Keuka Lake Triathlon - TriathlonOlympic

hard to put to words what I feel about the swim. happy with most of it..drafted well, sighted well, navigated well. just didn't put down the time I wanted to. Close, but not close enough. I will say that I told myself to go at 80% on the swim so I could hammer the bike and run. I probably hit that goal on the swim, very relaxed in the water and my h.r. wasn't racing. I think I should have increased the pace a bit though. Water felt colder than 63, and everyone I talked to agreed with that. Will keep working at it.

swim faster...and try to get into the wetsuit for an ows before the first race of the season

4/31 age 14/276 ovrall but a bit slower here than I've done in the past...did not really feel a since of urgency to get moving. lost some time here. did practice the mount and getting into the shoes and that went great.

pick it up

It was the best of times and the worst of times. I got on the bike and felt really good, probably because I took it easy on the swim. I got my legs under me in the first few miles, turned onto the newly paved 54 and started to move. I was passed a couple of times on the way to branchport, but mostly I was passing people, alot in fact that started in the wave before me. I felt really really good and I started to believe that this would be the bike performance I had been waiting for. Around 9/10 and nearing the top of pepper rd I felt the first twinge in my left lateral hammy. I knew I was done at that point. Fought cramps the rest of the way. Still had a faster bike this year than last but this is where I blew up.

More seat time on the tri bike. I've got to believe that this was my biggest mistake. Put time in on the road bike and the trainer at the gym but really no time on the tri bike. My body position is so different that those muscles weren't used to doing what I was asking them to do....my cardio was fine and my h.r. was well within normal. I'm going to make this the focal point of my three week build into my next race...lots of ass time on the tri bike and will do short bricks off it once or twice a week. Will tape two gels to my top tube as I lost two when I took my wetsuit off. Had only one gel and my infinit on the bike, which I know is not enough for me. Will experiment some more in my training rides but from past races and experience I know I'm one of these guys that needs beaucoup salt and cals on the bike...not alot of h20 but 350 cals/hr seems to work well for me.

not bad but a bit slow due to the cramping.

13/31...67/276

be able to sprint out a bit more...also I ran a few extra yards by running up my row instead of down. A little sloppy but of course at that point my day was done.

my hand was already laid out for me by the time I got to the run...did the best I could. Had to stop to deal with a completely balled up left hammy around mile one. That took a while, started the shuffle again after that. Loads of people giving me encouragement and a Rochester Firefighter gave me a couple of shotbloks. After losing my nutrition I was very appreciative of that nice gesture. I suppose what I take away from the run is the fact that I was able to get on top of the cramps, HTFU and actually put in a couple of 7 flat miles during the run. Ran for a bit with a gent named Mitch from Rochester area, good company for sure. Was happy to see the line and encouraged the crowd to cheer me home. Some one yelled for me to sprint to the line but of course they did not know what I had been going through. A sprint was out of the question, no doubt!

Not much really. Did what I could. I'll leave a gel in transition to grab if I have lost one so I have one for the run.

hugs and chatting with old and new friends.


lack of training...


started late but not the fault of score this...the cops were late showing up. could have used a few more people out there handing out water, at the busy stations where 5 and 10 k folks were together I could not get water. No water support on bike. (yeah I know it's only an olympic but it's a nice touch)