Old Point Tidewater Triathlon - TriathlonOlympic

Swim went great, paced with my training partner Steve up to the first turn. There was a little bumping going into the first turn but smooth after that. After that turn, I got into a good rhythm and was using distance per stroke up to the second turn, returned to a normal stroke and was able to increase my stroke cadence. Kept a steady flutter kick the entire time.
NOTE: Pace time of 1:38 per 100 yards is right on the mark with my training targets.

Nothing I can think of other that work on being able to go faster.

T1 went great, shoes right on, ratchet down the top strap on the shoes after I had started the bike. That was a good change from my normal T1 strategy with the shoes (tightened everything before I left).

Nothing

The first leg out didn't really feel the head wind until the first U-turn. Then it held up until you go over the bridge and was heading back toward Transition and the second u-turn. I was able to keep make up some time on that road both ways even with the insane bumps and dodging holes. I also knew I could hammer out the some speed once I made the second left on Fort Monroe and just try to survive the head wind back until I go past the bridge and could crank hard again.

Nothing I could think of other than cut the tops off the Cliff bar mini, lost some speed trying to open them without wrecking!

Went great, dismount off the bike was good. No problems getting the shoes on as the week before (the tongue on both shoes rolled up on me). Waited to put on my race # until I was running out of T2

Run started off well, I felt strong, legs felt great, pace was probably a little to fast to start off. First mile lapped at 7:14.
At about the mile mark I hit a gel, and grabbed a water at the station right before the turn-around. Shortly after I started to cramp, by the time I got to the second turn-around, it was killing me. I folded my hands on top of my head and slowed my breathing down. Took a few tries at doing this to get the cramps to start to go away but my speed was dropping. Miles 2 - 4 were all positive splits but on the good side all splits were under 8 min/miles. that last 9/10ths of mile were a lot better and was my only negative split, even raced a guy to the finish line.
Not sure why people think I am going to let them pass me that close to the end, LOL!
Nutrition:One gel and hit the water station for water only twice.

figure out if it was the gel, water or even the cliff bar I took on the bike that cause the cramps. Also, probably should of slowed down the first 1 to 2 miles, than picked it up to the pace I was ran during mile 1. Will be working on tempo runs over longer distances to help build speed and endurance.

drank a lot of water and Gatorade, ate some fruit snacks. Ran a nice an easy 13 minute, 1.3 mile cool down with Steve. Tried to eat but my stomach had not fully recovered.


The cramp on the run and need to work on my speed over distance.


NOTE: Over all results includes Mens division only.

Based on the sprint I did the week prior I took many things away from that, all of those slight changes worked well. This was the fist tri I was able to race with my training partner Steve(we are in the same AG). I was ahead of him coming out of the water and off the bike but he is a phenomenal runner and it was only a matter of time until he caught me. The water was a bit of shock as Steve normally has my number in the pool during the longer distance swims, the bike we are a close match.
Once the cramp hit, I knew the podium was out of reach, now all that mattered was finishing as strong as I could.
I am proud I never stopped running and kept my average pace under 8 min/miles as well as getting 4th place in the AG. This was a good learning experience and something to build on.