National Capital Triathlon - Sprint Triathlon - TriathlonSprint

I finally nailed a swim with confidence. I managed to do the majority of the swim without stopping. I stayed in the main group out to the first buoy and then managed to keep a draft for about half of the rest of the distance. The only time I stopped swimming was to navigate through the opening of the beach limit line. I was too far to the left and got pushed right into it along with the others around me.

T1 was included in the swim time. The run up to transition took about 2 minutes (I had timed it before the race), and I punched the lap button on my Garmin to start a timed transition as soon as I got to my bike. The transition time from my Garmin was 1:19 so with another 2 minutes or so in transition I figure I did the swim in just over 10 minutes ~ 10:52.

So much for the stay back and to the outside strategy. I think I am getting better at swimming in the washing machine with the pack, so next time I'll try to get a little closer to the centre. I ran into quite a few people and would rather not have to pass quite as many again, if I can seed myself better.

Unfortunately this race only times in and out on the bike, so transitions are included in your swim and run times. I had timed the run up from the beach at two minutes and set my Garmin on multisport mode so I could punch the lap button and get the rest of the transition timed. My watch showed 1:19 in transition so total time from water out to the bike of 3:19

Get some triathlon specific bike shoes. Mine have two velcro straps and a ratcheting buckle and I am scared to even try leaving the shoes on my bike with shoes like that. I also need to get better at getting the wetsuit off my ankles. In practice I am able to just step on the suit with one foot and pull the other out. In races I seem to be a) dizzy from the swim, and b) to rushed to do it properly. I almost think relaxing and slowing down a bit might help overall.

My computer read 21.5 km at 40 minutes for an average of 32.1 kph. Garmin said 20.75. Who knows who is right.

Overall, my bike segment was my only disappointment. I really thought I could go much faster (my goal was somewhere in the 32-34 kph range), although there was a good strong wind. The fastest time was in the 35 kph range, rather than the usual upper 30s, so I guess we were all having a time with the wind. Didn't seem that bad at the time though.

Go faster!!!

Garmin showed 2:12 - an improvement over last race. I added putting on socks this time so that's a good improvement.

Speed laces would help, and getting my feet back in shape to run sockless.

The run felt really good and I was strong coming off the bike. My first km was 4:55 and the second was 4:51. Then my Garmin died (completely: I still can't get it to work without being plugged into the power). I managed to keep up the same pace, and I think even up the hill.

When I subtracted the transition time from the run time I was ecstatic - 24:20 - a new personal best time for a 5 km run, and during a triathlon to boot. Love it.

I finished the run strong, sprinted in to the finish, and felt like I still had lots left in me (endurance wise - speed was as fast as I could without popping something.

Not much.

Had a bagel, two bananas, and two bottles of water and wandered around.


Just one good race can change everything. I had been feeling kind of burnt out with my training and was frustrated with my apparent lack of progress in the swimming and running departments. The race dispelled those thoughts. Now I can't wait to do another race. Unfortunately with Sherry expecting in a few weeks, this was the last race of the season for me. Oh well, what a great season ender, and I'll be on a positive note going into training for next year.