The race is so small that I was the only person registered in my age group. I’m usually a proud AG Award Whore, but this seemed too easy. So I set a few other goals for myself:
1. Have a decent swim (3:00/100yd), do 95% freestyle, not be the last female out of the water
2. Average 18mph on the bike and pass more people than pass me
3. Run a sub-30:00 5k
4. Have smooth, speedy transitions
5. Finish within 5 minutes of IronAnn.
6. Finish in the top half of females
A sprint tri combines the shortest distances usually found in triathlons: less than ½-mile swim, 12-18m bike, and a 5k (3.1m) run. Think of it as the baby brother to the IronMan. This race was a 500yd swim (just over ¼-mile), 15m bike, and 5k run. The transitions are the times spent switching from one sport to the next; the clock doesn’t stop while you’re changing shoes, so it’s smart to make transition practice a part of tri training. In a duathlon, a 2m run substitutes for the swim.
There was a spitty rain as we set up our bikes and gear in the transition area. I ended up putting my running shoes in a grocery bag to keep them dry. The skies stayed overcast and the temperature was in the low-70s.
The swim took place in Lima Lake, at Ottawa Metro Park. The water was a balmy 80+ degrees, so it was too warm for wetsuits. I did a short warm-up swim, then went back to wait with my friends. The men (and all the duathletes) started first, with the women and relay teams beginning a minute later. It took me a few minutes to get into a freestyle rhythm - alternating breathing sides every three strokes. A few times, I had to do some breast stroking to slow down my breathing and heart rate. I’m still stunned by how fast I swam – I even confirmed the distance by mapping it on an aerial photo. I doubt I could have maintained that for a full mile. But as a swimming newbie, I’m just clueless in estimating how fast/slow I’m swimming.
My first transition time included the run from the lake to the bike rack, slipping on my cycling shoes and helmet (no need for sunglasses on this overcast day), and run my bike to the mount line. It went pretty smoothly.
I was able to get on my bike and clipped into the pedals pretty easily (this isn’t always true). As soon as I reached a flat spot, I ate an energy gel and drank from my bottle of HEED (fructose-free sports drink). I felt strong and was able to pass a number of women and some men too. Of course, I got passed but the ratio was definitely in my favor. The course had rolling hills but nothing requiring the lowest gears. I got slower in the last five miles, but I’m pleased with my average speed. This is definitely an area in which I can get stronger.
I dismounted my bike at the start of the transition area and “ran” it (with the small tap-shoe steps of one who doesn’t want to fall on her butt again) to the rack. I sat down to slip off my bike shoes and put on my socks and running shoes (most thankful that both were dry). I drank a slug of G2, hopped up, and put on my hat as I ran out of transition.
The run was an out-and-back on a newly-paved path with two steep inclines over roads. As I approached the aid station, I ate the energy gel I’d stashed in my SpiBelt. I walked while drinking a cup of water to get my heart rate down. After years of relying on my Garmin (running 
GPS), I was pacing this run by the way I felt. The best thing about out-and-back races is that you get to see other runners and their placements. Kristen passed me from behind, on her way to winning the duathlon (Overall Female). I eventually saw all of my MIT buddies. I reached the turn-around spot in 14:02, which meant I was on target for one of my faster 5k’s. About a mile from the finish, I could see Ann up ahead…and no other women between us. That’s when it really hit me what a good race I was having! About 100yds from the finish, Kristen’s friend (and eventual second-place duathlon female) Brenda passed me and urged me on: “Come on! Let’s get this done!” I kicked it in as I watched Ann cross the finish line, then Brenda, then me…only a minute behind IronAnn!
My (unofficial) times were:
Swim 10:28 (2:06/100yd)
T1 1:55
Bike 49:21 (18.24mph)
T2 1:18
Run 28:07 (9:03 pace)
Total 1:31:11
I met goals #1-5 and I’m waiting for official results to be posted to see if I hit #6 also. I enjoyed a tasty Kewpie Burger for brunch and brought home a nice trophy. All of my friends had great races too and most placed overall or in their age groups. This one is definitely worth doing again next year!
