Chisago Lakes Triathlon - Half Iron Course - Triathlon1/2 Ironman

I was glad I decided to only wear my bibs. I did not over heat which was a concern if I had worn my top. A little crowded early but I thought it thinned out pretty quick.

My first race with vaseline in the nose and ear plugs in addition to my nose plugs. I still got congested on the drive home.

Good T1. 1st in AG +40 sec 11/429 overall males

Nothing

Almost the same time as my last HIM here, I was 11 seconds faster and had 146 avg HR in 2010. I took nutrition about every 10 miles on bike, powerbar, get , gel, salted nut roll, gel in that order. I took 2 salt stick caps plus 3 times on the bike at about miles 15, 35 and 52. I did both bottle exchanges, getting gatorade both times.

I did not do a running dismount due to tall bottle in my behind the seat cages. I was 1st in AG +8 secs, 121/429 overall

Not forget the Garmin....touch it, switch it from bike to wrist.

Best laid plans... I forgot my Garmin in T2. I hit lap after racking my bike and should have switched it from bike to wrist at that time but did not. I realized it about 20 yards out of transition. If I had to do it over I would have gone back. My plan was to run conservative early maybe about a 8:00 pace, depending on HR. My target was 7:50 pace. I ran what I thought was comfortably fast. I asked a few runners what their pace was and no one could tell me, even though they had watches/monitors. I was fine thru the turnaround loop but started cramping on the downhill back to the main highway around mile 7.5 to 8. First it was right calf on the downhill, then left hamstring on the next uphill. I tried to stretch out some and would walk a little then run. Sometimes I could run a decent distance maybe .4 to .5 was my longest, sometimes it was only .2 or so. I never completely seized up, I would walk when I felt the cramp starting.

I had my salt caps at mile 4 and mile 8 (just after the cramp started). I ended up taking 2 gels. I was carrying a hand held water bottle so getting plenty of fluids. In 2010 same issue but it was more around mile 10 when the cramps started. I think I went too hard early. This is my 4th HIM and I've had cramping issues during the last 2, I was fine my first and ran 7:35 pace at Square Lake in 2008, 7:37 pace here at Chisago in 2009 altho I cramped post race in 2009.

I need to use Pigman HIM to determine my expected IMOO HR targets. Dial back the bike and go easy on the run. Walk/stretch the aid stations.

Lots of fluids and stretching. I was OK walking around post race.


Cramps on the run. Right now I'm thinking my nutrition was OK, it's more a pacing issue than a nutrition issue.

Even though I never fully siezed up I am still sore today (Tue) as I write this.


I won my AG by 1:52 so that was nice. Beer mug was the award. It was hot, it was humid, it was Chisago. I felt I was prepared but did not execute my plan very well on the run. Can't blame it all on the Garmin, I need to understand my pacing/effort better even w/o the Garmin.