Triangle Triathlon - TriathlonSprint

320 of 357. The shoulder acted up on me a bit, but I swapped up my technique and used butterfly, breast stroke, and a combination of freestyle.

Continue to work my free style in the pool. I am sure that I will be able to lower my swim time from 2m45s down to at least 2m20s and my speed increase that I noticed over the past three swim sessions will eventually permit me to swim freestyle for longer periods without having to change technique. All in all, not bad for my first swimming event in nearly two years.

Ranked 5th in group and 310 of 357 males.

Alright... In a word... SUCKED! My time is a result of ensuring that I had dry feet. I ran from the swim exit to T1 and I was at the rear of the entire TA! I plopped down on my behind and took two water bottles to rinse the grass off of my feet, dried them off, and then put on my socks and shoes. I also hesitated about putting on my running number and decided against it. Trotted to the far end of the TA where the bike exit/entrance was located.

I need to practice my T1 activities IOT reduce my time and use my time more expeditiously. I also need to try putting my bike shoes onto the peddles and mounting that way, in an effort to shave seconds. Although I was not competing with anyone other than myself, I feel that I definitely could do better.

My goal is to get below 3m, then 2m.

231 of 357.

I flew through the field after mounting the bike. I easily passed 30 riders. The hills were not as daunting as Pinehurst and I stayed seated on every hill, but used my small chain ring and cassette gear. There were some fantastic opportunities to really crank it out and I reached a best speed of 46mph!! Overall, very good bike leg. I only drank my front Profile Design bottle on the course although I also had my NeverReach on the rear. Because it was a short course, I didn't have any food intake or jells.

I pushed hard on the hills and maintained a high cadence.

Work on standing hill attacks and work on a flying mount and dismount.

Ranked 298 of 357 . I feel like I did a pretty fair job running in from the bike exit into the TA. The ground was pretty soggy by the time I came in and I had to sidestep a few big mud spots.



Like T1, I need to practice my Transition drills, something I haven't done before. I would like to knock a minute off of my time, but my first goal will be to get below 2m.

336 of 357.

In a word, YUCK!! I really felt drained on the run and it was likely due to my burning up the bike course. I managed to keep moving but my speed was far below what it should have been at 10m46s per mi. Not pleased with that performance. I could have been faster but I decided to err on the side of smartness and I walked the water points.

I need to gauge my bike and do many more bike run bricks and I will begin incorporating those into my training plan starting next week.

Stretching, and ice in the hat! I laid out in the bed of the truck and drank some water which felt really nice!


Training intensity, or lack thereof, and my shoulder during the swim.


They ran out of water but there were plenty of sugar drinks like Coke, Sprite,etc.at the end of the race. Lots of snack foods pre and post. They called each individual's name and where they were from as they completed the run. I liked that! Large number of volunteers and police involvement. It was a very controlled and safe event. Looking forward to going back next year and setting a new PR.