Twin Cities Triathlon - TriathlonSprint

For a first OWS, let alone 1st OWS race, I was reasonably pleased. Got my goggles knocked 1/2 way off in the 1st 100m, but once I realized I wasn't going to drown, I settled down and just swam easy. Sighting didn't go great, but I didn't get lost either. Never tried to swim hard so I went quite a bit slower than I think I could go, but my first objective was to finish

For a 1st OWS, not much. I think I played it smart.

Just a guess at the time. We didn't get T-splits in the timing and all I know is my total T1+T2 time. T1 went pretty uneventful. Didn't have any issues.

Not much. Learn to keep shoes on bike and get feet into them while riding.

Ride went well. Tried to keep speed >21.5. Kept cadence 95-100. Need to develop stronger legs and get cadence to 90-95. Seems to be quite a bit faster at 90, but legs get sore quicker. Need to learn to drink while in aerobars.

Not much. As it was only my 2nd tri, I'm still learning, and I think I did a good job of pushing the right amount without screwing up the run.

Again, a guess at the time. T2 also uneventful.

Put hat on while running.

While this was the 3rd fastest 5k time ever (road races, not triathlons!), I didn't push as hard as I could have. Partly because I didn't have my hrm on, I didn't know if I was redlining or not, so I didn't risk it. I need to work on using RPE better. Good news, only took a couple hundred yards out of T2 to loosen up and get to speed.

Push harder for entire race.

Hydrate, hang with friends


Lack of OWS training, lack of experience & ability to guage RPE in race conditions.


Very well organized, tons of volunteers and police at every road crossing. Great food. Only negative was the pack of 5-6 that drafted together for entire bike course.