IronGear Sports Rio Salado Triathlon - Olympic Course - TriathlonOlympic

Started in the middle of the line, 2nd or 3rd row back. Went out hard the first 200-300m to try something new and get some space. More bumping than I expected for a smaller race, but it was fine. My sighting was bad this race. I have been swimming much straighter lately so I did not sight as much, and it cost me a bit as I was fading right constantly. Starting passing red caps (wave before us) and thought I was moving along very well. Worked my way around the buoys in tight fashion and tried to stay up against the buoy line to improve me line.

During the middle of the swim I think I slowed a bit for 50-100m, as it felt like I was not pushing, so I returned to my form recognition and cadence call (catch....pull/catch.....pull) and that seemed to do the trick.

Coming out of the water I really expected to see 28 minutes or so on my watch, but it was right at 30. Oh well, 30 was the generic target, so I was on-pace for my race time. ONE Multisport (my peeps!) acted as wetsuit peelers, and I was out of my wetsuit and running to transition immediately.

Sight better, and perhaps go back to starting on the left side of the line, 2 or 3 rows back.

ZOOM! This was my best overall T1 in a wetsuit legal race. I flew into transition, racked my wetsuit, threw on my shoes and socks (decided at the last minute socks were a go) and took off toward bike out. Skipped the sunscreen on purpose (figured it was a short enough race, how red could I get?) and was loose and moving well. My target T1 was 2:30, so I was now ahead of schedule!!!

Nothing. My rack was right by bike out, so no need to clip in my shoes - it is just as easy to run in them and mount with them on.

I was pushing hard early on (probably a big factor in my spiking HR), as I wanted to keep a 21-22mph avg for as long as I could. Took the turns well, and passed way more people than those that passed me. I felt strong until the second loop when I could feel some fatigue setting in (running the Eugene Marathon the previous week likely had a hand in this - more on that later).

I was in aero the majority of the time, and felt some of the wind gusts push me around some with my race wheels. Watching the clock and my speed I was happy with the results, as I targeted 1:12 as my goal, and I came in under that with some challenging conditions for me (fatigue, wind).

I was smart and took on nutrition half-way and kept hydrated every 15 minutes or so, which I think helped me push through.

Nothing probably.

ZOOM #2!!!! Again, fastest T2 I can recall, and everything went smoothly. Racked my bike quickly, got into my running shoes, then out of my helmet quickly, grabbed my visor and was off and running.

My toes and feet had been numb the last couple HIM races (Oceanside and Marquee), and I thought it was weather-related, but they were numb again this race in the warm climate so I am wondering if my shoes are not right for me, if I have the cleats in the wrong alignment, or if some other factor is in play here. It sucks to start the run with numbness in my toes - I do not go out as quickly as I could.

My goal T2 time was 1:30, so I beat this and was still ahead of my overall race expectation.

Nothing - this was an awesome T2 execution.

I am a better runner than this usually. At mile 2 (had been running at 7:30 avg) I could feel my quads tensing up from fatigue, which I am sure was a result of a) the heat, and b) the fact that 6 days prior I ran the Eugene Marathon. Running a marathon within a week of this race forced a bigger taper, and I know I was not fully rested and recovered. Oh well - I chose to do it, so no complaints.

Kept a good enough rhythm to be running at about 8min/mi avg for the first 4 miles or so. Then my pace started to slow (I could not attack the bridges and inclines like I try to do), and I carefully watched to make sure I was not going to miss a chance at a PR. Really worked on my form as much as anything, trying hard not to heel strike, keep my body leaning forward, and my arms moving level and not across my body. Came over the bridge on the 2nd loop and decided to turn on some speed for the finish. Was not sprinting, but did have a quicker pace going the last 100-200 yds.

My goal for the run was 48:40, so I was a couple minutes shy of this and this is where I fell back just behind my overall goal pace (but very close).

Besides not have a marathon within a week of the race? Nothing - I think that would solve quite a bit. Keep my HR down as well, as with a 160BPM I can hold 7-7:30 for 6 miles and really perform better.

PR by about 5 minutes (over last year's Rio - ironic)!!!

Had some water and Perform, and a bit of eggs from Cafe Boa, and hung out at the ONE tent, sharing race stories and congratulating my team. Gathered my gear and headed home for some rest.


I do not like to make excuses, as I cause my own limitations, but running a marathon less than a week before this race turned out to have its effects. I thought I felt ok later in the week, but I know better and my legs were not quite recovered fully. The heat on the 2nd run on the loop was going up, but I run in the heat often so I do not think this had any real serious effects for such a short period of time (15-20 minutes).


I love Red Rock events. No complaints here on the start delay - these things happen and typically Red Rock is right on schedule, so no harm done. I prefer a bike course with less turn-arounds, but everyone has to deal with them the same, so again, no complaints here.