Keuka Lake Triathlon - TriathlonSprint

I usually stay to the outside of the wave on the start but this time I was waving to my girls and horsing around in the water a bit and before I knew it I was front and center of the pack. The count went off and there I was sprinting out with the wave getting kicked and swallowing water, which was quite tasty I might add. Needless to say. I was out of my rhythym and lost wind in a couple hundred yards. So I backed off, noved to an open spot, did the breast stroke for a few yards until I got the hyper-ventilation under conrol. Within a short time I found my crawl rhtyhym and went on to a nice comfortable swim. I felt good, the water was so clear and I don't mind the waves crashing on my head...it's better than feet. My pace and rhythym were good and even after the awful start I caught some people and even passed some woman in the wave in front of us. I felt real good coming out of the water and had a decent run up the stairs to transition.

Pay attention to where I am in the wave and get my own space at the start and go out at my own pace as I normally do. I normally go out nice and easy and pick up the pace as I get my rhytym and breathing going well.

Had a good transition but lost a little time because I was high fiveing my girls and talking to them a bit. It was worth it though, as this was the first time any of my family came to see me compete. It felt so good to see their faces and smiles, I could tell they were proud of me! I got dressed quickly slugged some gatorade and a Gu packet then took off on the bike ride.

Drink water instead of gatorade, It was so hot and I was burping that stuff for half the ride! Sorry Gatorade...

This is a very fair ride for all levels of competitors. It is fast, scenic and comfortable. Like I said before, just fix the highway road surface and this will be an excellent ride.

Carry two water bottles when the heat is that intense.

Had a good transition but again was high fiving my girls and slugging gatorade. Double YUK on a hot day...water only from now on during events, especially hot ones. That never happened to me before with the gatorade. I dressed quickly and stretched my glutes for a few seconds then headed out cheering myself on. The announcer even commented about me doing that and I thought it was cool to hear my name over the loud speaker. The wobbly legs were ready to run so off I went

Water, water, Water!!!!

Wow the heat was incredible as I started the run and my body took a long time to get accustomed to it. After the first mile, which I ran pretty slowly, probably high 8's or even low 9's I started to feel good and was able to get a pace going that I like to run at. My training runs average mid 7's so I knew I was struggling at first. I think mainly because of the heat but also, in retrospect, I didn't prepare properly for the heat. I needed to hydrate more with water and less with gatorade the day before. Anyway, the last two miles I felt good and actually the last mile I felt like I was running my usual 7 something pace. There was more shade on the way back and that helped. I was able to really kick the last 400 meters and sprint the finish, which felt good. I just wish I had more in that first mile because I think I could have finished first in my age group in the run instead of third. I enjoyed the run but more shade would be nice!

Hydrate better and possibly strech a bit more so I can go out more quickly in that first mile. It usually takes me at least a 1/4 mile to get my legs loose, whereas this time it took a mile.

Slow 1/4 mile jog around the campus roads in the shade. Went through my streching routine and drank water. Before and after stretching is the key for me feeling good after any event I do. Walked another 1/4 mile then took a short swim in the lake. Cool down went well, no aches no pains, just tired and exhilerated!


The heat and my being cautious about my calves cramping up. I didn't push as hard as I coould have on the bike due the cramping scare.


I really liked this tri. The people were great, the course is really pretty, the lake is absolutely beautiful to swim in becausse the water is so clear. I will definitely be doing this one again next year..God Willing I suppose. The competitiors were mostly friendly and having fun. I suspect I will see some at The Cayuga Lake Tri August 3rd.