Capital of Texas Triathlon - Olympic Course - Triathlon

Decided to start slow and keep it slow until I rounded first turn buoys about 400m out. Gradually sped up after that but kept it slow since my swim workout consistency had been bad - about 25% of workouts. Finished without issues.

Swim was good, only thing would have done differently is get in more of the swims. Wetsuit strippers were a big help.

Lengthened distance to mount line from racks this year. transition is always big. Knocked helmet off bike and scattered gear so had to pick up. Slowed me down some. Also wiped feet off on towel to get all dirt off, riding and running sockless so didn't want the grit and dirt irritating and making sores.

Keep from knocking off my helmet and gear.

Bike was strong with a hard comfortable effort - was a hard effort but not to the point of lactic acid buildup or burn. Pushed it a little too hard the first lap and got a little bit of a burn but backed off on subsequent laps and on the hills. Last, mile of bike split, I slowed down and increased cadence to flush legs.

bike more to increase run pace. Start first lap more slowly so I can prevent the first lap burn. Build into the ride instead of back off after the first lap.

Got off bike slowly and walked it in the first 50m to help back adjust to standing instead of riding. Slow run after that. Racked bike easily, none around me were back in yet! Helmet off once racked.

nothing. Know I need to get off slowly and stretch to protect my back.

Got hot on the run course. started at an ok pace and dropped to 10s in mile 5. Energy drained out. Spent last 2 miles pouring half the water on my head to stay cool. Pushed pace back up the last 1/2 to 3/4 mile so I could end better.

Pacing strategy was on. Came out about 15s/mile too fast and slowed it down right away. Strategy was to start about 8:45 and build to 8:25. Didn't happen.

2l of water and food! Walked around to try to warm down.


Work schedule prevented completion of all workouts in plan, especially the swims. Based on 2 PRs in the race though - according to chip time, I am not sure that is a bad thing and may have needed more recovery time than the plan provided.


Good race. Always enjoy CapTex and the course. It definitely isn't the easiest in Texas but there are tougher too. Post race activities seemed to be down from previous years but the race was sold to LifeTime this year so not sure if that was the reason or it had already been planned to be scaled back.