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Washington Sprint Triathlon - Triathlon

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Washington, North Carolina
United States
FS Series
Total Time = 1h 31m 19s
Overall Rank = 27/63
Age Group = 35=39
Age Group Rank = 4/8
Pre-race routine:

No taper. Actual did a run and a bike the day before. I bike because I just bought a new bike and wanted to get a ride in before the race

I woke up at 5 am. Ate some peanut butter toast and some apple sauce (kids finished off the bananas) drank juice and water. Quick shower. Sunscreen. Then got in my tri short and a long sleeve shirt

Wife decided to come last minute. We left the house around 630, and drove the 30 minutes there. Spent the next 30 minutes setting up the transition area. Reapplied sunscreen
Event warmup:

TA closed 45 minutes before my race started. Drank some water. Some slow jogging and light stretching. In the water at 8:20 for 8:30 start
  • 20m 47s
  • 750 meters
  • 02m 46s / 100 meters

Positioned myself on the upstream side of the start (inside). Thinking that the current would put me a the bouy. I walked and let the faster swimmers get some distance on me before I started to swim. I over swam upstream but made an adjustment with sighting. Really winded thru the first 2/3rd then I realized I wasn't exhaling in the water. The upstream swim was hard but my sighting improved as I went with less breast stroke and more life guard stroke
What would you do differently?:

This was only my second open water swim. So I am pretty happy with it. The first was in a wetsuit. Obviously breathing could have been better
Transition 1
  • 02m 24s

Overall a little faster than my other two tris. Had a little trouble with pulling on my tri top. Sucked done a gu while fastening my shoes. Put my glasses on while biking.

8/8 for Age group
35/42 for gender
53/63 overall
What would you do differently?:

Would like to try having my shoes on the clips. Overall an improvement in T1, and I am pretty happy. Have actually not worried about transitions as I have not seen myself as being in a position to medal my age group
  • 39m 39s
  • 12.53 miles
  • 18.96 mile/hr

Really happy with the bike. First half I went faster than I planned. I had planned to keep the speed under 18mph but it felt so easy to go 20. I passed 8-10 on the bike and was passed by 2. Cut it back on the back half to save something for the run. But stayed over 18.

Drank well on the bike due to the profile design water bottle

Was able to send most of the time in areo
What would you do differently?:

More time on the bike before the race would be good. But wouldn't change anything
Transition 2
  • 01m 16s

Turned down the wrong rack aisle.
Shoes and belt on, and on the road
  • 27m 35s
  • 3.1 miles
  • 08m 54s  min/mile

quick lace in T2 helped but came lose, and had to tighten. Started quick but slowly faded. Hamstringe cramped up in the last .5 miles. Passed a few right off the bat but got caught by several

Split was actually faster than I felt I was running
What would you do differently?:

More bricks. Think that I could drop 1:30 from run
Post race
Warm down:

Walked around with family

What limited your ability to perform faster:

I didn't taper for this race. Just trained straight thrud

Event comments:

enjoyed the race and will plan to do it again next year

Last updated: 2014-06-22 12:00 AM
00:20:47 | 750 meters | 02m 46s / 100meters
Age Group: 3/8
Overall: 8/63
Performance: Good
Suit: Desoto tri short
Course: open triangle such that you went out about 250 meters and slightly down stream. Then 250 meters upstream, and then 250 meters back to shore
Start type: Wade Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Average Remainder: Average
Breathing: Below average Drafting:
Waves: Navigation: Average
Rounding: Average
Time: 02:24
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
00:39:39 | 12.53 miles | 18.96 mile/hr
Age Group: 4/8
Overall: 22/63
Performance: Good
Wind: Little with gusts
Course: Out and back. Some low grades but no real hills
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:16
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Bad
Shoe and helmet removal Good
00:27:35 | 03.1 miles | 08m 54s  min/mile
Age Group: 5/8
Overall: 8/63
Performance: Average
Course: Out and back, slight grade changes, and a bridge, but mostly flat
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2014-06-29 6:02 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 : 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.