Saturday, September 18, 2010

Triathlon- If you want to run faster- bike more!

This morning I did a short triathlon on Camp Humphreys- 400 meter swim, 20 K bike, and 5K run.

SWIM: On Thursday I did 400 meters in 7:50 in the indoor 25 meter pool. Today, with a diving start I checked the watch at 8:13 when I emerged from the 50 meter outdoor pool. I guess that means the more wall push offs there are, the faster I can go.

T1: Run to the bike, on with the bike shoes, sleeveless top, helmet, sunglasses, and off I go. Probably a minute or more but I didn't bother to look.

: 2 x out and back on a relatively flat course. Coming back on the first leg I unexpectantly hit a bump and nearly lost it- unfortunately my water bottle flew out of it's cage meaning there wouldn't be any water until the run (fortunately, I had the foresight to plant another bottle in the transition area). I finished up with the bike computer reading 38:55 for 12.96 miles- call it 39 min for 13 miles. Ave speed read 19.9 mph. That's good for me.

T2- Off with the helmet and bike shoes, on with the running shoes. No fancy stretch laces so I spent the extra time lacing up. Chugged some water and dumped the rest over my head. No cloud cover today with a 9:15 am start- and no water on the bike I was getting warm.

RUN: Legs felt like crap- normal for right off the bike in a triathlon. I passed 2 guys who were doing what I call "the triathlon shuffle". They were running about as good as I can swim. Finished in 1:08:? 6th overall (the winner finished under 59 min- very strong bike leg!)

COMMENT: My lack of bike training really cost me on the run, as my legs never really came around so I could get rolling (or maybe it was the heat). I only bike 25-35 miles per week, 4 miles back and forth to work a few times a week, and 2 miles back to do the kids running program. I know that putting in an occasional longer bike would pay huge dividends on the run, but whoever said I was training for a tri? Post race weight was 124.

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