Assateague Assault Triathlon - TriathlonSprint

I REALLY enjoyed this swim, although I spent much longer swimming than I actually needed to. I started on the outside, went wide around the bouy to avoid the crush and then ended up WAY to the outside (like almost beyond the line of lifeguards). I corrected that, and a massive wave picked up the whole group I was swimming with and pushed us all into the surf, so I had to swim back to the outside again - Aaaaand continue this for 800m. As inaccurate as the Garmin is for swimming, it says I swam almost 50% more than I needed to. I need some sighting lessons.

Swim in a straight line. Probably swim a little harder too. I could have gone faster.

Included the run from the top of the dunes to the TA. I had to put on a shirt (since I don't have a tri top) which takes a few seconds once my wetsuit is off. Pretty pleased with this though.

Put shoes on bike once I learn to mount properly.

Solid bike. I didn't expect this to be my strongest phase, but it was. I didn't get passed by anyone without Aerobars and I passed several people with them too. My pace was pretty steady and the last mile or so into the TA had a tailwind which was a great (and speedy) way to end. The two things that let me down were my position and my gearing. CX gearing is awesome for hilly courses where there's a wide range of speeds, but it's difficult to keep cadence steady when the only variation is 1-2 mph over the whole course. Not complaining though.

Add Aerobars, a closer cassette and spend more time training on flats.

I lost a freaking shoe just after the dismountline and had to get it. Fortunately, someone was nice enough to run it up to me so I didn't loose much time. Then people had racked their bikes in the wrong places and one was OVER my stuff, making it difficult to reach, and I had to lace my shoes. Considering all that crap, I'll take 1:27 as pretty good.

Not drop my shoe, have stretchy laces and not have someone put their junk down in my space.

This is where it all fell apart. I had a massive side stitch coming out of transition. I ran through it for the first mile at an 8:13 pace, but had to slow down to try and get it under control. It took me until the turnaround to feel good, but any time I pushed below a 9minute pace it would come back and I'd have to slow down again. Very frustrating and led to a disappointing run time. I was getting passed every few meters at the end of the run. I know I dropped from 7th in my AG to 11th because I saw four people pass on the run...

It annoys me because my 10k 5k split is about 24 minutes and my HR was in the mid-160s most of the time, while it should be in the mid-170s.

Be able to breathe for the first half of the run. Figure out why I ALWAYS get a side stitch going into the run portion.

Drank some water and walked my stuff back to our campsite.


Training, time in the sport and my irritating side stitch.


Good race and well supported. Only one aid station on the run (maybe add one in TA), but it's AWESOME to swim in the Atlantic and the bike and run are super flat and super fast.