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iTRYathlon Sprint Triathlon - Triathlon

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Laguna Niguel, California
United States
Renegade Racing
Total Time = 50m 59s
Overall Rank = 1/268
Age Group = 45-49
Age Group Rank = 1/17
Pre-race routine:

Up at 4:45am, banana, 1/2 bagel w peanut butter, some water and OJ. Took another banana with me to eat 30 mins prior to race start. Arrived at race site by 5:40am, set up in transition, helping my wife (her very first tri!) and a few other 1st timers.
Event warmup:

perhaps a 1/2 mile run, mostly easy with a few short accelerations to 5k race pace. some high knees and butt kickers. Light stretch of legs and headed to starting chute!
  • 03m 13s
  • 175 yards
  • 01m 50s / 100 yards

Swim was last, as this is reverse Sprint. Pool felt crazy warm....was tough to get my rhythm going, first 2-3 lengths felt bad....maintained a 1 to 1.5 length lead. Once I had just 2 lengths (50y) left and still had about a 1.5 length lead, I eased up and enjoyed walking up the steps and over the finish line for my first ever overall win!
What would you do differently?:

Transition 1
  • 00m 39s

Fast T1, just slipped off running shoes, slipped on cycling shoes and helmet and headed to Bike Out. I'd forgotten rubber bands so I couldn't pre-clip my shoes. This cost me a few seconds in T1, but cost me at least 15-20 seconds after the mount line as a had trouble clipping in, nearly falling over!
What would you do differently?:

Keep rubber bands in my transition bag all of the time!
  • 27m 24s
  • 10.4 miles
  • 22.77 mile/hr

Trouble getting clipped in, forgot rubber bands so I did not pre-clip shoes....

Kept the race leader in sight, staying 50-200 feet back on the first loop. Decided to make my move early on the 2nd loop on a longish, mild downhill. Pushed hard to pass with authority and kept effort up to create a solid gap. Pushed just enough to maintain the gap into T2.
What would you do differently?:

Nothing, plan worked well, giving me a solid 25-30 second cushion heading to the 175y pool swim to finish the race.
Transition 2
  • 01m 34s

No issues getting out of shoes and riding with feet on top of shoes. running dismount and continued into transition. Took me an extra moment to find the right rack. quickly removed helmet, grabbed goggles and ran towards exit for run to the pool.
What would you do differently?:

Nothing really...
  • 18m 6s
  • 3.1 miles
  • 05m 50s  min/mile

Tried to stay at about 95% of max 5k effort....eased up a bit for the final 1/2 mile, but just a bit as I wanted to keep the race leader in sight.
What would you do differently?:

Post race
Warm down:

Enjoyed the overall win! Grabbed my cell phone and ran out to the Bike In to wait for my wife...her very first triathlon!

What limited your ability to perform faster:

Can't complain about an overall win. I'm 8 weeks out from Ironman Cabo, so I trained through this race with a 15 mile run and a 2k swim that included a 1k time trial test the day before. The swim had no effect, but my legs were a little heavy from the run.

Event comments:

Good, well run little local race. Would certainly recommend it.

Last updated: 2014-02-13 12:00 AM
00:03:13 | 175 yards | 01m 50s / 100yards
Age Group: 2/17
Overall: 28/268
Performance: Average
Course: Pool swim, double wide lanes, snake back and forth, ducking under lane divider after each length. Steps to exit pool with finish line just a few feet from the top of the steps.
Start type: Inside Pool Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder: Below average
Breathing: Average Drafting:
Waves: Navigation:
Time: 00:39
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
00:27:24 | 10.4 miles | 22.77 mile/hr
Age Group: 3/17
Overall: 5/268
Performance: Good
BPM avg: 146, max: 151 Power Avg: 256 Power Max: 491 Normalized Power: 272
Course: 2 laps of rolling hills, a few modest but short climbs, total elevation gain of 581ft. Closed course, all right turns, well marked.
Road: Smooth Dry Cadence: 95
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks:
Time: 01:34
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal
00:18:06 | 03.1 miles | 05m 50s  min/mile
Age Group: 1/17
Overall: 2/268
Performance: Good
Avg HR: 152 Max HR: 159 Splits: 5:42 / 5:46 / 5:49 + :50 for the 0.1
Course: Single loop around a little lake, bike path and some dirt trails. mostly flat with one little downhill followed by a short little uphill. Total elevation gain just 115 ft
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5] 4

2014-02-13 12:37 PM

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Subject: iTRYathlon Sprint Triathlon

2014-02-14 8:44 AM
in reply to: #4948929

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Houston, TX
Subject: RE: iTRYathlon Sprint Triathlon
Congrats on your first overall win!
2014-02-18 3:41 PM
in reply to: chris00nj

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Subject: RE: iTRYathlon Sprint Triathlon

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2007-05-10 10:01 PM lobo
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 : 1
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.
date : August 29, 2004
author : Ron
comments : 1
Program outline of the 16 and 20 week sprint triathlon training plan overviews.