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Rex Wellness Sprint Triathlon - Triathlon

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Raleigh, North Carolina
United States
FS series
94F / 34C
Total Time = 1h 08m
Overall Rank = 54/278
Age Group = 40-45M
Age Group Rank = 12/30
Pre-race routine:

My training has been garbage since July 1. I took a new leadership position at my work and a long-distance relationship heated up at the same time. Who starts a long-distance relationship anyway?!? Sure, your sig other moves away, but starting one up? Ill-advised.

In any case, i resolved this would be just for fun.
Event warmup:

none. no warm-up whatsoever.
  • 05m 31s
  • 250 yards
  • 02m 13s / 100 yards

So this swim time will not impress anyone, but there was a LONG run out of the pool and into transition and the timing mat. My watch had my swim time at around 4:40. Anything under 2:00/100 is pretty good for me, so I was pretty happy with this. I was also pushing pretty hard though and still got passed by a couple of people.
What would you do differently?:

train. I've barely been in the pool lately.
Transition 1
  • 01m 40s

took forever to get my socks on to my wet feet!
  • 34m 43s
  • 10 miles
  • 17.28 mile/hr

Hilly bike course. Bike is typically my worst event, even though it's my favorite. The course was pretty hilly. I only passed a couple of people, but got passed 4-5 times. However, I didn't sweat this too much. People that passed me were always (a) on a $2500+ tri bike, whereas I was sporting my Raleigh Revenio, and (b) always on hills. Overall, I was pretty pleased with the bike.
What would you do differently?:

work on hills.
Transition 2
  • 01m 4s

this transition went pretty quickly. thanks speed laces!
What would you do differently?:

  • 25m 1s
  • 3.1 miles
  • 08m 04s  min/mile

Hilly! OMG the first 1.25 miles was straight uphill. Last year when I did this race, I had to walk some. This time was better. I managed to pass 10 or so people. No one passed me. this time isn't great for me, but given my lack of training, the heat, and the relentless hills, I was reasonably happy. Even if I never did manage to reel in the 10-year-old that finished ahead of me.
Post race
Warm down:

water, Gatorade, then Neomonde - the BEST local Mediterranean food! Sooo much better than the typical cold crappy pizza.

What limited your ability to perform faster:

Lack of training. My hours per week lately have been terrible. I"m lucky to have been able to hold onto some of my half-iron training from early in summer.

Event comments:

I don't really understand the FS Series math. I came out 12th of 30 age group but < 8 of 10 in every event. It must be really long transitions, but I'm not really seeing that in the results.

Profile Album

Last updated: 2016-05-24 12:00 AM
00:05:31 | 250 yards | 02m 13s / 100yards
Age Group: 6/30
Overall: 47/278
Performance: Good
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:40
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
00:34:43 | 10 miles | 17.28 mile/hr
Age Group: 8/30
Overall: 54/278
Course: hilly
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:04
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:25:01 | 03.1 miles | 08m 04s  min/mile
Age Group: 8/30
Overall: 44/278
Performance: Average
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2016-08-14 3:16 PM

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Raleigh, North Carolina
Subject: Rex Wellness Sprint Triathlon

2016-08-15 10:43 AM
in reply to: #5195093

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Falls Church, Virginia
Subject: RE: Rex Wellness Sprint Triathlon
Nice job not getting passed on the run. That's no small feat, especially considering your limitations with training. That post race food sounds really good, too!
2016-08-15 10:45 AM
in reply to: #5195093

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Raleigh, NC area
Subject: RE: Rex Wellness Sprint Triathlon

Nice race!  Sounds fun!

2016-08-15 12:54 PM
in reply to: #5195093

User image

Subject: RE: Rex Wellness Sprint Triathlon

Solid run!  Good post-race food is always a bonus.  Congrats!

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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 : 1
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.