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Four States Triathlon - Triathlon

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Texarkana, Texas
United States
Four States Triathlon
Total Time = 1h 24m 20s
Overall Rank = /
Age Group = 30-34
Age Group Rank = 4/
Pre-race routine:

Woke up around 5:15am and drove to the race site. I had packed the car the night before so I would be able to get a few extra minutes of sleep….and to make sure that I didn't forget anything important. I grabbed a banana on the way out of the door to eat on the drive. I also took a Pre-workout drink to take when I got to the race but ended up forgetting it in the cup holder of the car.
Event warmup:

Some stretching while standing on the shore waiting to wade into the water. From previous experiences, if I warm up and then stand around waiting for the swim start, I usually end up more stiff than if I only do some stretching.
  • 13m 39s
  • 650 yards
  • 02m 06s / 100 yards

This is only my second triathlon with an open water swim. I have had a few practices sessions in the lake but this was by far my best performance when it comes down to comfort. I've been having what I thought was panic about 200m into my open water swims, but now looking back, I think I just started off too fast and got my heart rate up and had difficulty breathing and slowing my heart rate. Although I'm not fast, I was very pleased with this swim as I was comfortable in the water and passed several guys that were in the wave ahead of me (only 3 minutes between waves).
What would you do differently?:

Nothing. I am very happy with this swim. I'd like to get faster with time but with my training and where I am at this time, this was a perfect swim.
Transition 1
  • 02m 3s

Wetsuit strippers are fantastic. When I was coming out of the water, I unzipped and pulled the top down and had my cap and googles off. Unfortunately, I came out of the water in a pack and had my wetsuit over my butt and off one leg before the wetsuit stripper pulled it free from my other leg. I racked my bike at the first rack on the run into transition….everyone else was crammed together at the run out. I probably could have saved a few seconds by racking my bike nearer to the run out but I opted to have a bit more space and not be cramming my bike in a small slot. This was my first race without putting socks on for the bike. I've been riding without in practice and it was comfortable. Wiped my feet off quickly on my towel and shoved my shoes on, helmet on, sunglasses on, and ran out of T1 with the bike
What would you do differently?:

  • 42m 17s
  • 13 miles
  • 18.45 mile/hr

I had planned on pushing just a bit on this course as I knew that it was relatively flat and was only 13 miles. I didn't want to burn my legs out for the run but I wanted to push harder than I usually do. My previous average pace is 15mph in practice and 16mph during my previous tri. I tried not to look at the Garmin and went purely on how my legs felt. I had a horrible turn around just before the last stretch to T2. The road was pretty narrow with no shoulder. I ran just off the edge of the road and into the gravel. I managed to keep control and pedaled through the grass and back up onto the road. That scared the s**t out of me. I've never crashed (yet) and I didn't want to do it today. The 2 gys just behind me were teasing that who needs a mountain bike when I had my tri bike :) There was some good natured ribbing and it made me laugh.
What would you do differently?:

Practice turning. I've always had plenty of room to turn before, so I need to practice on tighter turns Very pleased with the speed and effort
Transition 2
  • 01m 12s

I haven't practiced the whole jump/slide off moving bike and feel that at my level, there's no need to risk injury to myself or crashing the bike. The extra 2-3 seconds is worth not crashing. Once off the bike, I ran to my rack, slid the bike on, pulled helmet off, grabbed my headband, and then struggles a bit with my socks. While I have managed to not wear socks on the bike, I always wear socks to run. My feet were still a bit wet from earlier, so pulling on socks was a bit harder. I had them folded down so I could cram my toes in and pull them on but managed to get stuck going over my heel. I only lost a few seconds here but it is something to consider in the future. Grabbed my belt with my race number and out of T2.
What would you do differently?:

Figure out a better way to deal with socks. Either get used to not wearing them or powder my feet before trying to pull them on or something. Not sure…will have to work on this in practice
  • 25m 8s
  • 3 miles
  • 08m 23s  min/mile

There was one water station at the center of the "T" so that you hit it 3 times during the run. The volunteers were great. They have a cup ready and were asking if you wanted it far in advance. Great!!
What would you do differently?:

Try not to slow down as much as I did on mile 2! Not sure what happened there….lost focus, got tired….i don't think I was "tired". Of course, it's not supposed to feel great but I wasn't exhausted or hadn't hit the wall.
Post race
Warm down:

Ran into a friend from work just as soon as the volunteers pulled my timing chip from my leg. Drank some water and chatted for a second. Walked around for a few minutes. Made my way over to the cold beer and hot dogs. Then went back to transition and put my gear in the car and went to change into dry clothes. Hung around chatting with a few people from work, listened to the awards (missed 3rd in my age group by 18 seconds), and headed home

What limited your ability to perform faster:

On this given day, nothing. I am pleased with the finish. My goals for today were to have a good swim and not panic and resort to breast stroke. That goal was met! No breast stroke and no panic. Very happy. Second goal was to push the bike and the run as this was a sprint. 2mph faster on the bike and approx 30-60 seconds faster per mile on the run. Very happy there too. I haven't been training any for speed…I've been trying to build mileage for my next triathlon, a half Ironman in July. So for where I am at, I am pleased. Met all of my goals for the day. I did find a few small areas to work on (socks in transition and tight turns on the bike).

Event comments:

Good race….I will do it again next year. It is fairly close to home (only an hour drive) and was well organized so it made for a good day. Good food afterwards. They had hamburgers (ran out of hamburger buns by the time I made it over to the food after putting gear away and changing clothes) and hot dogs as well as soda, beer and water. Great volunteers on the course, which was closed for traffic which is always nice. I hate worrying about vehicles while trying to focus on the race as well. Great support staff on course.

Last updated: 2014-05-18 12:00 AM
00:13:39 | 650 yards | 02m 06s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit: sleeveless wetsuit with tri kit underneath
Course: This was a point to point swim. We started waist deep at one point of the lake, swam out to the first buoy and turned right and swam parallel to shore, then made another right hand turn back to shore.
Start type: Wade Plus:
Water temp: 74F / 23C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Navigation: Good
Rounding: Good
Time: 02:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:42:17 | 13 miles | 18.45 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Little
Course: This was an out and back course in the shape of a "T". Nearly completely flat with the exception of the last short arm of the "T". Granted the "arms" of the T weren't straight but that is the general idea.
Road: Rough  Cadence:
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:12
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:25:08 | 03 miles | 08m 23s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
Course: Once again, this was an out and back "T" shaped course. I decided to go by feel and not look at the Garmin. It is there for analysis after the race but I didn't want to fall prey to looking at my wrist every few minutes. I wanted to push the run a bit since this was a short run. Coming out of T2, I felt pretty good. I tried to focus on my breathing and get my rhythm going and get "comfortable." I felt pretty good for the first mile and enjoyed seeing the runners coming back to the finish. Mile 2 was pretty slow. I'm not sure what happened….if I really slowed down as much as my splits are telling me or if the mile markers were off, but my Garmin agrees, so I guess I really did slow down that much. At the last turn back, I saw a few guys right in front of me and ahead of them was one girl that looked to be my age. She was far enough ahead that I wasn't sure if I could catch her but I wanted to finish strong. I pushed the final mile heading to the finish and just ran out of real estate. If this had been a 5k, I would have passed her. She finished about 12 seconds ahead of me….just close enough to see her but not enough to be able to pass.
Keeping cool Good Drinking Just right
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? Yes
Post race activities: Good
Race evaluation [1-5]

2014-05-18 2:39 PM

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Subject: Four States Triathlon
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