top Image Contact UsWritings Consulting Power Central Coaching About Us Home
Race Report
 

Best of US Citizen's Sprint Triathlon

9/16/06

Swim 1/2 Mile, Bike 15 Miles, Run 3 Miles

Pre Race
The weather was an issue of concern. After I had been in Madison this previous weekend for the Ironman, I was really not in the mood for a windy, wet and cold triathlon. The forecast was not consistent but that scenario looked to be a real possibility. All was pretty normal in days leading up to the race, training was fine and I was feeling pretty good. I was both excited to race again and kind of dreading the cooler weather.

Race day
I awoke to a strong wind, clouds and a strong likelihood of rain. When I got to the race site, it was cool and raining a little. I tried to make the best of this situation, but I was really not in the mood. The race venue was great, but the swim was a little frightening as it was one direction going around a little peninsula.

Swim
The official water temperature was 70 degrees, but there was no way that water was 70 degrees. It was not super cold, but it was significantly cooler than 70, I was glad to be wearing the wetsuit. I had a little trouble getting my face down when I started my warm up but I got over it. I was glad to have spent some time in the water before starting the race because I think that it would be been a bit of a shock otherwise.

I was in the second wave and did not have to wait long as the first wave left three minutes before us. I started okay and felt pretty good swimming for the first part of the race. The course went straight out into the lake past two buoys. At the second one we turned to the right to head around the peninsula. It was here that the swim became a far different experience than I was expecting. The wind was still blowing quite hard and the lake was really choppy. I was not expecting it to be pristine but this was downright scary. The waves were not real high but the swells were at least 18 inches high. I had trouble getting used to the swells. At the same time I hit the swells, I developed an issue that is a frequent problem of mine. Often in races I develop a strong need to burp when swimming. This can be hard to do when swimming, especially at a reasonable tempo. The sensation of having to burp but being unable is quite troubling for me and I had this going at the same time I started to fight the swells. It was hard and I honestly thought I might have to quit the race for a couple of minutes as I was having trouble breathing and getting into any sort of a rhythm. I managed to hold it together enough to keep moving, mostly by swimming the side stroke. The conditions were bad and I really felt sorry for those who were in their first race as I would have been really discouraged to encounter such conditions. After a slight turn towards shore, the swells were a bit better as they were on my side and I at least got swimming again.

T1
I was really glad that I didn't have a watch as I exited the swim. I had no idea how long the swim had taken, and that was probably a good thing because it was likely quite a long time. Transition went pretty quickly and I felt like I did a good job getting ready for the ride in a timely manner.

One interesting note on transition: I was right next to a real nice guy who I had chatted with before the start of the race. I had briefly noticed that I thought his helmet sticker was on the back and I wondered if he was going to wear his helmet backwards. Sure enough, I run into transition and there he is with his helmet jacked all the way over his forehead and on backwards. I decided that for the guy's safety, I had to tell him.

Bike (15 Miles)
The weather was still less than ideal and after the swim I was still pretty down on myself. The wind was really blowing and I was not handling the race situation that well. I kept trying to get myself psyched up, but the wind was really getting me down. The course was also rolling and I just could not get in a grove. I looked at my power meter a few times and I was disappointed with the amount of power I was putting out. I really couldn't get it up much either, or I was unwilling, I'm not really sure which. Anyway, I moved along okay and although I was slow by normal standards for me, I was passing people and not getting passed much, if at all. While I was not super thrilled with the whole bike experience, I did keep it going reasonably well. Things got better in the last few miles as we got a tail wind and I got the speed up a tad. As I neared transition, I was looking forward to the run, even though I was a little apprehensive of my run form.

T2
Nothing to report here, which is good. It was pretty decent time wise.

Run (3 Miles)
I started the run and felt pretty decent. I tried to keep my feet turning over and to enjoy the whole experience. While I hadn't felt that great or fast on the bike, like I often do, I felt pretty comfortable on the run. I was rolling along and I soon was passed by a guy wearing another coaching company's jersey. I quickly looked at his calf, older than me, and immediately determined that there was no way this guy was going to beat me. It is kind of juvenile looking back, but I find that creating rivalries on the fly can be quite motivating. As this guy got near, I eased my pace a bit. That way, he didn't have to go as fast to get around me, making it easier to stay with him and pass back quicker. My plan worked and he didn't really go that much faster than I was when he passed. From there I worked to stay close and waited for his pace to slow a little as I knew it would. I hung tough and close. Part of me likes to try and push people's buttons by staying really close behind them. And that was exactly what I did. I waited around for awhile behind the guy and then decided it was time to pass back. I went by and kept going, even accelerating a bit more as I went by. As I sped up, I realized that I really felt pretty good and was going pretty fast for me. I knew I could talk myself back to the slower pace or I could push on and see what I had left. I did a good job of pushing myself forward and I was pretty pleased with my position as I neared the run turn around. The second half of the run was much like the first. I was moving well and enjoying the speed. I had caught most of those that I could with the exception of one guy from my tri club who was a decent bit ahead of me at the turn. I thought I might have a chance to get him if I kept going. I worked hard and saw him in front of me with about half a mile to go. Just as I was going by him, someone passed the both of us. I marked this guy well and stayed on his shoulder. As we got close to the finish, I accelerated in an attempt to get clear of him. I did just that and I got a decent gap as we neared the finish line. I saw my finish time and the first thought was that it seemed pretty good.

Lesson's Learned
I knew my swim was not going to be stellar but I really did not handle the swells that well. I need to spend more time in the water, pool and open water. It was a tough swim for sure, but I could have done better and I need to have done better. I've got to figure out the pressure I get in my chest during swims. I think it may be tied to the Gatorade I often drink before races. I really thought I had it timed out okay but I've got to not have this whole have to burp situation occur again. I need to be able to swim with all I've got, I simply don't have the technique or speed to waste in the water.

My run was really encouraging. I looked at the pace later and I had run 6:30s, a good pace for me, even if it was only a 3 mile course. This is encouraging given my relative lack of run training.

Power Data
The power file, which can be downloaded at www.digititri.com/bikePower.shtml shows that I paced the effort well. If you look at the stats from the race, below this paragraph, you can see that I did not even produce threshold wattage during this race. I am not sure why this occurred, but at least I was consistent across the whole of the event. My average watts for the first half were the same for the second half. That means I was consistent, I would say that I was consistently a bit below where I should have been, but that sure did set up a better run than I expected. It is possible my threshold number if off, but I did intervals during the preceding week and held a wattage that suggested the threshold value was accurate. Maybe I just didn't have it on this day. No matter, the power meter shows clearly that I was not working that hard for the whole ride. I will remember that as I don't think I've run that well in a triathlon is quite a while, a point that really bears remembering as I prepare for my Ironman in 2007.

Statistics

Entire workout (253 watts):
Duration: 39:36
Work: 601 kJ
TSS: 63.6 (intensity factor 0.982)
Norm Power: 265
VI: 1.05
Distance: 14.448 mi
Min Max Avg
Power: 0 472 253 watts
Heart rate: 0 0 0 bpm
Cadence: 33 111 93 rpm
Speed: 0 33.9 21.9 mph

Until next time, see you out there! 

 

January 23

Upcoming Dig It Triathlon and Multisport lecture for the Lakes Area Multisport club on Racing Selection and Season Planning. if you're in Brainerd area on Thursday, January 26, make sure to come. Email Jason for full details.

January 16

The cyclocross racing spectacular contined with Coach Jason in Louisville, KY for the UCI Masters Cyclocross Championships.

It was a great weekend of racing, though some tough conditions and competition had Jason ready to go home and train even harder for next year. Check out the mud on the bike.

Jason post race with his finisher medal (muddy of course), and a lot of the course still on his bike.

January 9

Coach Jason's been doing some cyclocross this fall and "winter." He was in Madison, WI this past weekend for the USA Cycling National Cyclocross Championships. It was a fun and hard weekend, just like cross is suppose to be.

Above is the Dig It kit with pinned number. Always exciting to be putting on a National Championships number.

Above an upward look at one of the uphills on the course, in much better shape than when Jason got to experience it.

Here is the bike on the verge of taking the start. Not the dirt and grime and that's after being pressure washed a few times.

January 1

Dig It Triathlon and Multisport wishes you a Happy New Year. If this the year for athletic improvement, we're here to help.

December 15

Dig It Triathlon and Multisport's Threshold Thursdays (TT) has begun. It's a free, Facebook based workout group dedicated to training bike threshold. Coach Jason analyzes his first TT session in the article below..

Latest NewsRead Article

December 12

The 2012 racing season is beckoning. Dig It Triathlon and Multisport and the Buffalo Triathlon are teaming up for a 5 week Introduction to Triathlon Course. Details on the race site at www.tribuff.com/active_training.htm

Coach Jason in action at the Badger Cross in Madison, WI yesterday. With only 4 weeks until cyclocross nationals, it was great chance to check out the course on a day with crazy nice weather (for Wisconsin in mid December).

December 8

The Dig It Triathlon Facebook page is now live at www.facebook/DigItTri

We have a new training group, Threshold Thursdays, starting up. A free workout is presented each week for all who join.

November 21

At Ironman Arizona, Andy has a great race, knocking over 40 minutes from his PR and getting oh so close to a Kona slot in the toughest of AGs.

Coach Jason has a great time at the MN State Cyclocross as well.

November 8

Dig It's Jill rocks the NYC Marathon. Wow, what a month for Jill as she climbed Mt. Kilimanjaro and then came home and ran a great marathon. Major props!

Coach Jason had some fun at the VeloCX in MN as well this past weekend.

October 31

Despite a lack of updates on our part, it's been a busy October for Dig It Triathlon and its athletes. Dan had a solid run at the Marine Corp Marathon with a PR, Kathy rocked the Toyota Cup Tri in Dallas, Coach Jason was in Colorado for a coaching conference. Last and certainly not least, Jill and Cliff put their endurance training to a real test and climbed Mt. Kilimanjaro in Africa. Now that's how you celebrate a special event!

To Learn more about Jason's confernece

Latest NewsRead Article

October 16

Coach Jason in action at the Cross at the Y in Hudson, Wisconsin today. A fun event. Here Jason gets ready for some cross fun.

October 2

It was great to hear that Dan broke through with his first multisport overall win today at the Half Full Tri in Maryland. Way to go Dan, can't help but love the podiums with Dig It on the top step!

Dig It family also in action at the Twin Cities Marathon, doing our annual 5K time clock volunteer duties.

September 25

The Dig It crew was in action at the Duathlon World Championships in Gijon, Spain today. Rob, Greg and Richard flew their national colors (USA, UK, and USA respectively) for strong races amidst serious competition. Nice work, gentlemen!

Above Rob rocks the run. Below Greg on the bike.

September 18

Coach Jason's cyclocross skills clinic was a big success as we got our CX groves going, and it even rained. Nothing says cross like cool temps and rain.

September 11

In Madison, Eric had a strong debut Ironman with a well balanced swim, bike and run. Way to go Eric!

September 10

As the multisport season wraps down, Rob and Tony showed great running fitness.

September 4

Tony rocked the St. Croix Sprint Tri today, putting a great and fast end on an IM focused year.

August 28

Today was an Ironman kind of day and Dig It's Lindsey was rockin' it in Canada while Keith kicked it hard for a great IM in Kentucky. Way to go crew.

August 28

Dig It's Eric showed his fitness is there for Ironman Wisconsin with a 2nd AG placing at the Lakes Country Triathlon in northern MN one day after racing the Tri 111 event. Wow is all we can say.

August 27

The inaugural Tri 111 in the United States was in Minnesota and Dig It was there with a strong showing. Andy went top 10 overall and Betsy and Eric were showing their fitness off as well. Nice job gang!

August 27

Coach Jason was in action at the Big Ring Flyers TT near Hudson, Wisconsin. It was a great day and Jason had fun while doing his best and getting soundly beaten. Nice way to end the TT season nonetheless.

August 22

It must be a USA Triathlon themed week as Coach Jason's article on bike training into goal races came out in the USA Triathlon Coaches Newsletter and Dig It's Kathy and Dan rocked USAT Age Group Nationals with outstanding performances. Dan earned a berth on the World's team, always a tough ticket and a particularly challenging one this year. Way to go Kathy and Dan.

August 9

Coach Jason taught a transitions skills clinic in Buffalo, MN tonight. It was a fun and useful evening.

August 8

Always fun to wrap up a weekend when athletes reach new highs of performance as Kathy scoring another strong race and an AG win in PA and Andy notched up another win in MN, toping his own course record along the way.

July 17

At the ever competitive Heart of the Lakes Triathlon in Minnesota, Cliff and Jill swelter to AG wins. Nice work!

July 9/10

Across the world, literally, and Dig It athletes are having fun and getting it done.

Above Greg wins his division at a local duathlon in the UK.

Kathy scores an AG podium at the Lifetime Minneapolis Triathlon.

Dan wins his AG with a 4th overall at the DITR in Maryland. In Colorado, Lindsey had fun racing the the Boulder Peak Triathlon even while living at sea level.

July 2

The month might be on its second day but Dig It athletes are already rockin' as Jill scores an AG win at the Minneman Triathlon.

June 27

Dig It's Betsy and Tony had great races at Ironman Couer 'd Alene. Dig It couldn't be prouder of these two as they braved a rough winter here in MN for some great training that carried over to successful races.

June 21

The Nature Valley Grand Prix was a great time with bike racing fun run amuck. Jason's got a report about it and a TT.

Latest NewsRead Article

Jason was in action too, as you can see at the Tuesday Night TT.

June 13

Ho hum, another summer weekend, another batch of strong performances from Dig It athletes. Eric, Josh and Tony show their fitness with great races at the Liberty Triathlon, Kathy earns another AG placing at Trinona with her 2nd in the 40-44 AG and Lindsey gets 2nd overall woman and 1st in her AG in Wisconsin. Well actually, weekends like this are never boring! Keep it up Dig It crew.

June 7

Tri season is here and Dig It clients came out swinging. Kathy had a great race in Minnesota at the Buffalo Triathlon, taking minutes off her PRs from last year and Jennifer had a great return to multisport racing in Utah with a strong performance.

June 6-8

Coach Jason in Colorado for coaching meetings with a bit of riding thrown in when possible.

Above Jason poses for a pic in Ward, Colorado a great ride up and out of Boulder. Note interesting decorations in Ward.

May 22

GearWest Duathlon a big success as we had some great performances.

May 21

Coach Jason's clinic at the Land Between the Lakes Triathlon was a success as Jason talked about race execution and various other topics in Albert Lea MN.

Also of note, Dig It clients Rob and Richard officially in for Duathlon Worlds in September. They'll be rocking the Team USA kit in Spain, awesome work dudes!

May 15

Duathlon season in full swin for Dig It crew and the great performances keep coming. In Minnesota, Cliff and Jill won their age groups with Jill 5th overall woman at the Lake Elmo Duathlon and Rob scored his first ever overall podium in Florida while winning his age group too. Nice job gang!

April 30/May 1

Wow, what a weekend! In one of the best weekends of action for the Dig It gang ever, and we're not ones for exaggeration, this weekend will go down as a great one.

Latest NewsRead Article

Dig It's Dan pictured below gets ready for his swim.

Coach Jason was in action to at the Tour of the Gila in New Mexico.

Coach Jason above in Dig It kit during day 3 of this stage race, his first. The article below covers the details.

Latest NewsRead Article

April 18

On a day for the ages in Boston, Dig It's Jill ran a great Boston Marathon today. Nice work Jill!

April 17

The first of Dig It's bike skills clinics was a big success. We fun and improved bike awareness and riding skills.

Above Jason and Eric pose with some of the orange cone course visible in the background.

April 2/3

Dig It's duathlon racing gang in full swing as Richard shows off the Dig It shorts in Florida and Greg kicks to a great race in the UK.

March 14

Let the racing begin! Dig It's Dan has a great debut duathlon with a 5th place overall and an AG win in Maryland and the MN crew threw down some good runs at the local 10 miler. All in the name of St. Patrick's day. Weekends like this make us proud!

February 4

One of the age old questions regards doing versus teaching. In triathlon, the particulars relate to coaches and their athletic accomplishments. Coach Jason writes about it in his article, "Athletic Success and Coaching, Is there a Connection?

Latest NewsRead Article

January 30

The great performances are starting already as Betsy and Richard rocked the Miami Half Marathon today. It was a great way to start the season and we're expecting great things from these and all the Dig It athletes.

November 29

Coach Jason had a roller coaster cyclocross season with some high highs, such as highest placing ever in a bike race and an category upgrade, and some low lights. A good way to think about it was these two images. As the cliche goes, it was the best of times, it was the worst of times...

November 22

Tony had an impressive race at Ironman Arizona after battling a nasty bug in the last 2 weeks into the race, Tony used his fitness to a PR time, nice work Tony!

October 15

Coach Jason’s thinking about 2011. It’s a time of the year when athletes look back on their racing and make plans for the following year. Jason’s got some thoughts on racing goals and the article, “Is Longer Better?” goes into more details.

Latest NewsRead Article

October 10

The multisport season is winding down and the Dig It crew is showing the world how to end a season. After raising her game all fall, Kathy goes to the US Open Championships in Dallas and scores an impressive 2nd place in her AG and top 25 among all the women and she’s only been doing this a year. Watch out 2011!

In Florida, Rob culminated his strong fall run of duathlon performances with his best race yet. Another race, another age group win and top 10 overall but this time he took down “the guy,” you know, the person you try to beat all year. Well, last race of the year and he went down.

October 3

On a glorious fall day, Jill rocked the Twin Cities Marathon and Cliff did the same to the 10 miler. Another fall weekend, another great batch of Dig It performances. While it is routine, it never gets old!

September 12

Ironman Wisconsin this year was a great day for Dig It’s athletes with great weather and inspired performances from Andy, Betsy, Sean and Alex. With determination and joy they swam a long way, rode a long way and ran a long way. Great performances all around. Way to go guys, Coach Jason enjoyed being there and hanging with you as you rocked it!

September 3

The setting for this year’s Duathlon World Championships couldn’t have been better as the event was in Edinburgh, Scotland. Dig It’s Jill and Cliff made the trip and were in action. Jill had a great race and Clifford did his best as he caught a flu bug the day before but hung tough and finished. You don’t go all that way to DNS. Impressive display on both accounts

September 1

Apologies for the lack of updates, we're working on a few look Dig It site with expanded features and educational content.

A short recap of the summer's accomplishments among the Dig It gang includes more PRs than I can recall, numerous world championhip qualifications in duathlon, at the Olympic and half IM distance. Athletes got on the podium for the first time, won races, moved up to the elite field and no matter their place in the field just had a lot of fun using their fitness to the fullest.

The fall's racing looks great as well, watch out Duathlon World Championships, Ironman Wisconsin, and races throughout the country, the Dig It crew is coming and ready to rock and have fun along the way!

April 24

Duathlon Nationals weekend was a success for the Dig It gang.

April 17, 18 and 19

A great start to the racing season for Dig It athletes across the country. Tony gets it done in the Big Easy at the Ironman 70.3 New Orleans, Debi grabs 5th overall woman and first master at a sprint tri in Virginia, the Minnesota gang throws down some great runs at the Trail Mix and last and certainly not least, Jill sets a PR at the Boston Marathon. Wow, this weekend would make many coaches proud for a given year and it's 3 days in April, awesome!

Coach Jason also raced, in green Nature Valley team kit, at the Durand Road Race, photo courtesy of www.skinnyski.com

Latest News My report from the 2010 Durand Road Race.

April 13

Dig It now serves as an official coach/dealer for Quarq power meters. Contact Coach Jason for pricing details.

Here is the first order on Coach Jason's bike.

March 27

Dig It's Lindsey has a great day in Oceanside at the California 70.3 to grab her first ever world championshis slot. Way to go, Lindsey!

March 27

Coach Jason leads clinic for GearWest tri club on duathlon performance along with Kevin O'Connor.

March 13-14

Coach Jason was in Texas for a USA Cycling Coaching clinic on teaching bike riding skills. It was great, watch here for an upcoming clinic on bike handling.

Above Jason poses with camp participants outside in the sun, yeah Texas!

December 3, 2010

Coach Jason reflects on training in the off season.

Latest News What You Should Versus What You Could Do.

November 22, 2009

Dig It's Dan made his Ironman debut in Tempe at Ironman Arizona. He might have been new at the Ironman distance but Dan was fast and had a great performance. Nice job Dan!

October 3 and 4

Minnesota cyclocross season is underway and rolling. Michael and Coach Jason got their seasons going with some fun and hard racing this weekend.

Michael in action at the Hudson CX. Photo courtesy of skinnyski.com.

Jason at the Planet Bike Orono CX race. Photo courtesy of Seth Iverson Photo.

Latest News Jason's Race Report

September 26, 2009

It was a wet and tough day for everyone at the ITU World Short Course Duathlon Championships. Dig It athletes were out to play and did what they could on a challenging course in the midst of a downpour.

Debi is among this group of fast ladies before the skys opened again.

Here Justin Hurd closes in on the transition after a speedy first run.

September 13

Wow, what a day for the Dig It gang. Debi was 12th overall, and 3rd woman, at a sprint tri in Virginia. Maria set a new half marathon PR in Chicago, and Forrest set a 5K PR by over a minute in Kentucky. Oh and then there was Ironman Wisconsin which was the scene of outstanding performances by Andrea, Lindsey and Henry. A successful debut and 2 PRs made it quite the day in Madison. Jason was there to cheer and take it all in.

Here Coach Jason hangs with Andrea after the race.

Latest News My reflections on the IM Wisconsin weekend, with a few photos.

May 31, 2009

Dig It's friend Justin Hurd captures the US National Long Course Duathlon Championship today in California at the World's Toughest. National Champ baby, that's a good thing to call one's self!

Photo courtesy of Auburn Events

October 11, 2008

Justin Hurd, who Coach Jason advises, shows shows his strength at IM Hawaii. On a challenging day, for the big island no less, Justin did great in his first attempt at the World Championships as a pro.

September 28, 2008

Jason in racing mode at the ITU World Duathlon Championships in Italy. It was a fun day of action.

Here the bike awaiting its trusted rider.

Latest News More Information

September 27, 2008

Jason serves as Assistant Coach with the elite athletes of Team USA at the ITU World Duathlon Championships in Rimini, Italy. It was a fun day filled with great competition for Team USA.

Here is the women's team poses for photos immediately after their finish.

Latest News More Information

October 6

Coach Jason wins the inaugural Kickin' Leaves Duathlon in Grand Rapids, Minnesota. The new race had a small field but a great course. Hope everyone can make it there next year.

Jason poses with bike and trophy at home after the race.

Latest News More Information

 
  Triathlon Coaching
  imageOur triathlete coaching services are all individually tailored to help athletes of all levels reach their goals and have fun along the way. Your goal can come true with the help of Dig It Triathlon coaching.
Triathlon Coaching More Information
  Duathlon Coaching
  image Our duathlon coaching is based on the needs of individuals and gets them fast while they have fun running and riding. We know duathlon and can get your fitness where you want it to be.
Cycle Coaching More Information
  Cycle Coaching
  image Our cycling coaching is for riders of all levels who want to train smart while doing what they love on the bike. Applying the latest tools with old school experience, our coaching gets it done.
Duathlon Coaching More Information
  Run Coaching
  image We offer two distinct services for runners: individually designed coaching packages and marathon training plans. Both are aimed at runners of all levels and will make training fun and effective.
Run Coaching More Information
   
 
HOME | ABOUT US | COACHING | WRITINGS | POWER CENTRAL | CONSULTING | CONTACT US
Dig It Triathlon and Multisport, LLC       |      digittri.com All rights reserved.