RACE MORNING & PREP
I woke up feeling rather mediocre, but I knew I had made steady progress during training this year and a few races so far indicated decent fitness. Knowing that I wouldn't have a lot of time to train, I focused just on getting in 3 key workouts every week: interval running, interval swimming, and brick. My average weekly mileage for the past few months was ~12mi running, ~30mi biking, ~5000yd swimming. I was hopeful that I'd beat my time from nine years ago (2:21:46), and maybe have a shot at 2:20.
SWIM ~ 22:16 ~ 1:22/100yd ~ 107 O ~ 71 G ~ 2 A ~ 55s PR
This was my first time wearing a wetsuit in a race, and the second time even having one on. I've also been swimming regularly for the first time in 9 years, usually twice a week. Both wetsuit & training were effective. I've never been anywhere near that high in swim rankings.
T1 ~ 1:46 ~ 2/119 A
This went pretty well. Wetsuit came off without too much problem. I tried clipping my shoes into the bike ahead of time, so I got through faster, but was slower starting on the bike (need some practice with that). Also had clear goggles for the rainy day, definitely a good choice.
BIKE ~ 1:11:53 ~ 20.9MPH ~ 201 O ~ 174 G ~ 12 A ~ 89s PR
I was really surprised afterward to learn that I had a 34 sec lead on my age group starting out the bike. No wonder I didn't see anyone ahead of me! This year I had a lot of time to train on the course, and some helpful pointers at the BnP two weeks prior (take it easier on the downhill). I didn't put in a lot of miles on the bike, probably ~30-35miles/wk on average, just consistency and plenty of bricks. At one point a few of us got stuck behind cars that were stuck behind slower cyclists, and I also had some problems with my gears (nothing too bard, but need a tuneup), so there's room for improvement with my current bike.
T2 ~ 1:40 ~ 50/119 A
Everything went smoothly until I started to put on my shoes. Had quick laces for the first time, and they came right out of their lock when I went to put them on. Oops!
RUN ~ 40:16 ~ 6:30/mi ~ 87 O ~ 78 G ~ 3 A ~ 86s TRI PR
I was 4th in AG starting the run, and caught the first fairly soon. The rest of the run was fairly smooth. I got through the hills okay with just a hint of cramping (thanks to lots of training on the hills!), and sprinted by another AG on the way back into the park. I had hoped to break 40, but I'll take it!
OVERALL ~ 2:17:49 ~ 109/1518 O ~ 94/1039 G ~ 2/119 A
Very pleased with the overall result, definitely faster than I was expecting, with still some room for improvement. My T2 was a disaster, and I was hopeful that my run time would be a bit faster, but I think I'm going to need a new bike to make significant improvement.
The major thing I did right with my training was consistency and plenty of practice running hills after biking. It helped to be able to train on the course frequently as I live nearby.
FIRST TIME WITH
wetsuit ~ huge improvement, use anti-chafe around the neck next time
bike shoes clipped in ahead of time ~ practice!
clear bike goggles ~ good choice
running shoes quick laces ~ start loosened, practice!