Triathlon
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Moving over from the runners thread for a quick race report of yesterday’s Triathlon.
Yesterday I finished my first Triathlon of 2024 and my first one ever. So far I have only run for two years and finished several half marathons with a PB of 94mins.
The Triathlon took place close to Zurich, Switzerland, about an hour by car from where I live. It was a sort of sprint distance, 500m indoor swim, 15k bike, 4K run. Short but intense.
I have been training for Triathlons since my last half marathon, November 2023. worth mentioning that I do have a coach for now 2 years since I started running who happens to actually be a triathlon coach. That is a huge plus as I don’t need to worry about planning and structuring training and can leave it to a professional. If you are willing to spend some money, I believe it’s well invested in a coach.
Main focus of that block was on swimming as I am an adult onset swimmer. I could swim breaststroke easily but never learned any other stroke and never really spent time in water.
I had several lessons with coach on deck, starting with relaxation drills in the water, breathing technique, streamlining. Not a single stroke was made during my first two lessons.
We slowly progressed using equipment like a snorkel, fins, pull buoy. It took me about a month to understand the basics and keep my legs from sinking. I was literally every single day in the pool, about 6 hours per week.
I started with swimming 25m being totally gassed from overkicking, panic attacks due to oxygen hunger (in hindsight more a CO2 issue) to now 500m continuous freestyle. Not that it’s easy but I made my piece with the water and accepted that it is just way more technical than the bike or run.
You are not swimming faster with brute force or mental grind, it’s about feeling the water and getting a rhythm.The rest of the training was split into the bike with usually one long ride between 3-5h, one ride at threshold and a VO2max ride.
I did two runs a week as this is my best sport and I feel most comfortable with. Usually one long run of about 90-120min and a threshold session on track.
Additionally I went once or twice into the gym and included a yoga and blackroll routine. Remember, I am 40+ so recovery and injury prevention is huge.
I totalled on average 13hours/week of training with a peak of 20hours🥵Now back to race week and race day.
I only tapered for about three days as it was a short race and more of a familiarisation event than an all out race.I did a course recon the day before which was huge in hindsight as I knew where all the potholes and hills were to make my gameplan.
Race day I started with my usual oatmeal, as the race started at 2:30pm I had plenty of time to digest, double check the kit and bike and prepare my nutrition. Check-in for the race was at 1pm.
I arrived at the location, picked up my bib and stickers and put them on the helmet and bike.
Check-in arrived where they inspected my helmet and bike and I was looking for my tail to hang the bike and setup my transition. The setup was inside a gym with sufficient space.
After having set up everything I got changed into my Trisuit and headed to the pool. There was a small pool where one could warm up, so I took some strokes.
Shortly after, the fun went off. It was a staggered start, every 10seconds and the participants were split into fast, medium and beginner swimmers. I was in the medium category.
My plan was just to relax and swim like I did in training, not caring about time or anything. Well, that immediately went into the wrong direction. Nerves started and I somehow felt like I need to turn the first 50m into an all out swim… I couldn’t relax, panicked with my breathing to only find myself swimming breaststroke after 100m and getting overtaken by several athletes. I relaxed a bit and continued to crawl again and got into a rhythm.
Finished the swim in 11:42 official. I wanted to stay under 12mins, so it was ok. However, I was gassed. I jump out of the pool, around 200m into the gym to find my bike (I had a good spot that was easy to remember). I dried myself a bit, took a sip from my water, put on the helmet, cleats and shades. Took the bike off the rack and ran to the mounting point.
I clipped in and went on.
The course started with a hill, so I was patient to not overdo it and let others pass. I felt amazing on the bike and was simply just sending it, passing one after another, finishing in 27:06. I could have gotten even faster, I never felt at the limit and was riding close to my FTP. I was however concerned about the run afterwards, not knowing if I have enough energy left if I go all out.
So I finished the bike and went back to the transition area. Lost a couple of seconds orienting myself where I need to rack the bike again. Quickly grabbed my hat and running shoes and went off for the run.
I have some experience in running so I felt comfortable. I had enough energy and was quickly overtaking other athletes, running at around my threshold pace. After 2k I felt great I went a little faster, finishing in 18:18. I could have ran faster but was happy to finish and grateful for that experience.
I learned a lot and know now where to improve. Firstly swimming. I need to find a way to relax and get faster. Secondly transitions. Optimise the setup to not lose too much time. I was one of the slowest in transition.Anyways, I am happy and enjoyed it a lot. It is such a great sport and community and I am hungry for more. Next up, Ironman 70.3. and yes, I will finish!
Some pictures that my coach took, more to follow when I get the official ones.
And as we speak, sitting on the indoor trainer writing this, to get a 2h recovery ride in before work.
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You smashed your first race well done that’s a great achievement. Getting back to crawl after losing it is very hard, so well done in that especially. All your hard work is paying off. Bet you’ll enjoy that 70.3.
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@Dmart Enjoyable report, thank you. Nice going, and good luck on the next one!
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@goldstone0 yea, people grabbing for your feet, punching you. It sucks and gets you out of rhythm especially if you are not a good experienced swimmer.
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How’s the speedmax @Dmart you dialled in with a comfortable position to put out big power? All that training volume must have you pretty strong, and tired?
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@Dmart What will your goal be for the Italy IM?
No triathlons for me anytime soon, after getting 5th out of 252 runners in my last 100 mile ultra, I want to stick with that and see how well I can do -
That's a good goal. With flat courses on bike and run you should be able to hold some good pace, although September might be hotter than they are predicting. I think when I come back to IM I might try Copenhagen. Vichy was a tough course, I'd like something a bit faster for my next one.
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