Salem Spring Triathlon - TriathlonSprint

Well, this was my fastest swim of the 4 sprints I've done, but I have to say I thought it was going to be the worst. I was sure I was way slower than the time I achieved. I got to the beach about 1 minute before the start, as I didn't hear the announcement for my wave and had been warming up a bit. I started back about two rows and didn't really get much time to acclimate myself to the water. The first 1/3 of the swim was really bad; I actually had to breast stroke for a while, trying to get my heart rate down. They started the race a bit late which compressed the waves, so there was considerable chop and a lot of flailing bodies about. I didn't think I started out too fast, but obviously I did, and never really felt like I got comfortable. At least the 2nd 1/2 was much better as I finally got into some sort of a groove and was able to make up some ground. On the bright side, my sighting was good. So, a LOT of room for improvement here, even though I set a pr. Coming out of the water I was shocked to see that I had a pr; I really thought I'd be way over 20 minutes.

Take more time to warm up. Not sure how I screwed that one up. Start more slowly and just focus on my performance, not on anyone else's. I think that's where I made a mental mistake, trying to compete against others instead of just listening to my breathing and swimming my race. Oh well.

Great T1. 114th overall. I took my top off coming out of the water, which was something I didn't do 3 weeks ago. I know that saved me some time. I Didn't wear socks, so just threw my shoes on and away I went.

Still need to improve getting my bibjohn off faster. It always gets stuck on my heels...

A very good ride for me. I was able to maintain a great pace on the flats, probably 22 to 25 mph, and hit 30mph down the "hills." It took a bit to get my heartrate under control after the swim, but I was able to pass a lot of guys up the main hill and then on the flats. I felt good and really hit the hammer at the end of lap 1. The only thing that sucked is that I got stuck behind a logjam in the "no pass zone" on lap 2, and I know that cost me a couple minutes. I was doing 11mph instead of 17-18 for about 3-4 minutes. Overall, this was my fastest ride of any of my 4 sprints.

Push harder? Not get stuck behind slow people.

276th overall T2. Couldn't find my rack for 20 seconds, which obviously cost me. Besides that, a good T2.

Note where I racked my bike! That mistake hurt me and likely cost me 1-2 places overall...

Overall my best run of the 4 sprints I've done, probably by 4 minutes. Started off pretty slowly, as the course had a gradual uphill during the first mile. I gradually got my breathing down and hit a good stride the second 1/2 of the race. I got passed quite a bit early on, but passed a lot of guys during miles 2 and 3. As a matter of fact, I think I only got passed at the tape by a guy about 6'6", so don't feel too bad. I heard him coming and sprinted, but my short legs didn't help me too much!

Overall, this was my best run out of any of my 4 Sprints I've done so far. I kept up a good tempo, concentrated on form and really made some good improvements. I was concerned about my calf, and it did tighten up about mile 2, but I pushed through it and it feels ok. Need to figure out what is goin on.

Push it more. It took me a while to shake the lead out after my ride. Just need to run more and lost another 10lbs and I'm sure I can break into the 7 minute miles. Did 8:03/mile, which was a record for me.

Swim: inability to control heart rate at beginning of race and settle into a groove. Mental mistakes more than anything. Bike: "No pass zone" knocked a couple minutes off my time, also general fitness. Run: General fitness level. Cadence needs to be faster.


Well, I knocked 11 minutes of my prior Sprint personal best time (from 3 weeks ago). Even though I feel like my swim stank, I set PRs in every segment. I still only finished MOP in my age group, but at nearly 40, I was competing against a lot of younger guys. Good learning experience; found out areas where I can improve, which is the main thing. Prior to this race, I had wanted to achieve 3 goals; Swim under 17 mins, bike under 40 and run under 25. I achieved all 3, so it's time to revise them again!