Well, here we are. The Mistletoe State Park Sprint Triathlon was yesterday. Let's review the race and then I will tell the lessons that I learned.
Swim- The swim was good. I was able to crawl stroke, breathe and spot the whole race. I finished the Swim leg in 14:28. Actually 13 minutes in the water and 1:28 running up the hill to hit the mat. This is my best Sprint swim time by almost 2 minutes. I can work with that...
T1 (hoped to be less than 2min.)- 1:46 I felt good about this transition considering. You do enough planning and practicing it goes faster. T1 success with the exception of I wasted 20 seconds because my clip on the heart rate monitor strap broke. This played a fairly major role in my race because I could not bike or run based on heart rate, which is what I do.
Bike- Still having trouble getting into these LOOK pedals and the bike computer died too. 5 miles into the bike I had no idea what my heart rate or speed was. I thought I as done. I recovered to finish the bike leg in 35:43. The one thing I did right was not take water, gels, or flat kit on the bike to make it as light as possible. Good bike time considering.
T2 (hoped to be less than 1:00)- 1:15. Not much here. OK.
Run- I knew my heart rate was a little high off the bike, but with the steep trail uphill the run was a little difficult with the exception of the burst at the last .1 mile to catch a guy 20 yards ahead. 26:51.
Total time: 1:20:04
I wanted at least a 1:15:00 and was gunning for a 1:10:00, between the bike computer and HR monitor dying, I consider it a success and it was a PR so I can't complain. You take what the day gives you, even if you don't like it sometimes.
Lessons Learned:
1. Hydrate the day before and ditch the water and gels. It's less than 2 hours and these aren't required.
2. Ditch the flat fix stuff. It weighs too much and let's face it, a flat in a sprint on the bike screws up the bike time big time. (risk)
3. I have more slow twitch muscles now. Not exactly what you need for the sprint.
4. I am ready for a sub 3:00 Olympic Distance in 4 weeks.
In addition, I was able to get up at 5:10 this morning and hammer out 2:30 on the bike while going 43.39 miles. Endurance... feels good.
2 comments:
Good lessons! Well done!! but I wouldn't ditch the bike kit... but maybe that's just me :-)
bravo my man....and to follow it up with a solid bike training ride the next day is spot on. Good job!!
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