I completed my first triathlon on Saturday, July 11th, 2020 with friends. It was an amazing experience. This triathlon is the first of many for me. I am planning to take on longer triathlon distances. So, this was a good test.
International Distance: 800m Swim, 24.8 mile Bike, 6.2 mile Run
Actual Distances Recorded with Garmin Forerunner 945: 856m Swim, 25.36 mile Bike, 6.25 mile Run
21:42 800m Swim (2:18 per 100m pace)
1:17:29 Bike (19.6 mph, 331W or 3.7W/kg normalized power)
1:45:19 Overall time at Bike finish
2:48:41 Overall time at Run finish (5th)
Temperature: Mostly sunny, 74F -> 81F with 60-75% humidity (hot but not scorching)
For future triathlons, I should switch my mindset from “me against others” to “me against myself.”
Swim –> Good! Need to reduce heart-rate.
I did better than expected on the swim. I hadn’t trained for the swim because I stopped in March due to pools closing from COVID-19. I swam once on the course a few days before the event.
I started behind the stronger swimmers. I followed their lines. I tried a new approach of taking a breath on one stroke, and then looking ahead above the waterline on the other stroke. I switched stroking sides only a few times.
I took the pace steady. I was breathing without too much effort. I was mostly relaxed and not tense. However, my heart rate was still high for the duration of the swim–tempo pace rather than base pace.
T1 –> Solid!
The first transition from swim to bike was good. 2-3 minutes is a good transition time. I was a bit dizzy but not delirious. My heart-rate was high throughout the transition, so I didn’t relax too much. I didn’t know where others were. I knew some were ahead but I didn’t look behind to see where I was in the pack.
Bike –> Too excited, too hard!
I’m a stronger at biking than the other areas. I was pushing it hard after a few minutes of eating a Gu, drinking some water, and getting my gloves on. There were a few stops at red-lights. But I was pushing at relatively close to my FTP for the duration (about 90% of FTP). And near the end, with a few miles to go, I got excited. I had excess energy. I ramped up the effort. I realized I could maybe catch up to the leaders. I gapped some other riders who were pacing it more steady. My heart-rate was high for the bike: at tempo pace rather than base pace. I finished strong. I had switched my mindset to trying to win.
T2 –> Fine
I was fast during T2, with less than 2 minutes. By then, I was in race mode. I was ready to hit the run hard and overtake the leaders, wherever they were on course. My feet were wet from the swim in my socks, so I changed my socks. However I could have spent more time drying my feet before changing, because the 2nd socks got wet, too. I had planned to eat another Gu, but my stomach was uncomfortable so I didn’t.
Run –> Overextended
The run started off fine in the first mile, around 8:21 pace. It was a hard first mile though. My legs were wobbly and my arms were weak. My stomach was very uncomfortable from the fluids I chugged during the bike. After 1.5 miles, I wretched after a water stop. The 2nd mile and 3rd miles were slower, in the 9:00s and 10:00s. At that point I had to start walking up some hills. My heart-rate was way too high even while running at the relatively slower pace. I caught up with my wife Sahyli who was just doing the run. We walked & ran together for about 1.5 miles. Then for the last 1.5 miles I ran through the finish, increasing the pace.
For the duration of the run, I hit the wall. My legs were slow and feeling like molasses; my breathing was labored and heavy; my stomach was upset the whole way. At 2 miles in, I switched my mindset from trying to win to trying to finish without dropping out. I passed a few runners and was passed. I had a small sprint in the last half-mile. I was exhausted by the finish line.
For next time
For longer triathlons, I should maintain a new mindset: finish the race against myself. The mindset should not be trying to win. I saw the benefits of racing “me against myself” in the swim. As a result, I mostly ignored other competitors, not worrying about “trying to keep up.” I was in tune with my body and cadence. I finished the swim with energy and clarity and confidence.
The bike was my chance to make up time, so I switched my mindset to trying to race my competitors. I finished the bike ride tense and with a sense of urgency. This caused undue stress. Instead, I should spend more time listening to my body and relaxing for the ride. Since I am stronger biker, I can ease up on the effort and still manage a good time.
For the run, I can start out waaaaaay slower for the first mile. I should practically be at a fast walking pace around 10:00 min/mile. This is to shake up the legs from the bike and get them used to the effort. And especially, I should manage my heart-rate to get it down to a tempo pace rather than a hard anaerobic effort. After steadying the heart-rate to a manageable rate, I can steadily speed up the pace while maintaining that heart-rate.
There is a lot of excitement coming out of transition, but that adrenaline wears off within the first few minutes of the run.
I had one Gu before the swim and one Gu before the bike. After the bike, my stomach was feeling bad so I didn’t have another one. I drank almost 2L of water during the bike. One Liter was mixed with supplement and another Liter was regular water. I chugged the water too fast, causing serious discomfort for the run. I’ve got to take smaller sips during the bike. And I should drink water on the run rather than being a camel and storing the water on the bike. There were a couple of water stops on the run but I only had a couple of sips from paper cups. I didn’t pee for the whole race, nor did I feel the need to.
I should also consider carrying a water bottle for the run because I sweat a lot. And I should take some salt sticks or similar easy-to-consume nutritions for the run.
The run is a hard transition after the bike, and so I should continue to practice bricks to simulate the transition with high fatigue.
Ironman Triathlon, here I come.