Regina Beach Triathlon - Sprint Distance - TriathlonSprint

Swim was average. Probably should have pushed a little harder, was put off by the faulty goggles and the tight wetsuit...Overall good and comfortable swim. Some guy kept breast stroking right beside me and kicked my shins a few times..I had to sprint to get away from him. I went a little off course on swim back.

Spend more time adjusting my suit. Get a new pair of goggles. Try to sprint a little more on the swim back to shore. Do a little more drafting on the swim back (I didn't do much on way back) focus a little more on navigation.

This transition includes 700 metre uphill run from beach to bike transition. Suit comes off at beach transition, shoes on, run up to bike Really steep hill!, bike stuff on and go.
Ran with clif shot gel in my hand, didn't want to take the time to suck it back. Took a big gulp of water before I took off and held gel pack in mouth

Nothing other than try to run a little faster. Work more on my speed, socks took a little time, but less than I expected. I was meticulous about getting sand off. Very smooth transition. I'm guessing no more than 1.5 minutes in actual transition swim area then bike. The rest is running time up hill!

Broke the top 10! My goal for the bike ride was to be in the top ten...I did it!

Tried to settle, but had trouble. sucked back the gel I was clenching in my teeth and tucked wrapper in my tri top.
I was breathing very hard after the run up to transition. It took me about 3 k to get my wind back, but I didn't let up. I argued with myself about going for high cadence vs. big gears. Big gears won, for the most part and I think my running suffered a bit as a result, but I really wanted to go as fast as I could and with the wind, the lower gears just didn't give me enough speed.
Bike rode like a dream...a little bit of clicking, which I couldn't figure out. At one point I went over a "soft" spot and I thought I had flatted!

Aero cockpit is the most comfortable I've ever been in! Thanks Cervelo! Passed people as if they were standing still - I really resented being passed, because I knew I probably could have kept up!
Only two out of saddle sprints - one at the start and the other at the end of the one roller on way back.




Should have done more out of saddle sprints against the wind
Could have probably gone even faster if I focused.
Forgot to turn on my Garmin again! HRM wasn't working! Distracted, but then ignored it.
Hydration was not significant, but I didn't need it.
Overall really, really good ride.

Probably should have spun out a little more in last K, to get the legs ready, but I was trying to squeeze as much speed as I could. Dismount could have been more elegant!

My watch has my transition at 59 seconds...That sounds about right, I did this fast!
I almost fell off my bike coming in and trying to get unclipped. I was off balance because I came in so fast and my brain was already in transition. I yanked my foot right out of my shoe and then unclipped the other...not elegant, but it worked. Ended up running with one bare foot and one in a shoe...everyone thought it was deliberate.
Almost took my helmet off before I racked...lost a little concentration. I was moving fast. shoe! off, runners on, hat on asthma meds and Enervitine Cheer Pack (bloody rocket fuel!) in pocket. Gulp of Gu-based electrolyte drink (that I had in one bottle - the aero bottle was water) and took off.

Relax a little, but I did it fast! Trouble breathing...not asthma, just the big hill run to the transition and holding a gel in my teeth! Maybe should have put it in my tri top!
Maybe next time tri loosening both tri shoes and just taking my feet out and running bare foot?
Don't get confused about helmet again.
This was lightning fast!

Did what I told myself I would do. Did not finish last. Not disappointed one bit. Still ran a little slow, but I never stopped except at turnaround/water station. Hills were hard but I was deliberate. I could have pushed a little more, but I had very little left in the tank, so I think I pushed enough. The bike ride didn't leave me with much for the run...but that was the plan. I ran like a lunatic down the hill and towards and through the finish shoot ran so fast I almost went through the barrier! Stupid placement of a barrier!

Good run, all things considered. Had gatorade at water station, water poured on head. finished enervitine cheer pack...that is rocket fuel and I'm sure that helped me get through this as well as I did. Have to buy some more. Had some water poured on my back at the top of the hill before decent to finish...a little confusion there not much time lost, but some concentration and pace loss. Shoes and speed laces were great no top of foot pain this time. Single ply socks were great.

Train on more hills.
Push even more, I know I could have.

A number of people passed me and I let them. I should start pacing them, at least for a little while. I know I can do that, but I don't. I should.
Good run overall...Now I have to really work on my speed for next season!

Did some stretching (finally) but not a lot....Walked around a lot.
Protein bar. Drank the rest of my bike liquids - gu elocrolyte drink and gatorade that I had in the car. Put my stuff away (walked up and down hill) then relaxed with friends.
Had chips, banana, orange chicken wrap and fruit drink. Sat on hill, not good idea as blood pooled in feet, sat upside down head down hill to correct, but then blood pooled in brain.
John and G were waiting at finish...That's the best prize I could have.
Chris K and his Daughter took pictures and video, I can't wait to see them.


More hill preparation, speed work (run)
Work on swim technique. Suit was a little restrictive - first time. Goggles were a concern. Didn't relax as well as I did at pike lake.
More time in saddle will make bike time faster.


This was my best event ever. I think my smile was proof of this.
Good race, good friends, good organization. Great performance...what more could I ask for?