NRC Nampa Recreation Center Indoor Triathlon - TriathlonSprint

Was next to fastest swimmer again, but kept my own pace. Was pushing pretty hard. Didn't see my volunteer's lap cues, but still had a good idea what laps I was on.

Learn flip turns. Might gain me a couple seconds. (turned under water, but not flips). Do upper body strength training. 1

socks got soaked; forgot to adjust bike seat & pedal straps before race! Cost a few seconds. Struggled to get race top on - got all tangled up b/c it was wet - cost some energy & a few seconds. Socks & shoes went on quick.

put a towel on the ground to dry feet a bit first; adjust bike first (duh); practice getting jersey on while wet.

Rode pretty hard on resistance 11. Sat up & slowed a bit last half mile to slow HR (not sure it dropped much). Early on I knew I was pushing it too hard - started getting muffled hearing. Had to back off and focus on breathing. Took a gel @ :15. Only saw one guy ahead of me off the bike (there were actually 2).

Strength training. Cadence was good, but with more strength I could kick it up to 12. Other than that, training & race execution was good.

super short distance to track

nothing - hard to screw this part up. Volunteer was in my way, but didn't affect much.

First few laps were rough - had to slow to avoid side ache, had to catch breath in lap 3. Got adjusted by mile 2 and felt much better - got in a groove. I passed the guy in second toward the end of mile 3, but didn't know he was in second. I knew 1st was on the same lap ahead of me, but didn't expect to catch him (he smoked everyone last year and beat me in the swim and run). When I did catch him in lap 5 of mile 3 the adrenaline kicked in. I knew I could keep a 7:00 pace, but thought I'd stay behind him and kick hard at the finish. He was going too slow though so I passed him with 3 laps to go. I did intervals in training and figured I'd give it everything on the last 2 laps & see if I could break him. He couldn't keep up and I finished the last lap at a 5:40 pace. That pain never felt so good!

Strengthen my core - would help my form. Do more hard bike/run bricks in training.

Walk, water, chocolate milk. Congratulated other racers, thanked organizers/volunteers; talked w/ family & friends.


I think adding some tri-specific strength training would improve all aspects. Flip turns would help.


4th time doing this race. Gets better every year. They gave prizes instead of medals - two thumbs up!