Murakami International Triathlon - Triathlon

I was in the 4th wave which was made up of men 50 and older and anyone doing the relay. I started at the very back and was the last one to start swimming. I started very relaxed and swam with my head up the whole course. I was able to almost completely avoid contact by staying slightly to the outside of the masses. All in all, this was my best swim by far. I felt relaxed and in control the whole distance. I usually walk in the last 15-20 meters of the swim because the water is shallow and it helps me regain my balance. On this course, the water was over my head just 2 meters from the shore so I had to swim all the way in. I was kind of wobbly and off balance for the first 10-20 meters after coming out of the water. The same thing happened in similar conditions a year ago.

Nothing given my current swim abilities. I could have cranked up the pace some for the second half, but I think it was better to take the relaxed approach to save my energy for the bike and run.

This was the first time I ever had problems getting my wet suit off. I was still a little wobbly by the time I got to my bike (a good 150-200 meters away from the swim exit, but closest to the bike start line). I somehow managed to get the ankle of the wetsuit doubled over and stuck on the timing chip band. I finally sat down and pulled it off. I did take some time to dry my feet, etc.

As always, I could have gone faster...maybe next year.

It is a pretty fast course, but the winds were constant, mostly cross winds coming in off the ocean and they were definitely stronger on the way back. I had a best case goal of holding 185-190 watts, but settled in at 170 because my heart rate was low zone 4 (threshold) and stayed there.

Should I have gone faster? I don't think so. If I had pushed harder, I think I would have paid for it on the run.

I put socks on and changed from a bike jersey (full zip and easy to get out of) to my favorite running shirt

yeah....go a little faster....stick with one top for the race duration.

Okay...by now it is pretty warm....like 85 and the reflected temps coming off the street are 90+. I took it a little easy for the first kilometer and tried to gauge how I was doing from a heart rate and body temperature perspective. I then cranked the pace up a notch and pretty much held on. At about the 6km mark I had to work harder to keep that pace and my heart rate climbed up to what I know from experience is the border for overheating. I did my best to relax and focus on pacing and it worked.

Nothing given my current run fitness level. If the course distance was really 10km (and I am a little suspicious), I broke my previous 10km PR by about 80 seconds and my previous best was run in 65 degrees.

I just walked a little to stretch my legs and then got into the food line to grab something to eat. I found a nice tree to sit under and enjoyed curry rice and a beer. I then picked up my post-race bag and grabbed a very quick shower (outdoor and very cold water) and got in line for the shuttle bus back to transition area.


Only my current fitness level and that is work in progress. This was my fastest ever Oly by 2-3 minutes. Of course, the mostly flat course was a big factor.



They did a great job with this race. There were lots of volunteers and lots of aid stations. The aid stations only offered water, but that was fine by me. For an Oly, I get my nutrition in on the bike (2 diluted gels and a bottle of diluted sports drink is enough to get me through every time). The finish area was set up really well and they did a great job with the food and beverages.

One other note: there were far more non-Japanese participants at this race than I have ever seen, i.e., 30-35 whereas I usually see 3-5. The competition level was also I think a notch higher.