This past weekend I completed a sprint distance tri as my first race of the season. I have only 2 other races planned, 1 other sprint and a 1/2 Iron before the full in Wisconsin. Why a sprint? Well, in my transition from fat dude to someone trying to be a triathlete I had competed in sprints in the past. I wanted to do this as my first race where I can truly say that I have been training like a triathlete. And I wanted to leave what I had on the road to see what kind of improvements a few months of training can make. So here is my happy race report!!
Fist, here are my results from the last event that I competed in, the distanced vary as this past weekend was regulation course as it was the Ontario Association Triathlete championship event.
2009 Guelph Lake Sprint
Weigh in: 206(clydesdale division)
Section Category place Overall Place Time Pace T1 T2
Swim 750m 33/56 333/588 18:23 2:27/100 2:23 2:09
Bike 30k 10/56 55/588 51:56 34.7kmh
Run 7k 38/56 326/588 37.54 5:25min/k
2010 Guelph Lake Sprint
Weigh in: 181
Swim 750m 10/56 92/400 14:54 2:00 2:46 2:02
Bike 19k 4/56 13/400 32:31 35.1kmh
Run 5k 15/56 117/400 24:05 4:49min/k
To summarize, I feel like I completed not like I was out there to do a sprint tri! I loved the event and my results and I learned a ton of lessons for moving into other events and training.
In the past I have not been a big warm up guy. I did most of these to get across the line without much concern for time, so doing a warm up was just using energy that I needed for the event. This weekend I did a short run and some drills to get loosened up. I believe it was good as it got my HR up before the event, got my muscles warmed up and ready to go. I then put in my wetsuit and made my way to the lake. The water was around 70 with a little wave, but nothing alarming. I wanted to focus on a good swim warm up as I have been eaten up by the water in the past. It was great to be in the open water and getting a good feel for it. It was also a practical swim as half way through I felt my nail starting to come off. I knew it was a matter of time before it did, I am happy that I felt it rather than someone swimming behind me and ripping it off in the race! I got it all taped up and ready to go.
It's race time!!
As soon as the horn was off I started to porpoise out to where I could get into a swim. Within a short while I was in a rhythm and moving forward away from other swimmers. I had a slight technical in that my goggles started to fog making sighting tough, but I was able to follow the wave ahead well enough to get me to the marker without doing a drunken wander in the water! As we made our way out, I was getting pulled a bit by others. A few swimmers seemed to think that was the way to continue along and did it 2-3 times in a row. So, I added a slight flutter to my kick to remind them that the entire lake was available and hanging onto my ass was not the option for this afternoon! As I was swimming I focused on a relaxed breath so as to not get my HR off the scale. I was only breathing to one side and every 3rd and it was working great. I did focus on form and a good roll to get my hands out of the waves and that did well for me in the swim. Bu hte time I reached the first marker I started to pass other swimmers. Coming around the mark was a good exercise in sighting as it seemed everyone was gathering there, I took set a line early and stuck to it which got me through the corner with no drama at all. The second leg had the waves coming straight at me but did not break my rhythm or breathing which I was happy about. As I rounded the 3rd marker there was all sorts if swimmer action. A couple of heats had gathered together so it was a little more strategic to get through. After a couple more punches and some jockeying I was past the chaos on my way in. Before I knew it i was on shore running up to T1 feeling great. I had no idea what my swim had been as I was not wearing a watch for that part, so I went with my gutt feel and smiled while I changed for the ride.
It's run TIME!
I was bouncing about the result before I saw it. I knew I had done a good race in relation to past events and I knew where I need to keep working!
Post RAce thoughts:
Swim: Well, I took almost 4 minutes off my previous result and did that with less than 1 year of training. Sure I know I can go faster, but I want to keep it in perspective. I will continue to work on form and pacing for longer distance to allow me to finish comfortable. I saw the swim coach this weekend and will be with her in the next couple of weeks for stroke imnprovement. Overall I feel I had an awesome swim and a great basis for continued improvement this season and forward. (I have been told to take 45 seconds from my time due to placement of mats)
Bike: I think the bike was good! I know that if I out in some good weight sessions I can build my power and further improve my ride. Overall, 1km/h faster is not going to make a big difference but I am not going to let it slip. I am getting my old riding legs back and I am pleased with that.
Run: Overall I accomplished my goal! Yes, that is great! I could have done better! I had to walk a couple of times to get that pace. Had I been more consistent I likely could have managed a 4:40 pace. But it is awesome compared to the past results! It is great as it is going to help me realign my training a bit to be able to reach those goals. I felt good but poor active recovery. So, moving forward I have a few weeks of good hill workouts ahead to make some changed where required!
It was a great confidence building race and it served its goals 100%. We followed it with a 4 hour ride home for good measure, so it was a perfect day!