Cayuga Lake Triathlon - Intermediate Course - Triathlon

Watching the first wave of elites, I wondered why so many were apparently going way off course, veering very far to the left of the buoy line. Then I noticed that due to the moderately strong wind, the buoy line itself was hugely bowed to the right. I confirmed with the swim director that the line was anchored only at both ends. The swimmers who were farthest from it were actually making a bee line for the far buoy.
I contemplated my strategy: Start near the left of the pack, assume the wind would be pushing me towards the line; sight on a big boat near the turn-around buoy; breath to the right to avoid the considerable chop. The wind was coming at about 45°, from the front and also the left on the way out, the right on the way back. On the return, stay as close to the line as I could; enjoy the assistance of the waves and breathe mostly to the left.
It was pretty challenging to execute. Because of the height of the waves, I really couldn't see that big boat. I did keep a fair distance from the line, but it was hard to gauge exactly how far to be, and when and how much to angle in toward the turn. I don't think it was too bad, though, and I did land right at that big yellow buoy. My stroke was confident, I was not flustered, and I thought I was maintaining very consistent rhythm at a sustainable pace, although I knew it was slow due to the conditions. I was able to draft some during the first couple hundred yards; but this wave was women 35 and over and most were a lot faster than me.
I thought that the return would be easier, but it was actually quite tricky. I wanted to stay as close to the line as I could, but the waves were pushing me away from it. When I breathed to the right to keep sight of the line, I was breathing chop. I settled into my regular bilateral breathing pattern, but I did a lot more wandering from left to right than is efficient.
I knew my time would be slower than I had hoped and it was, by about 6 minutes. I think I had a good strong swim though, with a positive mental attitude; wasn't hurried or anxious, was tired but not overly tired when I exited the water. I wore my nausea bands but one fell off; no seasickness as I have sometimes had in choppy water.
Nutrition: caffeinated gel 30 minutes before start.


I suspected as I was swimming against the wind that the little glide that is part of my TI stroke might be working against me, but I didn't want to try to make changes in the midst of this swim. I'm sure Scott will help me with that.
I need to work on sighting technique.
What I'd do the same: always watch the earlier waves to see how conditions are effecting the swim.

I spent too much time fiddling with my Garmin while running to transition area. I had practiced over & over again getting it set up in advance for the run, but my button-pushing was fumbly. When I was taking off my wetsuit legs, I knocked my helmet & sunglasses off the handlebars. Not my best transition. I may have been more tired than I thought.
Nevertheless, my time was 13th among all women, 43rd among all finishers.
Ate 3 Clif Bloks in T area without missing a beat.

Wear the Garmin in the water, but just stop it; set up the run when starting the run.
Put on helmet & glasses before kicking the wetsuit off.

The mount was good and the first foot-in also, but I had trouble getting my second foot in the shoe, which slowed me down as I approached the first big hill.
I tried quite hard to keep power in the 75-83% range throughout, (110-121 watts) but at the top of that range. On the big hills I had no more easy gears & had to let the power rise, but not beyond ftp at least. On these hills I felt like I was just taking a Sunday cruise in the park compared to the effort I could see others making.
By the time I got to the Sprint turn-around point I thought, "This isn't too bad. I'm having so much fun I never want to do another Sprint." (I changed my tune when I got to mile 4 of the run!)
My average power was over the top of my target by only 3 watts, which was better than any other ride, but maybe not quite good enough.
My other goal was to keep cadence 90-95 as much as possible. I was very successful here, as my average of 90 for the whole ride included those slow uphills as well as the descents.
Nutrition: 6 Hammer Perpetuem solids, 1 every 15 minutes; 6 Endurolyte caps; full 40 oz of water.


I will continue to improve my cycling power, and my ability to regulate my wattage output during a ride.

It was a good, clean transition. Shoes on the right feet.
14th among all women, 39th among all 219 finishers.

I didn't feel too bad off the bike, except that one of the adductor muscles in my left upper leg hurt, and continued to hurt throughout the run (and hurts now). My Tempo Trainer, which I use to try to keep my run cadence at 176 bpm, in training & sometimes in races, fell off my hat; so I had to mentally concentrate on trying to keep my cadence up.
My HR stayed at 135-139 (85-87% of max) throughout and it felt ok, so I just left it there. At one point my left glute started to hurt, but I "breathed into it" and visualized the lactate flowing down my leg into the ground. Along with easing up on the gas just a little, it worked! I did walk up the 2 little hills on the 2nd time around because I didn't want HR to go higher. I had enough left to push harder the last 1/2 mile and especialy the last 100 yards.
Then I sort of collapsed from heat exhaustion.
Nutrition: Hammer Heed in the 12-oz water bottle. Caffeinated gel at 3 miles. At the water stops, poured it on my head & back. Drank a bit of water at 2 stops on the second loop.

Take a couple of Endurolyte caps on the run.
Think about actually drinking at the water stops, at this distance.
Drink more before the race?

I wanted to find my bag & get my recovery drink, or walk over to the lake and lie in it to cool down, or maybe just head over to the medical tent; but I didn't have the strength to do any of these, so I just lay on the ground until a volunteer asked if I needed help. She summoned the medical people. They helped me over to the medical tent, where they sat me in from of some fans with an ice blanket on my back, giving me Gatorade & fig bars. After awhile they pronounced me ok & sent me on my way. Gail helped me pack & load my stuff, & drove home, but not before I ate a a big cup of ice cream & got my award. I also ate my 1/2 recovery bar & drank my Recoverite and another 20 oz of water. At home I hydrated more, had some Fizz, rested and then rolled & stretched. Ate.


Based on my recent training, I had estimated my overall time to be between 3:18 and 3:33, so I was right there with 3:33:01. Considering the difficult swim conditions, I'm not at all unhappy with my time.
I certainly didn't leave anything in the bank.
I'll see if some changes to my swim stroke help my speed without sacrificing my hard-won relaxed feeling.



This has to be one of the most lovely triathlons anywhere, with the swim in scenic Cayuga Lake & the bike along its side, and the trail run by the creek up to glorious Taughannock Falls. It's also an unusual race in that, except for the timers, it is run entirely by local volunteers, a warm and spirited bunch over 200 strong. So many businesses & people from the community support the event in other ways, there is just a unique atmosphere here.