Keuka Lake Triathlon - TriathlonSprint

Felt really good on the swim. The water temperature didn't really even enter my mind. I was nervous about the first turn just because it was so close to the start. I kept my head up around the first bouy, made the turn, then relaxed into my rhythm. My goal during the swim was to stay relaxed and calm. I didn't want to worry about my speed, I knew I was going to not be first out of the water. About halfway through the swim I was feeling really good and started to push it a little bit more, but I realized that I wouldn't be able to keep that pace and I settled back down into my original rhythm. I had lost sight of the last bouy and when I came up to find it I ran right into it. I had a bit of a laugh then found my sight for shore and went on. I was next to a guy for the last 300 that I kept bumping into (sorry). I ended up getting out of the water before him. :). Got out of the water and checked my watch, I was very happy. It was my first race that I didn't have to float on my back and take a break!

I should have gotten behind the guy that I kept running in to. I could have saved some energy, although I am not sure if I could have kept myself behind him.

Transition was out of water, up stairs and across the street. We couldn't start the strip until we got up the stairs. Once up the stairs I started taking off my wetsuit. It took me a while to find the rip cord, but I had my suit around my waist before I got to my bike. I dropped my goggles and had to run back to get them. I tried to use my feet to take my suit off while putting my helmet on, but that didn't work. I focussed on getting the suit off then everything else on.

I didn't wear my HR strap or tri top in the water. I think that next time I will do that. I also have not tried the flying mount. I may take some time to work on that before the next race. My T1 was too slow, that's for sure.

I really, really wanted to average 20mph. I knew to do that I would have to come in under 40 minutes. I felt sluggish on the bike, it almost felt as if my brake was on the entire time. I passed a lot of people on the bike and was passed a few times by some TT bikes. I took 1 hammer gel on the bike and it made me feel like crap. My plan was to take 2 gels on the bike, I ended up not taking a second because the first made me feel so bad.

I should have pushed harder on the hill. I got to the top and thought "that's it?!?". I also need to figure out nutrition that works. I am going to try cliff shots and I have some gu chomps. Need to figure this out.

This could be faster. I really don't know why this took so long.

I don't do a rolling dismount. If I did that I could probably shave some time off. Also I took some fluids in transition. I should focus doing that on the end of the bike.

Pain. Coming out of transition I had calf cramps and was very short of breath. My HR wasn't spiking, I am not sure why it happened. The calf cramps were somewhat expected because I have experienced that in practice. The shortness of breath was alarming. About a quarter of a mile in I started burping and that helped me breathe. I am blaming the gel I took on the bike. I settled in to a pace (slow pace) and cranked though it. At the turn around I adjusted my sock because the asinine score this timing chip band was digging into my ankle. Second race with them and second time this has happened. Also had a hot spot on my foot, thinking I need new socks. Saw some friends on the way in, crossed the line and was happy to be done.

Get a neoprene ankle band for the timing chip. Not sure about the calf cramps or the breathing issue. This may be solved with a nutrition change.

Drank two bottles of water and cheered friends coming in.


Nutrition for sure. That gel on the bike just killed me. I also think that knowledge of the course limited my performance. If I had know that the hill wasn't that bad I would have pushed harder up it.


I PR'd this race. I was very happy to not have to rest on the swim or the run. This race is also a bit of a tease for me too. I beat my best time by over 20 minutes, but I feel like I could have done better. I think I have the potential to do really great at the end of this year and next year.