Cayuga Lake Triathlon - Sprint Course - Triathlon

The previous day I attended an open water swim clinic given by pro triathlete Doug McLean. I had a total paradigm shift. Previously, my strategy was to try to stay away from other swimmers and just swim my swim. What I learned was that the gain from drafting other swimmers is huge; getting kicked is just part of the race and kicking others is not rude; that I should look for their bubbles under water and try to stay in them; that following the bubbles makes sighting unnecessary.
So that is exactly what I did in the race, starting in the middle of the middle and swimming pretty hard to stay with other swimmers, focusing on staying in the bubbles. Fairly early on (100-200 yds?) I did start to tire, slowed a bit, but then looked around for someone else's bubbles to ride.
My time was a full minute less than what my pace during trainings and other races would predict, and 3:23 less than last year, same race. My improvement on the swim was probably what won me the AG; I bested the second place finisher by only 58 seconds overall!
Time was in 44th percentile among all women (!!) and 34th percentile among all competitors.

Keep improving swim fitness so that I can sustain that initial burst longer.

1 second faster than last year; #2 among all 152 women and #8 among all competitors. I do get that wetsuit off fast.

nothing.

Time was my best ever for this race, 3:44 faster than last year; 72nd percentile among all women and 52nd among all competitors !
Average cadence was 88; I'm very pleased with that.
Nutrition: 4 (or 5?) Perpetuem solids; 1 1/2 water bottles.

I need to redo my LT field test on the bike to get more accurate zone assessments. Also need to work on strength to go up hills faster. (Zsofia kept passing me on the uphills & I would pass her on the levels & downhills)

I had the hardest time getting one of my shoes on, even dropping it. This time was 23 seconds slower than last year.
58th percentile among all women and 55th among all competitors. I'm not happy with this one. Although it was better than more than half of all competitors, I can do better.

More baby powder!

This run was 1:34 SLOWER than last year, my only real disappointment. It didn't feel really slow or heavy, I felt good enough, tired but not overtired; at mile 3 where I like to pour it on a bit more, I didn't have it. Maybe I had expended more in the bike and swim.
36th percentile among all women and 28th among all competitors. I'm really not happy with this one.
Nutrition: 1 gel at about mile 1 half of small water bottle..

I'm happy I'll be doing the run focus training plan.

Drank Recoverite, ate 1/2 Recovery bar, had a couple of Endurolyte caps. Walked around a lot, stood in line for ice cream and then box lunch (Wegman's-best post-race lunches ever) Went for a brief swim to cool down & rinse off.
Did take the time to stretch before eating lunch & watching awards.


Just need more training, especially on the run.


I think it's time to do the Olympic distance next year. One of the reasons I do relatively well here is that the best competitors are doing the Olympic. I am confident enough to join them. (Although I won't be first in my AG anymore!)