Survival of the Shawangunks S.O.S. Triathlon - Triathlon

water was much colder than I expected and the constriction of the LAVA pants and the intensity of the runs/bike caused lots of cramps, I slowed each segment to get the pants on, but I would have had trouble swimming without them; just amazing to see real swimmers stroke/kick right past me

learn to swim better

I did well and pushed hard to keep up with two other guys in my AG at the front of the bike field, then a third guy came with us and we were sort of together but after 20 miles 2 of them drifted off in front and I never saw them again (they finished #6 and 11 OA) and the third guy stayed with me until the transition area where he jogged up the hill and out of my sight forever (he finished 16 OA)

I might have pushed too hard early on-I did the first 24 miles in about 1:08, about 22 mph and it took a bite out of me, although Strava says my av power was ~206W and my planned goal was 205W, so I was pretty happy with that and the fact I went as fast as I did; good solid effort; Garmin gave the effort a '5', first time I remember having that-ever, for a 'training effect'.
My estimated CP is ~235, so a goal of 87% seemed reasonable for me as this is only 30 miles and that distance is in between Oly and 1/2IM, so 85-90% FTP/CP seemed right.

Run1-Awosting Lot -4.5Miles--started to feel twinges in my legs from the bike and the hills, but felt good, slowed a little to control my HR and my breathing; walked Cardiac Hill and my HR stayed at race pace-ha!
Run 2-Castle Rock -5.0Miles(shorted 0.4 due to trail washout)--lots of up and legs wickedly cramped after the Awosting swim, couldn't get them moving at all for about 10 minutes, then it improved-amazing views up over the Lakes seeing the cliffs-I stopped once and actually took it all in, simply breath taking
Run 3-Trapp's Bridge -8Miles-the longest run started out OK, all on nice paths but the cumulative effort was taxing me-hooked up with a 35yo named Jeff and we pulled each other all the way to the finish (even though he swam by me, I did catch him at the end)
Run 4-Sky Top Climb-0.7 miles UP-walked/ran this to the top with my breathing rate in the 40's for the most part (yes, I counted)

not a thing

totally spent; a little light headed, muscles were screaming from the knots/cramps; ate a little, drank a little and talked incessantly about the race to my poor wife-who was EXTREMELY supportive-love that gal!
Amazing support with a 2:1 volunteer to racer breakdown. Well marked and more than a few people out cheering.


overwhelming fatigue and cramps
I think that was about as good as I had


https://connect.garmin.com/modern/activity/898683964/1

HIGHLY recommended to do once. Just indescribable and should be on every triathlete's bucket list. Unique challenges that you will not find anywhere else. Post race food was the best I've ever had.

Signup is at midnight on Halloween and sells out in about 15 minutes. This was the 30th year anniversary of the race.

Photos:1-Race Start (I'm not shy about lining up front now);2-during last Bike climb ~mile 25-26?; 3-Last swim exit-Lake Mohonk; 4-me on the last run to Sky Top the day before (still smiling); 5-My finish (minus 4 minutes for wave start)