Greater Nashua Y Tri - TriathlonSprint

The swim is still my weakest leg, but it's getting better. The six months of swimming close to 40,000 yards over the winter are starting to pay off.

I'm pretty sure that I finished 3rd in my wave (#6), and I passed lots of people from waves in front of me.

I felt this was a pretty solid swim. More swimming, especially, more OWS will help me get better.

The transition time included about a 200 yard run from the swim course to the transition area. I was about 20 seconds slower than the fastest transition time, so not bad.

I haven't practiced transitions yet this year. Maybe I'll do a little of that with this coming week being a taper week for my HIM.

My first overall bike leg win! I was shooting for around 320 watts, but after the first lap I was hitting my goal speed on around 305 watts, so I held back a bit to get in a stronger run. I ended up averaging 302 watts.

Most of the course was either a slight uphill or a slight downhill. On the flat sections I was around 26-27 mph and on some of the uphills I was in the 18 mph range. Overall, I'm quite pleased with the bike split.

Elevation gain of 564 feet over the two laps.

I know I held back a bit in terms of watts, but I didn't want to impact my run. More time on the bike is what is needed, as always.

Not the best transition. As I jumped off my bike my left shoe popped off the pedal, so I had to stop and grab that. Then, when I racked my bike the saddle slipped off the bar, and I had to re-rack the bike. Maybe 5-10 seconds lost there.

Not make stupid mistakes!

My goal was to average a 6:00 pace, around a 18:40 for a 5K. I pretty much nailed that pace for the last two miles, but the first mile was 6:14.

paces of: 6:14, 6:01, 6:03, 5:45 (.25)

My HR is consistently lower on the run leg of a tri than on a stand-alone run. Running this pace without a strong bike before, my HR would be around 175. Not quite sure what that means, but if I had tried for a HR around 175 I think I would have blown up.

Overall, quite pleased with my run. Having run focused training for my fall marathon is helping out. I'm up to around 50 mpw right now for running.

Hung out with all of my teammates and grabbed some food while I walked around.


I still haven't had one of those races where I feel absolutely dead at the end and felt like I left everything out on the course. However, I wasn't shooting for that with a HIM next weekend.


A great day for Northeast Multisport, with somewhere around 25-30 racers in the field, and close to half of us ended up with hardware of some sort.

This was a fun race to do, and I'm looking to carry my momentum into next weekend's HIM where I'm also hoping to win my AG.