Four States Triathlon - TriathlonSprint

Timing combined my swim split and T1, so I'm assuming a 9:45 swim time. Probably fairly accurate.

I lined up front and center. I never do this, but I wanted to really compete against the top guys today. Last year I lost entirely too much time on the swim, so I told myself I was going to keep the leaders at least visible this year.

I sprinted for the first 20 strokes or so, and this really helped. It wasn't chaotic at all, and with minimal chop I was able to breathe every 3 strokes. Swan side by side with another swimmer to the first buoy, but I wandered off course just a little. Made my way back, accidentally t-boning somebody. But after that I was able to sight every 9 strokes successfully, keeping mostly everybody in sight. Except for Townsend probably. He was flying.

Stayed in a second group of swimmers as I headed on in. This swim felt great, and it seemed to go by really quickly.

Not much. This was a great swim for me, as I didn't lose the 2-3 minutes I usually am giving up during the swim. Swimming in the mornings with Eric really payed off I believe.

This time assumes I swam a 9:45. Total swim + T1 was 11:22.

I started to run right by the wetsuit strippers. When I realized I passed them, I turned around and headed back. They got me out fairly quick, but I did lose a few seconds here. As I ran into transition, I saw Elliot hadn't got on the bike yet. That alone made me feel like I had a great swim!

Put on the shoes here since I am still wearing cycling shoes and not tri shoes. Can't get into the cycling shoes while on the bike quickly. Helmet on, and off I go!

Not much. Could've shaved a few seconds with my tri shoes.

This is where I have to make up time. I try not to be cocky, but the past coupld years now I do tell myself in my head as I start the bike split that I am the best cyclist at this race. Usually I'm not, but today I was.

This nearly started out disastrous. Some guy was trying to get into his shoes on the bike, and he was wobbling left. I screamed "On your left", but he just continued veering left. So I passed on the right, but he then veered to the right and almost hit me. So I went off-road. Rode in the grass for about 5 seconds to gain control before I made my way back to the road. I was pretty pissed, but I calmed down pretty quick once I started making a few passes.

Passed a guy early in a green javelin top. Didn't think much of it, until he passed me right back. I then saw he was 55. I knew it was Don Fletcher. He's not much of a runner, but that guy can POUND the pedals. Stayed a few bike lengths behind him as we passed riders. Legs felt cold. It was cold. Focused on keeping the HR around 170. I've done this before and I knew I could do it again. Didn't really feel decent until midway on the dam, where I passed Don back.

Saw Townsend at the turnaround. I had passed Elliot early on the dam, so I knew Townsend had an amazing swim. Turns out he was 4th out of the water, but left T1 as the leader. Some day he's going to have to teach me the art of fast transitions. Townsend was screaming at me, which really helped me pick it up a notch. He was in second, and I could see first place in the distance. I knew I had to catch Wilk.

Don Fletcher passed me back shortly before we got off the dam. By this point we were both right on Wilk's tail. I was sitting in third as we turned off on the short hilly side road. I was surprised as they were slow on the hills. My head said you're going to lead this race, at least for a few seconds. So I got out of the saddle and hammered the hill. Made the pass, and led the race at the turnaround.

Screamed down the hill, probably near 40. Felt a bit unstable, but I wanted to put some time on them in case they were scared to push the speed. Didn't make up much time. Rounded the corner and headed back into transition.

Not much. This ride didn't feel good honestly, and I felt cold most of the ride. But it's hard to argue when I had the best bike split and the ride put me in the lead.

Adam Wilk was in the rack beside me, so I peeked over as I was getting my shoes on. We were doing the exact same things at the exact same time. Don Fletcher got lost in the mix, even though all three of us literally entered transition at the same time. Left transition side by side.

Not much. I didn't flying dismount, like they both did. But I did dismount without shoes, which did help.

This was an incredible experience. I've always raced the clock. The run was never about any sort of tactics. Just about getting from point A to point B as fast as I could. But this was different. I knew Wilk would be a better runner than me, so I knew there was no way I was just going to be able to take off and leave him. So I told myself just settle in and stay with him, no matter how much it hurts.

So he dictated the pace, and it felt tolerable. Not comfortable, but tolerable. Looked back and Fletcher was gone. Came in at mile 1, and I'm just sitting a couple of seconds on Wilk's heels. Come up to the first turnaround about half way and I finally see 3rd place. Of course it's Elliot, with Townsend right behind him. They looked like they were moving pretty quick, but we were moving just fast enough for them to not gain significant ground.

Made the second turnaround at mile 2. Elliot and Townsend still were too far back, so I knew I has 2nd place secure. We hit a short downhill and I pulled up next to Wilk. As we turned onto the road where the finish is, he looked back and said "We're home free man". So we eased up a bit as we turned the last corner. Still side by side. As we come around and you can see the finish line, Wilk picks it up significantly. I try, and my legs just laugh at me. I don't even muster a sprint as I see him cross the finish line with his arms raised high. Truth is, just being near the finish with a triathlete of his caliber was more than I imagined I could accomplish!

Not much. I think I was screwed from the beginning. But this was the fastest I've ever run this distance.

With regards to training, I've seriously neglected run training to do some more road racing. I enjoy racing bikes more than triathlon, but I'm trying to do just enough running to stay competitive.

Shook Wilk's hand and congratulated him for the win. Elliot and Townsend came in shortly. So I hung out with them watching others finish. Was great to see Gina come in 3rd overall female. She was so nervous about this race, but Gina is such a hoss. Once she starts actually training, the local triathlete female scene is in trouble!

Wilk found me again later and congratulated me on the effort. He then said that some kids were surprised that the first 2 finishers just came in under 19 minutes. They didn't know he was the winner, so he responded: When you get off the bike that fast, you only have to run fast enough to hold off everybody else! I like that...


Not much. I was over 4 minutes faster than last year, almost all due to the swim and transitions. If you read the race report from last year, that's exactly where I said I needed to make up time. Pleased that I was able to recognize where I struggled, address the need, and then see positive results.


This was an absolute blast! When I started triathlon a few years back, I never imagined I would have an experience like this race. And Four States is such a cool, layed-back atmosphere. Great post-race. Just a good time in a beautiful place.