My first proper sprint triathlon
Yesterday I completed my first proper sprint triathlon (the one last year was done in relay).
My split times were as follows
Swim 750m 00:15:27
Transition One 00:03:21
Cycle 20kms 00:40:32
Transition Two 00:01:21
Run Lap One 00:13:33
Run Lap Two 00:13:22.
Total time 01:27:40
The swim was really cold and I got a little lost by the end. When I got to the transition zone for the cycle I couldn’t find my bike. I remembered my race number and started looking at all of the numbers on the racks when the guy standing next to me said “hey aren’t you the bike next to me?” He was right I was standing two meters from my bike and couldn’t see it. Even then the transition took ages because I had forgotten to put my tri-suit on properly before the race so I had put it on then and there with cold weak arms before I could get on my bike
On the cycle I was all over the place and probably wasn’t with-it enough to be on the open road for the first 5kms but after that I really got into it and even overtook a few guys on racing bikes (more overtook me though). Also I finished with a fair bit of gas in the tank so I probably could have gone harder, especially towards the end. The run started like the ride with blood in all the wrong muscles and all sorts of niggling cramps but after a couple of kilometres I felt a lot better and was able to get into a rhythm.
Huge credit to Caroline who drove up to Milton Keynes with me for this madness and posted a thoroughly respectable 148.71 for her first triathlon. Especially when you consider that she only had seven weeks to train for the whole thing!
Advice for triathletes starting out
- Mark your bike with a hydrogen balloon. After a freezing cold swim at race speed you will be disorientated and slow witted
- Get Velcro shoes – laces will no be possible with freezing hands
October 1st, 2010 at 14:03
great race splits .. I’m thinking of joining Tooting bec lido for the Winter .. £125 for unlimited swimming for a year .. hmm is it worth it i wonder ?
here is a beginners race guide i wrote for my friends .. i will be building up to a half ironman next year Sep 11th 2011 in Guernsey .. you should join the party :o)
basic race guide.
Wear tri-suit and go buzz wild under it. Race number will be written on your arm and leg.
Wear wetsuit over the top and race-coloured swimming cap, race number will be written on swimming cap.
Complete swim – relax at the beginning of the swim, the panic can consume more energy than expected.
On exit, strip off wetsuit whilst running to bike.
Remove swim cap and goggles,
throw on bike shoes/runners.. some try and do them up whilst on the bike, i don’t.
have the race belt and helmet on your handles bars.
put on racebelt have it sized and done up already, then just put it on the ground with your race number to the back, step into it and pull it up.
Then put on your helmet.. never attempt to un-rack the bike before putting on helmet or you’ll be penalised.
Run bike to mount point, jump on (flying squirrel manoeuvre), click in feet, stabilise and then swig drink .. settle into bike, consume gel (attached to bike) once ready.
At end of bike about 500m from transition, spin up legs .. this means get into a gear where your legs are whizzing round .. you’re not going so fast but it’s releasing all the build up in your muscles which means that you can run afterward else you find your legs feel like concrete (as in my first race), swig drink ready for run.
At transition, unmount at the stated line and run bike back to your rack, rack bike before you touch your helmet or another penalty !
Change to running shoes.
Spin race number round to the front and go, run cautiously for first 500m then find your pace.
October 3rd, 2010 at 08:25
Good advice JT. I don’t know about the ironman but I could be convinced to do any sprints you do next year.
October 26th, 2010 at 13:31
Hi Carl,
Top tips from colleague who regularly competes in Triathlons:
Use elasticated laces in running shoes (from all good running shops), no tying at all!
Wear number and number belt under wet suit before swim, saves time later
Put sun glasses into helmet, ready, saves time
Good luck and keep up the good work!
Bretta
October 4th, 2012 at 20:40
Hey Carl, Well done. Very interesting read about the bike. Wow it looks great. I went to farmer to see three guys from IT doing a TRI. It was interesting to watch them. I was amazed by the strictness of the rules.