Tri-Miami Sprint Triathlon - TriathlonSprint

I felt pretty good at the beginning starting strong to avoid the crowd at the first bouy, but I paid the effort later.

I felt good during the first 100 yards, the second 100 yards I wanted to still go strong, but I had to relax my pace to not leave everything on the swim. Therefore, I adjusted and I swam at a comfortable pace the from yard 100 to yard 100 to finish strong.

At the end, I finished 10 out of 21 in my age group, which means I was able to meet my goal (very happy about it!!). In addition to it, I was only 22 seconds behind the 7 place in my age group, which gives me a lot of hope for future races and to keep improving this part of the race. I never finished that high in the swim.

I got annoyed at another swimmer, because every time I passed him I started to hit my feet, increased his speed, and swam towards me until he hit me (it happened 3 times). He really got in my head and I was pissed at him. I was a better swimmer than him, but I was on my comfortable pace all the time, while he was trying to catch me and sink me when I passed him. I should have sprinted for a few yards until I was out of his reach and then start swimming at a comfortable pace again.

Other than this minor issue, I was happy with my swim. I need to keep working on my speed and endurance. I am able to swim at 1:40-1:50 in the pool, I would like to translate those times to OWS for a given distance, especially .25 miles.

I am very happy with my T1 result. Swim out was very close to the transition area, therefore it was important to execute well, since there was not enough distance to outrun people.

I didn't wear a wetsuit, therefore I only had to put my helmet, gloves, and sunglasses. I did a fly mount to be able to run more easily through the transition area, since my bike was at the other end of the bike out/in.

My rank was:

- Age Group: 4/21
- Overall: 25/280

Even though I am very happy with my result, I would like to improve the following two points in future races:

1. Gloves: For some reason, in all races I have issues putting my gloves on. I am not sure if it is because my hands are wet coming out of the swim or because I am doing something wrong. But I am going to practice this as well as I will try to find a different way to put them on.

2. Set Up: Right not I leave my helmet on the ground with my gloves and sunglasses inside. I am going to try to do the same, but I will place the helmet on my aerobars, rather than in the ground. I won't have to bent down to grab things and I will have easier access to my equipment.

My goal was to finish FOP, since the bike leg is usually my strongest part of the race. I usually finish MOP, but I never felt like pushing hard enough due to being afraid of bonking on during the run. I have been training my run heavily this past month, so I was ready to push it harder for once and see how I feel.

I ended up not pushing as hard as I could, especially in the first lap when I was getting a feel of the course. I went a lot faster on the second lap (2 MPH) and I felt like I could have sustained the same effort for the two laps.

Also, although I did my turns pretty well (I passed people or I got closer to them during the turn), I was a little conservative when there was traffic.

Finally, my first quarter miles was slower than usual since I took advantage to hydrate myself and to take a gel. It was a good strategy, since I was able to sustain a high effort during the rest of the race.

Main goal was accomplished (FOP):
- Age Group: 6/21
- Overall: 53/280

I need to stop being afraid of the run and push harder on the bike. Eventually, I will bonk on the run during one of my races, but until I don't find this limit, I am always going to be racing with the break on.

I did a fly dismount to be able to run easier since my bike rack was far away from the bike in/out. It totally paid out as I advance a couple of guys that were running with their bike shoes on.

I didn't have many problems taking out my equipment nor putting my running shoes on (first time I used elastic laces, what an amazing product!!!). However, I was so thrilled about them that I forgot to grab my bib number... I had to run back for it, although it did not affect my T2 time since when they told me about it I was 30 yards out of the run out.

My ranking was:
- Age Group: 5/21
- Overall: 46/280

It will be awesome if I grab my bib number next time...

My main goal was to run 3.1 miles under 24 minutes (my PR in a 5k is 22:08, so I thought that running 3.1. miles under 24 minutes after swimming and biking will be challenging).

I did not only exceed my expectations, but I also felt pretty good during the entire run and I was able to finish strong (I sprinted the last 200 yards when I felt I had a guy behind me trying to pass me. He couldn't pass me, but he kept within 2 feet all the way until the finish line).

I started conservatively and I increased my pace as the run went by. It was a good strategy since I was able to build confidence during the run and I always was comfortable with my pace.

I didn't drink or eat anything during the run. It was a very short run, so I made sure I was well hydrated and energized to start my run as I was finishing my bike leg.

Although I am very happy with the result (goal accomplished), after analyzing the results, the run is clearly one area of improvement for me, especially in my Age Group. I would like to try the following for future races:

1. Pace and Effort: After not finishing very tired, I know I can increase my pace by at least 15 seconds per mile.

2. Cadence/Stride/Efficiency: I am putting a lot of time on improving my swim technique and I feel I should do the same with my running. I don't think my cadence is correct (slow) nor my landing (although it has improved a lot, I am not completely mid-foot landing yet) or stride (too long). I have to work on correct these points to improve my running form and efficiency. I may consider taking a few running classes.

3. Attention to detail: As I mentioned on the T2 section, I was told I forgot my bib number 30 yards into my run, so I had to go back and grab it. That made me lose precious time (I estimate around 30-40 seconds).

Nothing especial. Just eat (bagel, turkey, fruit, and a recovery muscle milk shake) and relax with my parents.


1. Swim: Endurance and sighting

2. Bike: Effort, I need to push harder from minute 1. I have the bike fitness to do it.

3. Run: Forgot my bib and had to go back to grab it. Also, poor running form and cadence.


Good race. Although I think I could have done a little bit better here and there, I accomplished all my goals and I got a better finish time than expected.