Lake Norman YMCA - TriathlonSprint

I really didn't train that much this summer and knew this was going to be at the very least an overall slower race than last year. I'm traditionally a slow swimmer but amazingly had my best overall time. My arms were burning a bit more this time around but breathing was great. This was the first race I didn't have to stop and sight. Only went off course one time. Another first.

Longer swims. More (as in at least one) open water swim practice.

Okay, since I hadn't trained for this race, the triathlon gods decided to help me out even further by giving me the worst tansition placement possible. I was at the end of a 10-15 row of back to back bikes that was nowhere near wide enough to run beside your bike. In short it meant I had to lift my bike up just to assure I wasn't knocking over other folks' rides on the way out. On the way in I saw at least one bike did get knocked over in our skinny row.
Besides that there is no place where I can literally feel a lack of training than in my first transition. When in shape I can run up and slip in my bike shoes just by bending over. This time I plopped down on my butt spent from the run up from the lake. I had to do the same in T2. Both transitions were slower than what I liked.

Train more. Get new shoes, pedals.(see below)

Of the three disciplines, this is where I trianed the least. And paid for it. I think my time was about 4 minutes slower from last year. And it started right from the jump. Upon exiting transition my left hamstring locked and I had to hop off my bike and stretch it out. My legs were extremely tight for the first three miles. The result was me taking it easy the entire bike. I coasted on every downhill. I spent the whole race in two or so gears higher than where I was a year ago. The whole bike was a nightmare other than no technical problems.

Swim/bike brick training. Train more.

There was a ton of traffic stopping all at once and I almost crashed into the back of someone. If I wasn't out of my shoes I would of been sporting road rash. After entry into T2 the top of my legs around my hips were cramping bad. Just lack of bike training. I had to sit to get my running shoes on again. Add that to my sucky transition spot. Result was my slowest T2 at this race site.

With my legs feeling the way they were the entire bike and in transitions, I was really getting mentally prepared to walk a portion of this course. I didn't think my legs had any gas, much less enough to run a decent 5K. The result? Amazingly my best time. I think I took it so easy on the bike, I had more than usual left for the run. I usually have a problem with my hamstring giving out somewhere in mile 2 to the point I have to stop and stretch it out. Never happened.
Also this was the first time I found someone to pick out to try and beat who was just ahead of me at about the same pace. We spent the whole race jabbing back and forth at each other's position. It really was a mental boost that kept me pushing harder than normal. I picked him off in the last 50 yards. That was the most fun I've had thus far in this sport from a mental standpoint.

In addition to more general training, I need to do more speed work in the offseason. I just have slow leg turnover. Also since I had the most fresh running legs ever, practice a balance of how hard to push on the bike vs saving for the run. My times were worse this year, but it gave me something to think about.

I was spent, bad. Cramping everywhere. And had a horrible pain in the front of my shin that made me have to lie down. Of course, I had everything I possibly could have as far as drinks, towels, and support. I love you Steph.


Little bike training. Almost zero brick training.


This race is loaded/sold out with triathletes every year. It's time for them to split the novices to a day later like they do with Latta Plantaition in June. The transition area was just too cramped with people.