First off, I want to thank everyone at Slowtwitch for helping me go a little bit faster. I love finding the little nuggets of wisdom that relate to training, racing tactics, aerodynamics or nutrition.
My first tri. was at this same race two years ago and I’ve shaved 18:34 off my finish time in that period. I know sprint distance isn’t everyone’s thing, but they’re still fast and tough. Yesterday I feel like I raced up to my potential and can now keep building onto my fitness base for the rest of the season.
Great job Tim. Looks like you had a pretty balanced race AND improvement.
One thing I wonder, is whether or not that breakfast is the most beneficial for you. It seems like lot’s or protein and very little carbs; your main fuel source for a sprint. Breakfast should just be a “top off” for glycogen stores. IM would be a bit different due to the duration, but for sprint, I think you’d be fine w/ cereal, PB&J, fruit (if you can handle it), etc.
Best wishes on the rest of your season. You, by chance, doing AG Nats in Milwaukee? I’m driving up and doing the OD on Sat. Not sure we will be swinging through Madison afterwards.
Took off 6:30 in a similar situation today.Great feeling when you feel in control throughout.
Nice one.
Great job Tim. Looks like you had a pretty balanced race AND improvement.
One thing I wonder, is whether or not that breakfast is the most beneficial for you. It seems like lot’s or protein and very little carbs; your main fuel source for a sprint. Breakfast should just be a “top off” for glycogen stores. IM would be a bit different due to the duration, but for sprint, I think you’d be fine w/ cereal, PB&J, fruit (if you can handle it), etc.
Best wishes on the rest of your season. You, by chance, doing AG Nats in Milwaukee? I’m driving up and doing the OD on Sat. Not sure we will be swinging through Madison afterwards.
Cam
Thanks for the nutrition advice. I guess I sort of lumped the sugars (and limited grains) from the muffin into carbs but it ended up being sort of a crappy (oily) muffin that was probably not nutrient-rich at all.
Good luck at Nationals next weekend! I’m not headed there since I’m still able to be humbled at local races without even having to travel, lol.
This year I’m focused on the Wisconsin Tri Series (six races over four months) and it’s keeping me busy through the season. Next year I’ll likely be looking at a few ODs (I really like the Dells REV3 race).
Great race! This was my first time to do Triterium, and I did the sprint as well. I had ridden/run the course earlier in the week so I knew the hills were coming, so I was very happy with a fast bike split given the course. And still held a decent run pace, helped by a 14 year old girl speeding by me early in the run- that made me pick it up :).
I’m impressed with the local race series (just moved to wisconsin), did lake mills too and they both were well run and competitive.
I’m going to assume this is the Glenda that put a minute into my time and won the overall women’s race. Congrats!
I was ok with the bike course but struggled a bit climbing that Cat. 5 hill right away on the run split. That race just doesn’t give any breaks. : )
I did have a good race I thought for sure a pro woman or two would show up so I was surprised to finish 1st. I forgot they were probably all down in Chicago that weekend!
If I hadn’t run the course earlier, I think that hill at the start would have really sapped my energy the rest of the way. I just kept trying to stay even effort, knowing I’d be able to make up some time on the way back down. It worked out well, 7:22 pace the first mile (with the up) and 6:45 on the second mile (with the down).
I thought for sure a pro woman or two would show up so I was surprised to finish 1st. I forgot they were probably all down in Chicago that weekend!