Republic Tiger Tri - TriathlonSprint

We were responsible to seed ourselves for the swim based on our estimated 300 yd time. The RD designated areas for 4-5 min, 5-6 min, etc., and then we lined up in 5 second intervals from there. It actually worked very well. I seeded myself at about 6:15.

I was worried about my calfs cramping again so I tried to keep them warm and stretched them a little more. Finally it was my turn to start. I got my goggles on, crossed the timing mat and hoped in. I saw a lot of people jumping in as far as they could to start, but I chose to stay close to the wall and get a good push-off. Things went very well. I did have to pass about five people, but they were all very courteous and stopped to let me go by. I didn't do flip turns since my timing during training showed me that I swam just as fast grabbing the wall and turning around. Also, that split second gave me time to evaluate traffic for the next length.

To finish the swim we came down the last lane and turned into the zero-entry part of the pool. I swam until I felt my hand touch the bottom, then did two more strokes, got up and started running out of the water.

I have done two other pool swims. One with stairs at the exit and one with a ladder. I really liked this senario the best. If nothing else you didn't have to worry about waiting for the ladder or congestion at the stairs.

Practice racing the distance to get a more accurate swim time. Passing people is great for one's ego, but not so great for time, and it isn't very nice for the people getting passed.

Start my frickin' watch before jumping in the water. CRAP!

I ran from the pool to the TA and ran all the way through the TA. I wore my brand new Ozarks Multisport Club jersey in the swim, so I already had that on. I sat down on my bucket, threw on the helmet and sunglasses, got on my number belt, dried the feet, pulled on the socks, strapped on the bike shoes and I was off. Ran the entire 20 feet to the mount line and then...well...mounted. I had forgotten to reset my computer after warming up so the entire time I was in the line for the swim start my mantra was "don't forget to reset the bike computer". I reset it while running out of the TA. I just wish I would have remembered to start my watch at the beginning of the swim.

I don't think I could have improved T1 in any way other than running through the TA faster, and that would have only shaved off a second or two at the most. However, going sans socks would help.

I had a bit of a home field advantage on this one. The bike course, just like the rest of the race, is right by my house and I have ridden it many times. The second turn on the course is very tricky. It occurs halfway down a moderate hill, and then once you've made the turn the hill becomes much steeper. To complicate matters the pavement is not in very good shape at the turn. However, both the turns and the hazzards on the course were marked very, very well. During the pre-race meeting the RD warned everyone about that turn.

Prior to the second turn I had passed several people, but there was one guy that I couldn't pass without hammering. I didn't want to blow up, so I just stayed on his tail - legally, of course. When we got to the second turn he went wide and slowed way down, and since my preferred line was inside, I blew by him and never saw him again.

There is a big hill just after the second turn. I stood for the first and steepest half of it, and then sat down and got to work. I saw several people walking the hill, especially on my second lap. I gave them all some words of encouragement and pressed on.


The first lap went very well, but I must not have had enough to drink, and on the second lap my calfs started to feel a little crampy. I tried to drink more, but it was too little, too late. I also tried to stretch on the downhills, which cost me some time, but had to be done.

I loosened the velcro straps on my shoes with 1/3 mile to go, and then took my feet out with about 200 yds to go. I dismounted, running in my sock feet, while still going pretty fast. It was perfect! Now I just have to make a decision about getting smaller bike shoes so I can ride barefoot.

DRINK MORE, and PRACTICE DRINKING MORE DURING TRAINING ! ! !

T2 was good, except when I stood up to take off, my initial step was in the direction of the bike exit and I had to do a 180*. At 29 seconds, I had the fastest T2 in my AG. I think the next best time was 54 seconds.

Take that first step in the right direction.

When I started the run my calfs really wanted to cramp, so I stopped at a bench about 100 yds in and stretched for 30+ seconds. This helped a lot, but hurt my time.

My calfs still felt a little crampy till about the 1/2 mile mark, and I finally got my legs at about 3/4 mile. I tried to drink on the run, but I think next time a couple of walking steps to drink will be just as fast. I passed a few people on the run and kept my pace up well.

I picked up the pace with about 1/3 mile to go, and as I neared the finishing chute - yes, there was a real finishing chute with bleachers and everything, just like the big time - I could not have run faster. I crossed the finish line and was handed an iced towel. There was water and Coke products available at the finish, and they also had tons of bananas, oranges, and Dominoes pizza. Awesome!

I pushed pretty hard on the run, but as always I think I could have squeezed out a few seconds more. That being said, I am still happy with my effort.

Walk a couple of steps to take a drink at the aid stations. This will be a must on longer races. Also, it would improve the run if I would drink enough on the bike and leading up to the race.

Got a bottle of water, walked around, and waited for wife and friends to finish. I didn't stretch enough - probably never will.


Not enough fluids and decreased training the last couple of weeks.

More Bricks!


Absolutely Awesome!!

This was the 4th race I've participated in and I have watched a half/full distance race. Those races don't even come close to this one.

At the beginning of this report I said there were many reasons this race was great. Some of those reasons are the facility, host organization, announcer, music, host city, SWAG, volunteers, public saftey support, and the timing. I'm sure I'm forgetting something, but I bet you get the idea. There were bleachers at the finish, stuff to entertain the kids, and the Aquatic Center opened early for participantes and their familys with free admission.

The "zero-entry" swim exit was cool, the bike course was a little challenging, especially for a beginner w/o strong bike fitness, but it was great for most, and the run was perfect. I would recommend this race for anyone. Heck, if you live within 4 or 5 hours of SW Missouri and don't do this race, you're crazy!