i kept my cadence up the first half. I think that helped me have a little kick at the end.
What would you do differently?:

Push it hard earlier. But i am happy with the run for the first time in 3 months.
Post race
Warm down:

walk around. eat. wade out into the lake to cool off legs. Then take and ice bath and stretch when i get home.

What limited your ability to perform faster:

fitness level.

Event comments:

overall the race it self was good. the past race food was worthless. (chex mix, gardettos, and muscle milk)
the results and awards were very haphazardly done.




Last updated: 2011-08-11 12:00 AM
Swimming
00:20:55 | 1760 yards | 01m 11s / 100yards
Age Group: 1/18
Overall: 1/87
Performance: Average
Suit: orca tri suit under wetsuit
Course: 2 laps clockwise.
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:00
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Average
Biking
01:05:25 | 24.85 miles | 22.79 mile/hr
Age Group: 6/18
Overall: 21/87
Performance: Average
Wind: None
Course: out and back. times 2. fairly flat. one decent size curving hill
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 00:52
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:44:05 | 06.21 miles | 07m 06s  min/mile
Age Group: 4/18
Overall: 17/87
Performance: Good
Course: 2 laps around the lake.
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
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3