I feel like I have been training for and talking about this Westfields Sprint Tri for months now. Since I officially started training for it back in January, I guess I have. Spoiler alert: it was pretty great and I am excited to share how it all went down with you today.
Westfields Sprint Tri
Pre-race prep
Writing my race day letter to myself a few weeks ago helped to remember how hard I’ve worked and to ease some of my race day anxiety. I can so easily let race day nerves get the best of me and I found, this time around, writing out my whole race plan and then imagining myself performing each step was a game changer. I literally read and re-read my whole race day plan a few times the days before and the imagined myself experiencing the race just that way. I will be doing this from now on.
Race Day!
Woke up at 4:15 am (why do these things have to start so early?) and arrived at the race at 5:45 to set up my transition. I loved that our names were printed on the bike racks. I had plenty of space to set up my gear.
My MRTT friend Laura was fortunately right across from me.
The Swim
This swim was a 250 yard swim in an indoor pool at a rec center. The swim was self seed and I put myself right where I thought I should be. It went smoother than I expected and I only got caught up in a pack twice. Finished the swim in 5:15 which included getting out of the pool and running across the mat. Very happy with that time for this distance. Those master swim classes are helping quite a bit.
Transition 1
They did not provide out T-1 times but I know it was around 2:30 m we had a long run from the pool to the are that our bikes were racked. Running barefoot through the parking lot not my fave.
The Bike- 12 miles on a 2 loop course
My plan was to go out hard and fast and give it my all on the bike. Those hill rides I have been doing the last few weeks have really helped me to up my bike confidence and fitness. I averaged over 18 miles an hour. Best tri bike leg I’ve ever had by minutes. Pulled back slightly on the last 2 miles to get ready to run.
Transition 2
Smooth and fast I am guessing around 1:30 m
The Run- 5K
No matter how great I feel when I get off of the bike, I continue to find the run challenging and today was no different. I pulled back on the first mile (per my plan) to get my HR under control and find my rhythm. I was supposed to gradually increase my pace in the second & third miles but I just couldn’t get my legs to move any faster. Was able to pull out a little burst when I saw the finish w and average pace of 10:18. I was hoping to be more around a 9:50 per mile. My weakness is running off of the bike and that’s what I will be working on the next few weeks.
The Finish
I knew I had managed a PR in the sprint tri distance but did not realize until I got home that I had an 8 minute PR from my last tri! I am more than happy with the start of my season and look forward to seeing how I will do once I figure out that running part. The Westfields tri was one of my favorites and I know I will be back next year.
Thanks for reading this long recap! Next race in 4 weeks
Any tips on how I can get better running off of the bike?
linking up:
Congrats on the PR! So glad the race went well. It does seem like you’ve been training for it for a long time!
I know! And I can’t wait for the next one
Awesome Awesome Awesome! What a great way to start th season!
Thanks Suz!
Woohoo! So happy for you! Honestly, I think the only way to get better is to practice! I love your kit!!
Yes it’s always tougher than I think it’s going to be on the run
I’m right there with you. I feel like death running off the bike and am amazed by those who do it well. Congrats on that monster PR! All your hard work totally paid off!
Thanks so much! Ah I was hoping you had some magic tip for me 🙂
Great job on your Tri! That is a nice personal touch that they put your name on the bike rack.
I loved having my name on the bike rack
An 8 min pr is amazing!!! Congrats!!!! It sounds like all your hard work is paying off! My legs would drag after a swim and bike too! lol.
They definitely do and thanks
What ever it says about me I’m so unbelievably confident I will never do a triathlon. I read this. I’ve read about your training. The only thing I could rock would be the 4:15 AM wake up
#youreawesome
That’s the hardest part!!! 🙂
I just picture my quads screaming if I tried to run off the bike. I wonder if there is a way to quick stretch them out in transition?
Anyways, it doesn’t seem like it slowed you down at all. An 8 minute PR? That’s great! Congrats!
Thanks! You know it;s always harder than I think on race day to run off of the bike. I do wonder how some people just seem to do it at their same pace. Thanks so much for the support!
I wish I had some tips for you but I don’t. I think your time was awesome and a 8 minute PR is huge! I am glad you list helped with nervousness- it sure paid off! Congrats to you! and I love that pink suit!
Thanks so much Mary Beth it was super comfy too
Great recap! The only way to get better running off the bike is to practice 🙂
I know it just seems harder on race day!
WOW!! Congrats! I can even fathom completing a TRI!
Oh you could totally do it!
Congrats on your first Tri of the season! Awesome job on the PR!!
Thanks so much!
Amazing!! Huge congrats to you, sounds like you’re in for an awesome season!
Thanks so much looking forward to a fun summer
Awesome work on the race! Keep it up 🙂
Thanks so much I hope I can
Congratulations! I know you had so many nerves but I’m glad you were able to put yourself at ease and run a strong race! I LOVE your outfit too. Can’t wait to hear how your next tri goes!
Thanks so much Janelle I do get lots of pre race nerves for sure
Congrats on the 8 min PR! I’ve never run a tri and I can’t imagine running after biking. Visualizing your race is such a great idea. And a nice way to calm those nerves!
I believe it really helped me this time
Great job! Eight minutes? That’s an impressive PR too. I’m loving they already assigned you a transition spot and had your name on it! Running off the bike always feels hard. Let me know if you find a trick for making it any easier.
Sadly I do not think there is a trick!!
So awesome!! That’s a huge pr. This looks like such a fun race- it almost makes me want to find a tri again! I did one sprint tri back in Houston and loved it, but never did any more.
I also found the run post-bike was really challenging. Practicing running on fatigued legs can help- either right after a bike ride, or doing a run the day after a long run so they get used to that feeling. Congrats!!
Thanks so much! You may have to tri one again someday 🙂
An 8 minute PR?! That’s amazing!!! I feel like I MIGHT be able to do a tri-sprint one day. I like the fact that this one was at an indoor pool. Maybe… maybe… HAHA
You would totally rock it! You did the Dopey challenge that is a lot harder
WhooHoo!!
Congrats again!
It is crazy we didn’t see each other. We woke up and got got there at the exact same time….just wasn’t meant to be I guess ;(
I swear, what you wrote about the run were my exact feelings!!!
I will be back next year too! It was a great race!
Great recap!
I know we have to meet sometime! Maybe do a bike together sometime. I am Reston and Hagerstown sprints so far
an 8 min PR?! That’s amazing! I’ve loved following you on this journey. So excited to see how the next one goes!!
Thanks so much!
Congratulations!!
It’s been ages since I’ve gone from the bike to the run, but I remember it always being crazy hard to get my legs to remember how to run.
It is always harder than I think!
Great job! That 8 minute PR is impressive. I love that imagining the plan in advance worked out so well.
It really helped me this time!
Way to GO!!! I’m always so impressed by triathletes 😀 Congrats on your PR!
Thanks so much Christina
Awesome job Deborah! Looks like such a great event to be a part of!
Thanks so much!
Awesome work, Deb! First, your tri kit is super cute. Second, that’s a sweet medal. And third, YOU are a badass. You rock!
You are so sweet! I need to find a new outfit for my next one
I love the Sakura Sun kit !!
Brick every single bike ride and it is supposed to help the run after.
Ugh that does not sound fun either
Wow! That’s awesome! So happy for you! I can’t imagine having to run across a parking lot barefoot after a swim…. that would not be fun. 18 miles per hour on the bike is quite impressive girl…you have been training hard! Running off the bike just plain sucks. There’s no two ways about that. In the du’s I’ve done, my pace has always been a little faster than they felt but not anywhere near as fast as before the ride portion. It’s just hard. Congratulations!
It sure is hard! I need to tri a Du sometime as well
You should, I think you’d love it!
i am so proud of you! you are always inspiring 🙂
You are too sweet thanks!
Wow! This is awesome! Sounds like you had a great time overall!! Congrats!
I love your outfit! So fun! Sounds like a great time. What an accomplishment!
Thanks so much!
Congrats! Besides the early morning and running barefoot in the parking lot, the race sounds awesome 🙂
Yes those 2 I could do without for sure
Nice job! Love getting those PRs. Someday I’ll do a triathlon…maybe…but probably not. Ugh! This girl is NOT a swimmer! Haha!
You could so do it!
Congrats on your race and your PR (though I knew you’d do great 🙂 )! I figured all that riding with your new group would pay off. I’m not a triathlete, but I guess the brick is the key to improving your run off the bike (like duh, I’m sure you knew that). But that is the end of my knowledge.
It always seems so much tougher on race day to run off of the bike
I’ve only done one sprint tri and I remember my legs took awhile to adjust to the running motion after being seated on the bike for sometime. Not sure when I’ll do another one again though.
Congrats to a great first race of the season!
Thanks so much!
You rocked it!!! (PS loving those pre race flipflops haha)
Thanks and most people wear flip flops to walk over to the swim part 🙂
I think you did awesome!!!! The one du that I did went smooth until the last leg…running only 1.5 miles after biking for 20 was SO hard! It was tough getting the legs to adjust to a different set of movements. Congrats on the PR!!!
It is very different running after biking for sure. I’d like to find a Du to try also
Way to go Deborah! You are just amazing and inspirational. Way to go on the PR and doing better then you thought. I think it will really help set the tone for the season with such a strong positive start!
Thanks so much Sarah really appreciate all of your support and friendship
Congrats, Deborah! You’ve worked so hard this year. I’m thinking next year will be more tris vs. road racing, so I’ll have to book mark this 🙂
I hope we can do a race together then!
I love reading triathlon recaps. I learn so much about the sport that way. Congrats on a great race! Running across the parking lot barefoot sounds terrible – and risky! Hopefully they’ll change that for next year! Congrats again 🙂
Thanks so much Lex! Think you will ever tri one?
Great work! I also love your kit 🙂
Thanks so much!
Unfortunately I have no tips for you, but I do hear that it’s really hard to get running after the bike. More bricks?
Great job! That is an absolutely awesome PR & a great start to your tri season — congrats!
Thanks so much! Yes I do believe I need to do more bricks-ugh
Congrats on the PR! I can only imagine how difficult it is to transition between each activity, quickly change, and stay focused.
It is but so fun! Maybe you will tri one sometime!?
I have no tri tips for you, but awesome job!!!! I want to tri someday…..oh and love your outfit too!
Thanks so much!
Nice work on the PR! My fear with a tri like that is the indoor swim as I am still trying to master flip turns so I know that would greatly slow me down. You look fab in your Smashfest Queen Sakura Sun!
Ok so this swim prohibited flip turns so it was just fine for me. I seriously doubt you would have any trouble at all! I do love the Smashfest but now I have to have something new to wear for my next one. Which ones do you like?
An 8 minute PR is HUGE! I’ve done 1 sprint tri before and LOVED it, and there is another I am doing in August, and I am so excited to start training soon!
No tips for the bike to run transition, I was pleasantly surprised with how well I did with that in my first tri. One thing I did is EVERY TIME I did a bike ride, I ran at least 5-10 minutes afterwards, even if I wasn’t planning to do a whole brick workout. Just got my legs a little more used to it. And in training I would always PUSH the last 1-2 miles of my ride to get my legs nice and heavy, made race day seem easier.
Great ideas thanks!
Do you practice brick workouts? Those are where it’s at!
I do but clearly not enough bc it always seems harder on race day
I loved reading your recap. I can’t imagine running after biking hard; and I can’t imagine doing anything but napping after swimming! Congrats!
Thanks for linking up!
Thanks so much it’s fun to challenge myself this way I love it