Nanticoke Triathlon - TriathlonSprint

awesome swim!!! very happy with performance. started mid way back on right (next time, go to the front!). bobbed in the water, getting bare arms and face accustomed to water temp, bubble breathing to steady breath (excellent - very relaxed to start) swam slow and steady - bumping, climbing, jostling for first 200 yrds or more - telling myself "this is bothering them more than it bothers me :)". No issues at all with water temp or other bodies thrashing about. Sighting was excellent (so glad I learned it on Monday night!!!) as I approached the last buoy going out, several returning swimmers were directly in my path (strange feeling...), but I don't believe I was in their way - - -I'm fairly sure they had drifted into our path (since I was not alone). On return, drafted almost the entire way - tried to pass a couple times when swimmer slowed down, put swimmer would come back up in front - so I let her go and drafted her! - let her do all the work! swam as far onto the beach as I could (others started walking sooner, I prefer to swim and save the legs for the run up the beach and the bike), used my arms to propel myself forward and slowly jogged up beach and to transition area.

start at front of line.

dropped an earplug on red carpet jogging into transition, had difficulties getting wetsuit off of ankle with timing chip in the way, dropped my bike at the mounting line???? just let it go and it fell on its side (no clue what I was thinking or doing - - what the bike would stand by itself while I tried to get on it???) - no major deal, just picked it up and got on - smooth as molasses!

not take out ear plugs until at transition spot, practice taking off wetsuit with a timing chip on my ankle!

flat, windy course; frustrated as nearly 30 people passed me - why am I so slow? kept a steady pace - focused on staying at or near 15.2 mph (so I could meet my goal of 1 hour for bike segment) - when slight decline, used to my advantage and overtook several cyclists - max speed was 19.2; also gained time on corners (other women slow down at corners - I slipped past) sipped water and gatorade through out the ride - took a gel at 10 mile mark (good timing)

train for steady pace/cadence for 1 hour - in crosswinds (how to replicate on trainer?)

good strong approach to transition, quick stop and dismount, run to transition (good placement, close to bike in/out); ran to run exit

finish with feet on top of shoes - will practice for next race.

legs worked fine (no cramping - - glad I did those brick workouts!); just couldn't get a good breathe. Would walk 20 -50 feet, feel like I was good to go, run 100 yrds and have to stop again. Very very hot - - kept pouring water on my head and face. Boy Scouts threw water on chest and back (yeah!!!). Paced several folks walking, but disappointed I couldn't run more, especially since my legs were fine!!

I don't know - maybe walk longer to MAKE SURE my HR and breathing were where they needed to be to run better?

walk a little and sit down (wow! really felt like I had to sit!) not a strong finish, felt tired! could not eat or drink anything for 10-15 minutes at least, then got a coke and started to feel much better. Also waded in the VERY COLD water and rinsed off in the VERY COLD showers.


???? not sure??? maybe too much in bike (hamstrings and lower back a little sore, knee's a little sore - not bad, but maybe had an effect) - although once I was running, didn't notice back or leg issues at all - just a knot in the center of my chest. Deep breathes seemed to help, but not resolve the issue.


Great to return to a race and see if I've improved. and YES, I have!! by 18 minutes!!! woo hoo!!! excited to continue working on bike and get my running game on - - swimming was fun!!!