Duncan Lake Triathlon 70.3 Race Report

Below is my race report the the Duncan Lake Triathlon. I was going to input this into the Beginner Triathlete format, but it wouldn't let me because my race wasn't in their database. So, here it is below...

Duncan Lake Triathlon 70.3, August 8, 2011

Sam Wilkinson

1.2 mile swim-37:27                                                      

T1-5:04

56 mile bike-2:39:15

T2-3:38

13.1 mile run (albeit walk)-3:08:25

Total-6:33:50            

Place: Solo event.

Swim Comments- This was a fantastic swim for me! I started out strong, got into a steady rhythm early, and held on pretty darn well. This was definitely one of my best swims of this distance without a wetsuit. Admittedly, the lake was glass flat and there was only one boat out the entire time.

T1 Comments-This took longer than it needed to and it took me way too long to get my tri top on. The lesson learned here is that wearing the tri top at Louisville, may be in order. I’m just a bit nervous it will be too hot. I’ll have to try it out on my next 2.4 mile swim to check for chaffing issues as well.

Bike Comments-I met my goal! I wanted to average 21 mph, and I hit the mark. I think it would have been faster if I hadn’t gone on a particular road that I hadn’t traveled before. Nevertheless, there was nearly no wind, the sky was overcast, and it was an enjoyable ride.

T2 Comments-I took my time, used the restroom, grabbed my Nathan water/fuel belt, and iPod, and hit the road.

Run Comments-The nice thing about walking is that I can eat just about anything. I started out by putting down a Clif bar to curb my hunger.

What I learned: I learned that my confidence in my swimming continues to grow, and that bilateral breathing is becoming more normal feeling than single-sided breathing, but when I start to get worked up, either from trying to go faster, or feeling some type of sense of urgency, I resort single-side breathe to get more air.

I learned that I do have a pretty good idea for perceived effort on the bike. My goal was to average 21mph, and I did. I also learned that I seem to think this effort is really similar to 20mph average, and to have a solid Ironman bike split, averaging 20mph, I need to dial in the difference just a little better so I don’t go too fast, too early.

While walking I learned that even though it’s not running, it’s still hard. I walked for almost as long as my open marathon time (which was a long time ago), for half the distance! This is a long time to be on my feet. I also learned that I will not be wearing my Saucony ProGrid Omni’s because I ended up with pretty intense blisters. Instead, I will be going with my Saucony Tangents, which worked quite nicely for my 12 mile walk for the Relay for Life.

Overall: This was a positive experience for me. It was important for me to put it all together like this because I haven’t done a triathlon since mid-June. Usually I would have had a few under my belt and had the feel for triathlon. This helped put my mind in the right place. One example is having the thought on the bike with 16 miles to go that I didn’t really feel like walking 13 miles once I finished. It was important for me to feel this way, so I know how to deal with those kinds of thoughts on race day. I simply told myself, “Don’t worry about that right now. Focus on what IS now.” At that point I looked to the top of the hill I was climbing, picked out a shadow on the road and told myself, “I know I can ride to there at this pace.” After I did that, and got to that shadow, I actually felt better on the bike, I wasn’t thinking about the run, and I was cruising right along again.

Another thing I was reminded of, which one wouldn’t think being reminded of this is necessary, but it reminded me that Ironman is hard. It is a challenge, and I should be prepared take on the challenge, and not expect it to be easier because I've done some solid training. It’s still an Ironman.

Below is my race t-shirt front & back...