My First Triathlon
Experience in Preparation for the CDA Triathlon
By Richard Dance
July 13, 2013
What an experience today has been. I have learned so much. I
don’t know how anyone can adequately prepare for a triathlon other than trying one out and
learning first hand from it. Learning comments are in italics so I can
remember them next time.
Thursday/Friday
I helped my second son move into his new home at The Falls
at Hayden Lake. What a nice setting for his family of eight. Light and airy
views within a park like setting with a gondola down to the boat slips below
the falls. Dave is the new MD Ophthalmologist at the North Idaho Eye Institute
on Lincoln Way. He and I hauled most of the furniture, freezer, washer, dryer,
and refrigerator ourselves. The only thing we didn’t attempt by ourselves was
the piano. What did I learn? Life is
bigger than a triathlon for me and helping my son out so close to the event was
the right thing to do regardless if it had an effect or not on my Hayden
Triathlon finish.
Friday Night
I tried to go to bed early, but had to set things out first
and couldn’t find my bike shoes because they were not in the usual place. By
the time everything was together it was 10:40pm. That wasn’t bad, but there was
a mosquito in our room that buzzed my head about every half hour. I could not
seem to get it even after I got a towel and snap at it. Finally about 1pm I
left our room and tried out Johnny’s bedroom. No mosquitoes there. Next
time don’t wait until evening to set things out or find them.
Sat Morning
I woke up at 5am and started my daily routine of bathroom,
scripture reading, shower, etc. I was so
pleased when I read 161.1 pounds on the scale. That is the best weight I have
had for decades and was 6/10s of a pound better than Wednesday which was 161.7
and Tuesday which was 161.9. I am only a few pounds away from my target weight
for the CDA tri at 155. It seems achievable now.
Julienne and I left at 6am as we knew where we were going to
park, but not in time to drive the running course which turned out to be
important. I had oatmeal and a banana
along the way with some Gatorade.
Richard & Julienne just before the race
As we arrived on our bikes at Honeysuckle Beach we got our
body markings and then looked for a place to put out bikes. There was no place
to put them, as we arrived later than most, so it took extra time to decide the
team rack had some room. Since they
called for the mandatory athlete meeting and flag ceremony we attended, but I
was concentrating on that and not the swim course. Next we had to get our wet suits, swim caps,
and goggles on. To do so I took off my prescription glasses and put them on the
ground wondering if anyone would accidentally step on them. That wasn’t the
important factor, what was is that I never studied the swim course with my
glasses on. Next time arrive earlier.
The Swim
Standing with the other green caps I could faintly see the
buoys in the direct sun, but got in the water and took off at the sound of the
horn at 7:15am. As first I was jostling
with arms, legs, and bodies of other swimmers, but doing the side stroke they
soon were ahead. I would do about 10
side strokes and then 20 backstrokes; however I never really knew where I was
going. Had I simply memorized one orange buoy, then three yellow buoys, then
one orange, then three yellow going back I would have improved my time
considerably. As it was I kept turning
around yellow buoys thinking it was the turn around when it wasn’t, then
changing direction and forging on pretty much alone in the water except for a
couple swimmers with red capped buddies that kept me pointed the in the right
direction. I figure that I explored a good part of the lake unnecessarily as
when I was doing the back stroke it seemed that my right arm was pulling
stronger than my left and turning me off course. Any rate I had needed a few more weeks in the
open water. In the pool at the KROC Center I never got the swim figured out. I
was always too tight. In the last week of training in open water I began to
feel comfortable first that I could make the distance and second that I could
do the crawl. But that got cut short when I got the leg cramp and decided to
not risk it training more before the event.
My time 28.18 minutes which was dead last in my division. I hope that I
learn enough to never ever again have a 28 minute swim even when I am 100 years
old. Next
time scope out the course with my glasses on, then memorize the buoy sequences.
Above all training make an emphasis on learning the crawl and improving overall
body core strength.
Transition 1
The transition went fairly well for 2.46 minutes. I was third in my division. It took me longer
than expected as when taking off my wet suit I got stuck taking off the left
leg when the timing chip was fastened on. I should have known that. Also I didn’t towel off enough. Next
time take a bucket, towel off from waist down better, and remember the chip is
on the left leg when removing the wetsuit.
Biking
Richard fumbling with clipping in
Except for the start in the biking I was strong and finished
third but should have been second. I was
wet and dripping on my pedals and clips so I slipped off my bike getting on,
hit the sprocket with my leg and turned my seat 90 degrees outward. I hit it back partly with my hand and jumped
on riding on a crooked seat the whole course.
Because I didn’t know what I had hit, I listened to my chain and gears
and thought I had damaged them as I kept hearing noises. So I cautiously rode the first ½ mile looking
at my chain and gears trying to see if they were coming off. Those two events
knocked me down to third place. What was it? The fluttering of my running
number bib on my shirt. I have never biked with one on and knew the noise they
created. After discovering my bike was
okay I tore up the course passing everyone I could. My wife beat me by 4
minutes on the swim. I caught up with her at the turn around, then charged
ahead trying to always go 20+mph and pass the next person ahead of me until the
no passing zone. I felt strong and
comfortable on the bike and finished in 36 minutes and 49 seconds, only 20
seconds out of second place even with all the troubles at the beginning. I am anxious to see what I can do next time. I averaged 19.6 mph and know I can do over 20
consistently. No one passed me on the
bike course, while I passed 20 or more. Next time get on the bike and clip in more
carefully then take off with good speed.
Transition 2
I was second in transition 2 with 1:37 minutes but know I
can be much faster, because I tried to lean up twice against a fence to put my
running shoes on and it gave way. Next time I am taking a bucket. I am must
faster sitting down and feel I can put my glasses in there and throw in my swim
cap and goggles etc. The elastic laces
that I got really help speed up things.
That was a good move. Take a bucket to sit on.
Running
Richard in the first 1/2 mile of the run
This was my first real run after biking and as everyone
knows your legs feel yucky starting out the first ½ mile. As I got into the run
my fatigue took over from helping David move the past two days. I could feel
all my moving aches and pains, plus lack of sleep. I have no regrets. It is more important to support family
members and do the best I can in the triathlon, rather than selfishly exceed at
something far less important in life. I have already benefited from the
training, loss of weight, physical stamina more than the actual event or
placement on the podium could ever help. So after the corner on Honeysuckle and Maple I
walked for awhile and then ran strong up until the two mile mark. Because I had
not driven the course, I thought 2 miles was at the corner of Maple and Hayden.
It wasn’t until later, so I was discouraged when I saw it and my mental
attitude affected my stamina. I also walked a few yards at the top of the
gentle hill. Totally unnecessary. Then I
ran the rest of the course. One person passed me on the run while I passed 20
or more, including the 70 year old women’s first place finisher whom I respect
and admire. I finished the run in 26.34
minutes with an average pace of 8:34 which was second place for my age
division. I could have done 8:15. Scope
out the mileage markers on the running course the day before and memorize where
they are.
Total Time
Richard at the top of the finish chute
My total time was 1:36.06. My target time was 1 hour and 30
minutes even. Could I have done better
with the same amount of training? Yes.
What would that time have been?
- · One minute off swimming by orienting myself to the course with my glasses on.
- · 15 seconds better in transition with a bucket
- · One minute off biking by not falling off, having a crooked seat, and knowing the common sounds of a bib flapping.
- · 15 seconds better in transition with a bucket
- · 45 seconds better running without moving household good the two days before the event and getting some sleep the night before.
Total time should have been 3 minutes and 15 seconds better
for a total time of 1:32.51 which would have only moved me from 5th
to 4th place. So it is clear that the number one thing I need
to work on above all else would be swimming. Maybe I will not be able to do 16, 17, or 18
minute swim for a few years, but I should be able to do a ½ mile swim in 20
minutes. Where would that place me with
my time? 1:24:33 and where would that
place me on the podium for the Hayden Sprint? In second place.
Richard & Julienne Dance - Finishers
Can I do that and make that amount of improvement? Yes I can
in the swim. I just need to continue to feel comfortable in the water, be doing
a decent crawl stroke and improve my overall body strength. I can do that and still be active in all
other phases of life without putting undue emphasis on fitness. So that is my next goal for a sprint triathlon
– a total time under 1:30:00, then the next Triathlon – under 1:25:00.
How About Julienne?
Julienne coming down the finish chute
She did excellent in her 4th sprint triathlon.
Her total time was 1:42:27 which placed her third in the women’s 60-64
division. Her swim was 23:52 which was last place, her first transition 4:10
which as third, her biking was 44:37 which was third with a 1:28
transition (as she doesn’t wear bike shoes) which was second, and a run of 28:18
which was first with a 9:07 mile pace. Here is a picture of her on the podium (on the right in a light blue shirt)
during the awards ceremony.
Julienne on the podium as 3rd place
Women's 60-64 Age Group Category
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