Salem Spring Triathlon - TriathlonSprint

There were two factors that led to my sucky swim time.

First was my new wetsuit. It was the first time swimming in my new wetsuit. It was HORRIBLE! The suit was way to tight and constricted my breathing. When I tested it out in the pool, I didn't swim very hard, so never really tried the suit with labored breathing. As my heart rate increased and my breathing became more rapid, I was really struggling to get a full breath. At one point, I almost considered calling it quits and swimming to help. I flipped over on my back, and did an easy backstroke until my heart rate and breathing calmed down, I could then get a somewhat decent breath. The rest of the swim I took it VERY easy as to not get my breathing rate too fast again.

Secondly, I didn't train much in the swim. I'm not sure it would have helped much as I couldn't really swim hard anyway.

In 38th place in age group after coming in from the swim

I would used a bigger wetsuit and possibly trained more for the swim.

I thought this transition went well. There was a decenly long run/walk from the water to the bikes. I walked until I got the top half of my wetsuit off. After I recovered a little bit after my short breath laden swim, I jogged the rest of the way. The wetsuit came off pretty good thanks to the PAM on my legs. Put on my running shirt w/ my number already pinned to it. put on my helmet and off I went. I really liked not needing to put on biking shoes, as mine were already clipped to the bike.

In 30th place leaving T1

I wish I would have had my tri shirt on under my wetsuit, so I didn't need to take the time to put on a shirt. Would not have worried about eating the shot blocks in transition, but once I was out on the bike. Also, I was using a watch to keep track of total time, and for some reason I put it on over my wetsuit. I wish it was under because I had to take time to take it off before the wetsuit, then put it back on after the suit was off.

I thought my transition was pretty fast, but looking at my place (27th in age group) I need to figure out how to make it faster.

On first lap the steep uphill really winded me, as I stil had not cought my breath from the swim. After about 5 minutes into the ride, I started catching my breath and really got moving. I felt really strong, but didn't want to go too hard at the risk of cramping during the run. In a couple of gears, my deraileur couldn't decide what gear to be in, and kept jumping around. I passed a lot of people on the bike (only 6 in my age group though). Stayed in aero pretty much the whole ride, except for drinking and the one steep uphill.

As far as nutrition goes, I had one bottle w/ water, and one w/ elite electrolyte drops. I drank about 1/2 of both throught the ride. I also took a s!caps at about miles 5 and 10.

In 25th after finishing the bike

Get a bike tune up before the race. Maybe train more hills. The one steep hill winded be both laps (the first lap much more so than the second). I would have rode harder, as I had no cramping problems on the run.

This one was strange. I thought I had a pretty good T2, but I ended up w/ the 4th slowest T2 in my age group. I attribute some of it to not needing to put on socks at T1, but at T2 when most people put them on T1 and not T2.

Came in w/ only one foot out of the shoe, and almost fell over when dismounting. Ran bike to rack, and put on socks and shoes. Pulled on shorts (which had garmin and ipod in the pockets. Ate 3 shot blocks, took one last drink of electrolyte water, and shuffled off to the run. Put the watch and headphones on as I was running out of transition.

Definitely would have gotten my feet out of my bike shoes approaching T2 sooner. I would have nutritioned, and hydrated approaching T2 as well, and tno IN T2. I guess not putting on running shorts over my tri shorts. Although it seems the 2 seconds that took wouldn't matter too much. I wish I had running shoes that didn't need socks.

I really wish I would have videoed T2 to see why it was so slow. I understand it wasn't the fastest T2 ever, but hardly seemed 4th slowest either.

In 28th after leaving T2

Legs felt sluggish at the start, getting used to post-bike. The first mile I felt like I was running very slow, so I was surprised when The Garmin said I was running just over 9 minute miles. about 1.5 miles I started getting into the groove and my legs started waking up. I've had a history of cramps during the run segment, but wasn't feeling any signs of tightness, so I picked up the pace to about 8:30. Started feeling really good at about 2.5 miles so I picked the pace to sub 8. Finished strong w/ a sprint to pass someone in my age group at the finish line (good thing they write your age on the racer's calves).

my garmin showed about 8:20 pace which I was very pleased with. I was very surprised to find out that even w/ a good pace (for me) my run was 43rd in age group and I fell so far in the standings.

During training, I am going to go on short runs after most of my bikes, to get my legs used to that post-bike run feeling. I've heard it help tremendously, and I'll be able to get into full running speed sooner in the course.

I wish I would have run harder. When I finished, I felt like had a lot more in me. More brick workouts so I can judge my pace better I guess.

stretched, ate food, and went home


The wetsuit problem in the swim slowed me down a lot in the swim, and the beginning of the bike. Both transisions need to be faster, especially T2. My legs need more training immediacy following a hard bike ride. More training overall.


Had a great time for my first race of the season. I bike and run felt good, and I now know areas I need to improve.

Place in Age group after each interval
Swim - 38th
T1 - 30th
Bike - 24th
T1 - 28th
Run - 36th