Luray Sprint Triathlon - TriathlonSprint

Best race swim ever, no problems, except crowding at buoys. Good breathing, ok sighting, stayed out of the crowd pretty well.

Can improve sighting, and maybe start out faster now that I have this under control

Decent transition, long run from beach, then up the stairs.

Can still improve getting shoes on, maybe put shoes on bike and strap in as I go?

FLAT TIRE! As soon as I jumped onto my bike out of T1, completely flat back tire. Luckily there was a bike technician nearby, and he was able to change the tire in about 3 minutes.

But then made the mistake of trying to catch up on everyone in the first 5 miles, went out WAY too hard, and paid for it later. Started cramping in calf muscles around mile 6, in a lot of pain by mile 12. Would suffer on the run as a result.

Overall the tire delay cost me at least 3 minutes, probably more after factoring in fatigue.

When things go wrong, need to be able to adapt/pace myself.

Good, quick transition.

Take a second to grab more fluid and electrolytes.

Suffered greatly, major calf and hamstring cramps coming out of T2, and walked twice more. Goal had been 24 minutes, was almost 2 minutes off that pace, and missed overall goal as a result.

Was paying for taking it out too hard on the bike.

Not walk, suffer through it.

Walked it off, rubbed down calf muscles.


Flat tire, taking bike out too hard and resulting cramps.


Hard race, but I enjoy that. Would like to see what I could have done without technical difficulties, and resulting cascade of bad decisions...