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Washington Sprint Triathlon - TriathlonSprint

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Washington, North Carolina
United States
FS Series
Total Time = 1h 17m 29s
Overall Rank = 13/73
Age Group = 30 - 34
Age Group Rank = 2/7
Pre-race routine:

Woke up, had a bagel with almond butter and some Gatorade.
Event warmup:

Warmed up very little for the swim because the water was cold and I didn't bring a wetsuit.
  • 16m 3s
  • 750 meters
  • 02m 08s / 100 meters

The swim was very cold for me. It made it a bit hard to get in a groove. Not too bad though. I will repeat this next year without a wetsuit.
What would you do differently?:

I need to keep working the open water swims into my training. It's hard to do this early in the season without a wetsuit as the water is too cold for comfort.
Transition 1
  • 00m 32s

I had a pretty good T1 (I practice it at home often).
What would you do differently?:

  • 36m 30s
  • 13 miles
  • 21.31 mile/hr

The course is pretty flat so I hammered as hard as I could. No complaints. Gave it my best.
What would you do differently?:

Not much. I just have to keep increasing my FTP on the bike to see improvements here.
Transition 2
  • 00m 34s

Had a nice T2. Nothing special to report.
What would you do differently?:

  • 23m 48s
  • 3.1 miles
  • 07m 32s  min/mile

This is a pretty flat out and back course. I went as hard as I could.
What would you do differently?:

Nothing, just keep the training consistent.
Post race
Warm down:

Had a few beers. Nothing beers after a hard race on a Sunday morning.

What limited your ability to perform faster:

Not enough base training for the swim. Low FTP on the bike. Need more interval work on the run.

Event comments:

This is a great race. If you're skipping on the FS100 or the FS50 (which happen the same weekend) do this one!

Last updated: 2013-07-03 12:00 AM
00:16:03 | 750 meters | 02m 08s / 100meters
Age Group: 3/7
Overall: 25/73
Performance: Below average
Suit: No
Course: Clockwise triangular swim.
Start type: Wade Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 00:32
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:36:30 | 13 miles | 21.31 mile/hr
Age Group: 2/7
Overall: 12/73
Performance: Good
Wind: Little
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 00:34
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:23:48 | 03.1 miles | 07m 32s  min/mile
Age Group: 2/7
Overall: 13/73
Performance: Good
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2013-07-03 9:37 AM

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Subject: Washington Sprint Triathlon
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2008-07-03 7:26 AM cathrone
date : October 31, 2011
author : hoffsquared
comments : 1
Battling nervousness and limited training for a surprisingly good finish
date : November 9, 2009
author : TexasHeatRunner
comments : 5
At mile ten I heard a noise like I had gotten paper in my spokes or something. I looked but saw nothing but a few seconds later my rear tire blows out.
date : June 3, 2009
author : Amy Kuitse
comments : 0
Are these races too close together to give me any sort of recovery? Will I be spent and unhappy racing back to back weekends and then again two weeks after that?
date : September 8, 2008
author : pjwalzphd
comments : 2
When I told my husband that I planned to work toward completing a sprint triathlon, he smiled and was supportive, but a bit disbelieving.
date : April 1, 2008
author : trvw
comments : 0
The challenge? The accomplishment? I want to do this because it is an opportunity to live life. The event is an indoor sprint triathlon. I get to experience the challenge on a safer scale.
date : February 12, 2008
author : mikericci
comments : 0
This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.
date : September 3, 2006
author : acbadger
comments : 0
Since your “A” race is your marathon, which you stated in your question, this should be your main focus. I encourage you to taper a bit for the sprint distance triathlon.
date : August 30, 2004
author : Ron
comments : 0
Couch-to-sprint triathlon training programs to get you over the finish-line of your first triathlon.