Started to tire around 600m, but I stayed smooth the whole time. Focused on lifting the elbows toward the end. Converting to yards, I'm actually 2 sec/100y faster than my last tri, which is encouraging.

Build endurance and anaerobic endurance.

Transition time was 3 mins for everyone. Plenty of time to throw on some biking shorts over top of tri suit and get downstairs to the fitness center. Stretched a little bit before climbing on bike.

Nothing. T1 time did not count toward overall performance in this type of tri.

The pace is actually a little skewed since I was on a stationary bike. It was a Lifefitness type stationary - they tend to measure pace a little quicker than the precor's that I'm used to. The higher the resistance, the faster you go. Started at 15 resistance and bounced around 14-16 the entire time. I had a good burn going. I had my seat adjusted better than the last tri so I felt very comfortable during the bike. I also lost a lot of fluid while biking - since its indoor, there was no wind to cool you off. I think I kept pace with hydration though. Nice sprint at high resistance and high cadence to finish the bike off

Continue to work on keeping cadence at higher resistances.

Again, this transition doesn't really count in the scoring, so the strategy is to get as long a rest period in that you can. In T2, I stripped off the bike shorts - back down to the trishorts. Did some stretching of calves and hammy's and tried to get my breath back.

I didn't do too well on the run. I started out at a comfortable pace for me 9.30min/mile. Very tight chest - hyperventilated feeling for the first couple of minutes. I got it under control in about 2 mins then started increaseing speed. I'm happy that I didn't really hit any walls during the run where I had to back down on the speed. But, maybe I didn't hit any walls because I wasn't running fast and hard enough. I think I had too much left in the tank at the end - With 90 sec to go, I ended up sprinting at 10mph. With one min to go I was at 10.5 - an all out dead sprint. If I paced myself better, I shouldn't have had that left at the end. The only thing that threw me was the 1% grade. My last tri was flat or 0% grade, so I assumed that this one would be the same. I didn't do any training at all with a 1% grade...It doesn't seem like much, but running 1% grade hard for 20 mins. I think it was a huge mental blow to me and I definietly felt it in the ankles. Happy that I didn't back down on any speeds, but maybe that's because I started out so slow to begin with.

Increase pace earlier - Its only 20 mins.
Train on treadmill with correct incline.

Walking and stretching. The hot shower afterwards felt sooooooooo good. Drank some endurox recovery drink


The run. Its my new challenge. I'm going to get better in the run if it kills me.


1st tri of 2005, 2nd overall!!!! Actually, 1st real tri isn't till March :)

I guess I expected to do better than my 1st race in all areas. Did better in the swim (if you convert the meters to yards), and did better on the bike. The run sucked ass though.

Its still a great experience to go through - it truly is a sprint though since the times are so short. I've been working on endurance for so long that I believe I need to rethink some of my training sessions to start building speed and power. I come out of each event thinking that I could go longer at about the same pace, but I'm having problems getting faster.

My wife also did this tri. I am soooo proud of her! She exceeded her swim expectation, did good on the bike, and struggled on the run. She admits she hates running.