Tag Archives: northwoods triathlon

Race Recap: 2017 Northwoods Triathlon

23 Aug

Back in January, I signed up for the Northwoods Triathlon in Nevis, MN, on August 12 this year. I had good intentions of following a training plan — I downloaded Hal Higdon’s, made some edits in an Excel spreadsheet, printed it out, and hung it up. But then life happened and I didn’t do a single workout from that plan.

Instead, I winged it. I swam, biked, and ran about once a week each, working up to peak distances of swimming 600 yards, biking 18 miles, and running 4.5 miles. I did a few brick workouts, where I’d run half a mile to a mile after biking, and one Saturday, I did a mini tri where I swam laps at the Y, biked half an hour on the stationary bike, and then ran 4.5 miles.

So even though I didn’t follow a training plan, and didn’t train a whole ton, by race day I felt like I had definitely trained enough to do the triathlon. Whether or not I would beat my 2015 time of 1:39:05 was another matter. (The differences between my times are in parentheses below with my 2017 times.)

PRE-RACE

Travis and I got up on race day around 6 AM to make it to the transition area by about 6:45. The race started at 8, and I still had to pick up my packet (but that’s the glorious thing about small races: packet pickup is a breeze!). I made a bagel with cream cheese and ate half (I ate the other half about 30 minutes before the race started), a cup of coffee (which I would later regret), and we headed out.

I easily found a spot near the Bike Out to rack my bike and set up my gear while Travis chatted with a friend from high school (Travis grew up in Nevis). After my stuff was all set up, I went to pick up my packet and get bodymarked. Once that was done, all I had left to do was use the bathroom and wait. Travis left around 7 to go pick up his parents and the girls. I used the portapotty twice and ran a few hundred feet in my flipflops for my warmup. My approach to this race was very laidback, can you tell?IMG_4989IMG_5007SWIM

I got in the water about 10 minutes before the race started. The air was about 60 degrees, and the water was about 73, so it felt pretty good! My wave was the 5th to go (pink caps). When we were on deck and waiting for the countdown, I put my face in the water and tried spitting in my goggles so that they wouldn’t fog up (which they do every single time I swim, but thankfully they didn’t this time!). Finally it was time to go!

I started out a little too fast with the people around me, so I had a hard time catching my breath for the first 150 meters or so (of 400). I was also trapped in a group of swimmers until about the first buoy, so it was hard to find my stride. And I was swimming on the inside lane (closest to the buoys) so both times around the buoys, I had to doggie paddle because all the swimmers who had been in the middle or outside took the corner sharp and cut me off. Needless to say, it wasn’t my best swim and I was relieved when it was over.

I stood up when the water was about thigh-deep and walked/jogged up the hill to the transition area.

OFFICIAL SWIM TIME: 12:05 (+1:12)

T1

Once I arrived at my stuff, I toweled off as best as I could, rinsed my feet off, and put on my socks, shoes, race belt, helmet and sunglasses.

I had set up my stuff on the wrong side of my bike so when I took my bike off the rack, I was on the right side of it, instead of the left side. So I had to get on the other side, and while doing so, it almost fell over. I was so flustered from that, that I almost mounted my bike right in the transition area instead of walking it to the Bike Out. Oy. You’d think I’d never done one of these things before.90C721D1-D8F1-4D3F-9475-0817C677AAADOFFICIAL T1 TIME: 3:15 (+0:32)

BIKE

The bike portion would’ve gone really well except that starting at Mile 5, I had to pee really bad. It was horribly uncomfortable. There were no portapotties out on the 14-mile course, so I could either hold it or hop off into the woods. I seriously contemplated going in the woods, and even now, I think that’s probably what I should’ve done, but I just feel weird about that. So in the end, I held it for the whole bike, which really slowed my speed down between miles 8 and 12. Ugh, it was brutal. I probably drank too much coffee too little time before the race. What is this, amateur hour?

Otherwise, I felt like I handled all the rolling hills decently well. My legs actually felt great (or maybe I just didn’t notice them being tired because of how bad I had to use the bathroom).

OFFICIAL BIKE TIME: 54:22 (15.7 mph) (+1:58)

T2

Immediately when I got into the transition area, I leaned my bike against the portapotties and used one. Better.

Then I racked my bike, took off my sunglasses and helmet, put on my hat, grabbed a Gu, and headed out on the run.

OFFICIAL T2 TIME: 2:24 (+1:16)

RUN

I used the same strategy during this run as I did in 2015–just settle into a comfortable pace and don’t worry about how fast or slow I’m running. So I did just that, though finding a “comfortable pace” was a little harder this time than last time. The run portion was when I could really tell that I hadn’t trained as much for this race as I have for other races.

I ate my Gu right before the water station near the turnaround, got cups of water both times through, and walked while I drank them. Otherwise, I ran the whole distance, albeit slowly. By Mile 2, my legs were really starting to feel tired, but I muscled through. Finally, the finish line was in sight! I gave high-fives to Emma and Annabelle, and crossed the finish line.

OFFICIAL RUN TIME: 35:54 (11:35/mile) (+3:56)

OFFICIAL RACE TIME: 1:47:57 (+8:52)IMG_5005So I didn’t even come close to my 2015 time, but all things considered, I think this race went as well as I could realistically expect. I knew going into it that I hadn’t trained as well as past races, so I just focused on enjoying myself and gaining the feeling of accomplishment that I had completed another sprint triathlon.

We hung around after the race for the kids’ races. Emma ran in the 3- and 4-year-old race. She got hung up behind a few kids that collided and fell over, so she didn’t win, but she had fun, which is all that matters!IMG_5006 She got a rainbow-colored ribbon for participating and a coupon for a freezee pop from the grocery store/cafe in town, but the line to redeem the coupon was super long, so we were going to buy Emma something else, but she had seen rainbow ice cream in the cafe where the line was, so we ended up leaving without anything, carrying Emma kicking and screaming. She fell asleep on the ride back to Travis’ parents’ house, so I think being tired had something to do with her meltdown.

And that’s that!

Northwoods Triathlon Training Plan

3 Jun

northwoods tri training plan

{click the image to enlarge}

We’re really doing it Harry!

Signing up for a sprint triathlon happening only 4 months after giving birth seemed a little ludicrous back in January but now that I’m 2 months postpartum and have several runs, bikes and swims each under my belt, I’m feeling more and more confident that I can do this. It may not be fast or pretty, but I can do this.

I haven’t done a triathlon since 2011. Until 4 weeks postpartum, I hadn’t run since November of last year. I hadn’t really even exercised much in the last 2-3 months of being pregnant. So I’m taking this very slowly. I’m also being realistic about how much time I can commit to training, and keeping my workouts to 4/week. Here’s my plan:

Swimming

When I donned my maternity suit and swam laps at the Y in February, that was the first time I had gone swimming since 2011. Surprisingly, it all came back to me pretty quickly. I did realize how out of swimming shape my arms were when doing the front crawl, and I’m definitely slower than I was back then, but by my third swim a few weeks ago, I could swim 400 yards without stopping (doing the breaststroke, which is what I plan on doing for the triathlon).

To train for the 400 meter swim, I plan to swim once a week at the Y. I will keep things pretty lowkey but do a mixture of long, slower swimming with some sprints for building speed. I’ll probably work up to swimming 800 yards without stopping, doing 1,000 – 1,500 yards total per workout.

Biking

Similar to swimming, I hadn’t biked since 2011 until a few weeks ago. (I got on the bike trainer a few times while pregnant but only last about 5 minutes each time.) I was worried that it would be horribly uncomfortable but it has actually been way more bearable than I thought it would be. My first ride wasn’t even 5 miles long but again, the idea is to take things slow and be realistic. I’ve gone on 4 bike rides so far and I’m up to 8 miles now.

The bike course in the triathlon is 14 miles long so I plan to build up to that and ride that distance a few times before race day. Every other week after my bike ride, I’m going to add a short run (.5 – 1 mile) for a brick workout. I’d go longer if it weren’t for the time commitment. I am still nursing after all!

Running 

My first run postpartum, I ran about 12:30 minute miles, walked a bunch and covered a little over a mile. Five weeks and about ten runs later, I’m up to 2.5 miles and 11 minute miles.

My training plan for the 5K run is to slowly increase mileage (by .5 mile about every other time or so), work up to 3.5 or 4 miles, and alternate weeks between focusing on speed and distance. If I start feeling good about running and have the time, I might increase the distance a little more so that I’d have the option of running a 10K this summer. But we’ll see.

Yoga / Weights

When I trained for the Hot Chocolate 15K last spring, I dealt with a lot of joint pain, which I attributed to losing muscle during pregnancy and never regaining it. So I want to be intentional this time around about doing some strength training, specifically in my legs. I think that swimming and biking will also help alleviate the joint pain from running, but I also enjoy yoga and weights. It’s a good way to mix things up — and it’s easy to do during nap time!

Timing

As you can see from my training plan above, I plan to do my most time-consuming workouts on the weekends when Travis can easily watch the girls. Though I am discovering quickly that my workouts often get bumped when we go out of town or do something else during nap time, like landscaping, so I might have to squeeze some of those in on weekday evenings. Emma goes to daycare on Tuesdays, so I plan to run those days (unless I run on the weekend with a friend). And the yoga or weights I can squeeze in during nap time on Thursdays. Mornings are normally my preferred time to work out, but with a newborn, that just isn’t happening. I can barely open my eyes most mornings, let alone work out!

………………..

I have absolutely LOVED working out again. It helps me feel like my old self, not only physically (I can fit in my pre-pregnancy clothes again!) but mentally (because it gives me a personal goal to work toward and doesn’t involve parenting). Plus, it’s just nice to get outside and have some “me” time where I can think and decompress. Perhaps my favorite thing though is just feeling active again. My workouts are only 30-45 minutes long, but the feeling of being active lasts all day.

IT’S GO TIME!