Square Lake Triathlon - Long Course - Triathlon1/2 Ironman


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Stillwater, Minnesota
United States
Front Runner
66F / 19C
Sunny
Total Time = 4h 52m 23s
Overall Rank = 14/173
Age Group = M35-39
Age Group Rank = 3/33
Pre-race routine:

Get up, eat some breakfast, drink a bit of coffee. Start hydrating.
Event warmup:

Swim a little bit before start.
Swim
  • 34m 45s
  • 2112 yards
  • 01m 39s / 100 yards
Comments:

This year the swim distance was right on! I had a good swim, but quite a bit of contact throughout. I guess I ended up with a pack of 3 or 4.
What would you do differently?:

This was a good swim. I sighted well and held good lines.
Transition 1
  • 01m 59s
Comments:

I had 2:55 on my watch. Not sure where they put the timing mat.
What would you do differently?:

Not much, took my time to get everything ready.
Bike
  • 2h 41m 23s
  • 54 miles
  • 20.08 mile/hr
Comments:

Biked the course very well. I was 3 min slower than last year, but I put out 20 more watts. I think it's a mix of lower temps and that nasty north wind.

I stuck to my nutrition plan and made sure to drink enough water. I had a gel right before I got on the bike. I alternated between water, infinit bottle mix (600 cal), and 2 fig newtons ~every 20 minutes. Every hour I took one salt pill. I took one more right before I got off the bike.
What would you do differently?:

Not much. Stayed aero and hit my goal watts perfectly (215 W AP, 217 NP, VI = 1.01, IF =.89)
Transition 2
  • 02m 37s
Comments:

Had to stop and pee. Changed into shoes, hat and took in a gel.
What would you do differently?:

Nothing, good transition.
Run
  • 1h 31m 40s
  • 12.8 miles
  • 07m 10s  min/mile
Comments:

Every year I make mistakes that result in a poor run. This year, I was well tapered and the temps were to my favor. I rode the bike hard and my legs were sore deep into the run, but I never stopped running. My goal was to not stop.

It's been so long since I've run on tapered legs. Basically, I was cruising and the first hour was very easy. I tried to hit it for the last 5k, but my legs were pretty fried by then. I took gels every 4 miles, but I should have brought one more of my own. The on course gel made me ill instantly. Yech.
What would you do differently?:

With the exception of the gel, nothing. I could not have executed a better paced run, especially considering the terrain of the course. The other nice thing, nobody passed me on the run.
Post race
Warm down:

Stretch (once my legs stopped screaming at me) and then eat some food. I hung out with Carl a bit and then with Pete until the awards. It was a really nice day.

What limited your ability to perform faster:

Nothing. I executed perfectly and am extremely happy with my performance.

Event comments:

I still love this race. It's one of toughest courses in the area.




Last updated: 2012-09-12 12:00 AM
Swimming
00:34:45 | 2112 yards | 01m 39s / 100yards
Age Group: 7/33
Overall: 34/173
Performance: Good
Suit:
Course: Clockwise 2 loop rectangle
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:59
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:41:23 | 54 miles | 20.08 mile/hr
Age Group: 13/33
Overall: 39/173
Performance: Good
Wind: Some
Course: 2 loop course, rolling.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:37
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:31:40 | 12.8 miles | 07m 10s  min/mile
Age Group: 4/33
Overall: 8/173
Performance: Good
Course: Hilly out and back.
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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: Average
Race evaluation [1-5] 4