Capitol View - TriathlonOlympic

Walked the first 100-150 yds to 1st sprint bouy because it was fairly shallow and I let my wave spread out a little. Turned the first bouy and then things got rough. The second lag was the longest and more head on into the wind and waves. The race is on the NE side of Lake Mendota and the wind was 15-20 mph out of the southwest = lots of waves 2-3 ft. high. I felt like of the crab boats crashing into the waves. I did what ever I had to to get thru this leg - a litte breast stroke for sighting, back stroke for a break, hearing djdavey in my head saying DTFU and get it done - Sighting was tough because of the swells and the I tended to drift right because of the wind and waves. Hit the last bouy and turned toward shore. This leg was great. I was swimming with the waves and could basically body surf the crest of the wave. Finally got a good rythm. Got 100-150 yds from shore where it was shallow and dolphin swam past people trying to actually swim the last part. Got out of the water and found out my swim time was little over 31 minutes which picked my spirits up (My goal was to be under 32)

Practice more OWS with longer swims.
Sighting.
Need to trust my swimming abilites and training.

Good transition. After last weeks dizziness after getting out of the water I took it a little slower just in case, but no problems.

Need to work on the same old stuff - shoes on bike, just moving a little faster, etc.

Past Joe Runner coming into transition from the bike as I was leaving. Hilly bike course (like ever other bike course around Madison) and add to that lots of wind today. The roads were fairly smooth but a couple stretches were rough pea gravel type. Tried to keep an even pace on the way out - push slightly up the hills and ride out the downslopes - wanted a faster back than out and also to leave legs for the run. Past a lot of people on the hills. I pushed the second half of the bike harder than the first. Attacked the hills which allowed for a nice transition to the downslopes. Tried to keep the cadence high. Used big chain ring for most of the ride back. Drank aerobottle of water and bottle of gatorade over the course of the ride. Took at gel at the 15 mile mark.

Push a little harder. With the wind condtions it would have been tough getting over 20 mph for me. Keep building bike volume and intervals in my training.

Once I dismounted the bike I started to realize how hot and humid it really was. There were very few people and transition. But one was Joe Runner directing me to my bike rack so I didn't have to worry about it. Got transitioned and gave Joe a kiss on the way out. (I got brownie points for that).

Put the quick laces on my shoes one of these days.

It was hot and humid and a very hilly run. Most of the trails were quite wet from all the rain recently. Started off at a good speed and cadence and kept the same for the entire run. Had no idea how fast I was running because I didn't wear a watch and because there were no, none, zero mile markers on the run - you gotta be kidding me. The people at the water stations had no idea and would guess. At one water station they said your 80% done almost there - the next one would say 2 1/2 miles left - WHAT? I had no idea when to pick it up. As it turns out, the heat and hills took my pick up so I just concentrated on keeping my same pace the entire run. Took one water to drink and another to pour over me at every water station. I think the distance was a little long also looking at the overall times. Found a running partner with two miles to go which helped keep my head in the game. Saw JR near the finish - stopped to give her a kiss (more brownie points) and had a good run to the finish.

Nothing. More training in the heat will help. (a little)

Grab two bottles of water and some shade. Damn it was hot out there. Cooled down for a while and then checked out the spread. The usual bagels, oranges, apples, bananas, along with some good chicken and egg rolls from an Asian restaurant, ice cream and Capital Brewere BEER!. That had to be one of the best beers I have had in a long time. I wanted to jumb in the big blow up trampoline they had for kids, but I din't have any legs left.


The three H's - Hills, heat and humidity - One or two by themselves is ok but all three make for a tough day. Overall, for my first OLY I was very happy with my time especially considering the tough course and condtions.


For a first year tirahlon, I though things were fairly well organized.
How they ever managed to find hills on all three legs of the race will never cease to amaze me.
The race was farily well run with lots of volunteers. They do need to make some improvemnets for next year, however - like mile markers on the run, better signage at the transition area, etc. Would consider doing it again.