Swim: 0:23:48 (1000 m) (2:35/100 m)
Bike: 0:59:27 (23 mi) (23.5 mph)
(Note--this seems way off. I've never gone that fast in my life. My computer registered 18 miles by the end, which would make my average speed more like 18.4 mph--much more on par with what I would expect).
Run: 0:55:23 (6.2 mi) (6.7 mph or about 9 min/mile)
I'm actually pretty happy overall. It was a short Olympic, but my first one nonetheless, and I did my best. It'll be a good benchmark.
Swim--I normally swim much faster. In training, at a steady-state pace, I normally clock 2 minutes per 100 m. It seems weird that I swam 30 seconds slower per 100m on race day. The swim felt very hard. I felt like I was going slower. Could there have been a deceptive current? Also, the course felt really long. I heard a lot of people say it was the longest 1000m they'd ever seen/swam. I'm going to chock this up as a fluke.
Bike--Couldn't have gone any better. I was really happy with it. Much faster than I normally train at, even if you account for the short course.
Run--I ran about as well as I could have expected. Especially considering my fatigue. I used to be faster though so I'd like to build my endurance up and practice more long, run-focused bricks to work on the fatigue and the pace a little. However, the pace I put in was about the pace at which I've been training so you can't really ask for any more than that.
Transitions--Definitely needs work here. I'm a little embarrassed. Then, I remembered that my spot was realllly far from everything. About as far away as you could get. Lots of people in my wave had 4 min transition times. However, there's no excuse for 30 extra seconds in T2. This should have been 30 seconds faster, considering all I have to do is put on my shoes and go! Quick-tie laces are definitely a must. I'll have to start using them. Other than that, I just need to practice going quickly. I think I was too calm in the transitions.
Summary of things to work on:
- Mostly, keep doing what I've been doing--consisent training and having fun with it.
- Work on swimming endurance.
- Work on running endurance and speed, especially running off the bike when legs are fatigued.
- Practice faster transitions.
- Biking--keep on truckin'.
Besides do as many races as I can manage this year? I'd love to get faster and stronger in the sprints and Olympics. I love the Olympic distance because you can really enjoy yourself and relax a bit more but it's still not impossible.
There are too many races to do! My next 2 races are the Carlsbad Sprint Tri July 9th and Camp Pendleton International Tri the week after. After that, I was thinking of doing the Imperial Beach Sprint Tri at the end of August as well as America's Finest City 1/2 marathon August 20th. September brings about the La Jolla Rough Water Swim and the Rosarita to Ensenada bike ride. October is Reebok's women's tri in Mission Beach. Other possibilities include the Solana Beach Tri in July and the Mission Beach Sprint Tri in Oct but the bikes on these seem really short (9 miles or so) so I haven't decided. I have to see how I feel so I don't over-race. Is there such a thing?
However, half-IM is defintely in the future. I'm thinking of commiting to one next season (gulp!). Maybe Ralph's half-IM (Oceanside) at the end of March? I'm already doing some 1/2 marathons late summer/early fall, and I'm hoping to do the 50-mile Rosarita to Ensenada bike ride in the fall as well as the La Jolla Rough Water Swim (1-mile) in September so it seems like all that's left after that, is putting those phases together. I want to be over-ready for my first 1/2 IM so I know going in that I can do it. I want to feel "good" (as good as you can feel after such a thing) at the end.
I have so many questions to ask in preparing for this future race. How much do you need to train? How far should you be able to bike and run (more than what's called for on race-day)? How do you hydrate and replenish glycogen before, during, and after? Do I need to get a tri-bike? I definitely think I will at least get some aero bars for my current bike (short ones so as not to mess with the geometry too much). As usual, I have lots of psychoanalyzing, planning, stragezing, note-taking, chart-plotting, etc... to do before I do this.