Had a great time yesterday doing a sprint triathlon.
750 meter swim
12 mile bike
3.1 mile (5k) run
My goal was to get the performance time under 90 minutes (not caring about transition time). The goal was not particularly aggressive, but the 90 minute mark is a psychological hurdle for me to consider bumping up the distance.
Actual performance time was 89:05, almost a minute better than goal and 4 minutes better than last year. I felt strong, confident and happy the entire race. It was truly enjoyable.
I swam smarter. This time I stayed to the inside and challenged the flailing arms and legs. It worked. I swam less distance and got some drafting to help. 18 minutes. A full 1 minute faster than last year. Goal was met.
My bike time was almost exactly that same as last year. I keep talking about getting a road bike as my mountain hybrid is about maxed out. Same bike, same time. 17.4 mph 41:26 time. Actually 22 seconds slower than last year. Goal was not met. Note to self......get a road bike! This time I mean it!
It's also the third time in a row that I had a mishap with my speedometer and had to use mile markers and math in my head to figure my pace.
For the first time in a triathlon, my run went very well. Typically I've run out of gas and the runs have been tough. This time, the first half (uphill) was at about 10 minute goal pace. I saw my split time at the turn and gushed with joy because I knew that I had enough gas in the tank to maintain that pace to the end....or faster. After 60 hours of training over 2 months, I was actually going to make the goal and finish strong! That adrenaline rush was wonderful. I gradually picked up the pace downhill to the end. Finished with a "sprint" and a huge smile at the finish line. Run pace was 29:33. 1.5 minutes faster than goal and over 4 minutes faster than last year. Goal was exceeded and carried the overall race goal with it!
Three weeks ago I had run a 5k by itself at 9:24 pace, so to come anywhere close to that after the swim and bike has me on cloud nine. And my training included less running this time.
The other thing I noticed was that no one with a mountain bike passed me and my mountain bike.
Kept heart rate at about 150 bpm (80% Karvonen method) for the bike and run. Kicked it up toward the end. Peaked at 166 bpm (93%). 3-minute recovery heart rate was 120 bpm. Last year's recovery drop was 36 bpm. This year's drop was 46 bpm. Within an hour, the heart rate was around 80 bpm.
I feel terrific today. A little stiffness (very little) and no aches or pains.
Next tri in 3 weeks.
Considering bumping to the next distance in the spring. Did I mention getting a road bike?
Peace...............
750 meter swim
12 mile bike
3.1 mile (5k) run
My goal was to get the performance time under 90 minutes (not caring about transition time). The goal was not particularly aggressive, but the 90 minute mark is a psychological hurdle for me to consider bumping up the distance.
Actual performance time was 89:05, almost a minute better than goal and 4 minutes better than last year. I felt strong, confident and happy the entire race. It was truly enjoyable.
I swam smarter. This time I stayed to the inside and challenged the flailing arms and legs. It worked. I swam less distance and got some drafting to help. 18 minutes. A full 1 minute faster than last year. Goal was met.
My bike time was almost exactly that same as last year. I keep talking about getting a road bike as my mountain hybrid is about maxed out. Same bike, same time. 17.4 mph 41:26 time. Actually 22 seconds slower than last year. Goal was not met. Note to self......get a road bike! This time I mean it!
It's also the third time in a row that I had a mishap with my speedometer and had to use mile markers and math in my head to figure my pace.
For the first time in a triathlon, my run went very well. Typically I've run out of gas and the runs have been tough. This time, the first half (uphill) was at about 10 minute goal pace. I saw my split time at the turn and gushed with joy because I knew that I had enough gas in the tank to maintain that pace to the end....or faster. After 60 hours of training over 2 months, I was actually going to make the goal and finish strong! That adrenaline rush was wonderful. I gradually picked up the pace downhill to the end. Finished with a "sprint" and a huge smile at the finish line. Run pace was 29:33. 1.5 minutes faster than goal and over 4 minutes faster than last year. Goal was exceeded and carried the overall race goal with it!
Three weeks ago I had run a 5k by itself at 9:24 pace, so to come anywhere close to that after the swim and bike has me on cloud nine. And my training included less running this time.
The other thing I noticed was that no one with a mountain bike passed me and my mountain bike.
Kept heart rate at about 150 bpm (80% Karvonen method) for the bike and run. Kicked it up toward the end. Peaked at 166 bpm (93%). 3-minute recovery heart rate was 120 bpm. Last year's recovery drop was 36 bpm. This year's drop was 46 bpm. Within an hour, the heart rate was around 80 bpm.
I feel terrific today. A little stiffness (very little) and no aches or pains.
Next tri in 3 weeks.
Considering bumping to the next distance in the spring. Did I mention getting a road bike?
Peace...............
