Bintan Triathlon - Olympic Course - Triathlon

Once again I had a good swim here--higher place than my run for both overall and women (56/489 finishers, 5/69 women). The course is probably a bit long, and the offshore current seems to my advantage since I'm more of a distance specialist. Had a lousy start as somehow got a cramp running out to the water so ended up right in the middle of the washing machine. Swum over multiple times. whacked my way out and finally up with decent people to draft. Later lost them a few times owing to having to go around guys from the first wave (started 15 min before) and a bit of flailing around after getting stung twice in face by small jellyfish. Must have been baby jellies--quite painful at the time and some minor swelling afterwards but didn't actually hurt much past swim finish. Don't feel it affected my swim. I eventually caught the two women I was drafting again (we were kind of in a pack) and we pretty much finished together as no one really gained much on anyone else.

Better stretching before start, keep moving more or something. We were held there almost 15 minutes, so tightened up too much. Start faster--I always say that, but my "fast" is just not that fast! Better navigation coming in on last lap. The current was washing me away from the course rope and I had lost contact with my draft pack at the beginning, so I was kind of weaving about in a wide lane till I caught them again..

Split actually not that bad but would win no points for style. Vertigo/mental fog again--forgot to remove cap and goggles, grabbed at water cup but missed. Found bike in short order (good spot near bike exit on outside lane) but--seriously--my swim cap got stuck on my head. Pulled and pulled, had to stand there at bike. (Yes, goggles off at that point.) I finally got it off along with a big handful of hair. WTF?? Maybe my head swelled from the stings? Melted rubber? Ran bikey out, got on, then promptly weaved into a cone and almost hit a course official just past mount line. Med people asked if I was okay. Mumbled "vertigo" and went on my merry way.

Remember to get cap and goggles off as I run into transition. Though in this case that might not have happened anyway. Maybe put powder in the cap or something? In 7 years of competitive swimming and 4 years of tri, that has never happened with a swim cap!

On the plus side, I sped up my transition by not wearing gloves. My hands actually felt better without them. They tend to swell in the heat, and except for cold weather or HIM, I think I won't bother anymore. Just one more thing I could screw up in transition.

Very unhappy with my split. Only two minutes faster than 3 years ago when I barely trained for the bike. I was riding hard and passed a lot of guys (they started 15 minutes before) but just didn't make much headway. Could never get into a rhythm due to the hills and winds that shifted with each turn. Not sure I was using the best gearing up the hills. Tried to keep cadence high and effort constant but I don't think it was very good. At one point I somehow got turned around--thought the outgoing riders were incoming, and lots of fat women on MTB's were ahead of me. Then saw a km marker and realized I was heading back and they were still heading out. The course isn't a straightforward out and back so it was confusing.--thought maybe it was jellyfish toxin or dehydration addling my brain, but a few others made the same comment after the race!

Train on hills. I haven't.....at all. Our only hill is a bridge, and I haven't ridden it since a woman was violently attacked on it more than a year ago. Probably drink more. I wasn't that thirsty, for some reason, and we always seemed to be climbing or descending so there weren't many easy places to drink.. Only drank most of one 750 ml bottle and my aerobottle. For these conditions, maybe not quite enough.

For me, speedy. No undue incidents. My legs felt kind of wobbly, though.

Not sure. For me it was a good transition.

Again, not happy with my run. On the plus side, I didn't cramp and nothing hurt/felt tight; on the minus, I just didn't feel strong. Felt kind of weak and tired the whole time. Thought it might be dehydration so deliberately slowed to drink at the aid stations, put sponges down my bra to cool; just succeeded in getting soggy shoes that made me really feel I was plodding. Legs just felt dead.

Not sure. I was well-rested, tapered. Don't know whether to chalk it up to getting old, heat (really overheated by end; several runners collapsed), getting a bit dehydrated on the bike, or what. I cramped horribly three years ago (when it was hotter, though maybe not as humid) and still ran 2 minutes faster. Probably should have taken the gel near the beginning of the run, not at 5 km like I did--if it was a blood sugar or caffeine issue, 5 km was probably too late for anything to hit my system. I think if I did this race again, I'd carry my own hydration. Aid stations very crowded and lost time trying to get stuff; couldn't take gel when I wanted as I had no water.

Not much of one. Drank several cups of cold electrolyte drink. Walked over to the recovery station and lay down with a cold towel on me for awhile as felt a bit nauseous and dizzy. Felt better, went back to transition for goggles and went back to swim in ocean for about 15 minutes, keeping careful eye out for jellyfish!


?????????

Not sure.T I was healthy, well-rested, taper went well. Just felt weak and sluggish most of the way on bike and run. Only possibilities I can think of--

Poor sleep for several nights. It can be an issue for me during taper. Wed, PM I was a bit stressed as was unsure whether I'd be able to get to the airport due to local security situation. Hotel rooms Thursday and Friday night were very damp and AC too cold, even after I turned it off, kind of musty. Kept waking up cold and/or with blocked sinuses. Woke up every hour or two. Very annoying.

Nutrition- Felt "flat" before the race. Maybe I should have had some coffee, or different food? Couldn't find anywhere to get coffee for a reasonable price. Should have just made instant, cooled it off, and brought it in a spare water bottle. I always have my caffeine fix before AM workouts/races, sometimes but not always before PM ones, and maybe that matters??

Low iron? Just felt like I was on low power today, and have struggled with some workouts recently. . Guess that could be a sign but it hasn't been an issue for me for years and some workouts, esp. swim and indoor cycling, have gone well. Just very inconsistent. And finally--

Heat-related--I have struggled with a few continuous hard runs lately, including in my last race, but thought it was mostly due to heat. It's been unusually hot even by local standards, for a longer time than normal, and I feel like it's been wearing me down physically and mentally, and my physical tolerance for it has somehow diminished rather than increased in recent weeks. Not sure if it's possible to have chronic heat exhaustion but I think I'm getting close.

Wonder about PMS as quite nauseous in the morning after breakfast. (Pre-race nerves can do that but PMS takes it to a new level.) Pregnancy not possible LOL!

Really don't think it was the jellyfish--stings quite small and didn't bother me much more than the first 10 km on the bike--more itchy than painful.

Just don't get it--since my HIM almost two years ago, have seen very little correlation between training and performance, in any event,


Very well-organized; much easier logistics than last time I did it as I used a package through the event organizers. Lots of events for kids and families. Pricey, though. High entry fees and really only convenient to stay on the island. Plus a bit of nickel-and-diming. They make you pay 57 Sing. dollars extra for the award dinner, and then drinks (even water) are not included. It seemed a bit cheap given the cost of the event and the many families participating, At least they could include water/soft drinks, particularly considering what the athletes have just gone through. Post-race food also sad--a few overripe bananas and slices of dry cake. At any rate was too hot to eat at that point.

I wouldn't recommend the Oly for beginners as it's a brutal bike and run course, esp. as it starts in afternoon heat at 1:45/2 PM and features 2 laps of the infamous run course. But easily one of the most beautiful swims on the SEA scene. I'll even forgive the jellyfish.