Race Report: Cranbrook Sprint Tri

Race information

• What? Cranbrook Sprint Tri
• When? June 2, 2019
• Website? https://www.velocity-events.co.uk/cranbrook-sprint-tri/

Goals

Goal	Description	Completed?
A	Be able to run strong off the bike	Ish
B	Complete race	Yes
C	Have fun	Yes

Splits

Discipline	Time
Swim (300m)	4:45
T1	1:11
Bike (22km)	43:45
T2	0:39
Run (4.5km)	25:28

Race strategy

I started the year with an injury (plantar fasciitis) and wanted to take time to rehab so I picked out this race as a season opener to see where the foot and the fitness were.

The strategy was to have fun, finish with no hurty-foot and ideally hold back on the bike to allow myself the chance to run to current ability (4:50-5:00min/km) off the bike. I'd guessed I should be able to hit at least 4:45 for the 300m swim.

Pre-race

Pre-race involved quite a long drive to the place we stayed. The pizza I had had for lunch really did not agree with me and although I managed a bland (pasta) dinner and an early night I really did not feel spectacular in the morning.

I managed two slices of toast with butter but couldn't stomach any other food. Usually, I would have a banana or a bar or something before I started the race. I felt really nauseous right up to getting in the pool, which wasn't helped by the pool area temperature being really warm. In hindsight, some of the nausea was probably nerves too.

Race

I jumped into the pool, had a quick chat with the lady setting us off and pushed off. I felt better than expected, but lost control of my breathing a bit so had to touch turn rather than tumble after the first 100 or so. I think I could go quicker if I managed my breathing a bit better. My triceps felt like they were burning at the end and I thought I might have been a bit slow so I was delighted to make it 4:45 on the nail.

My transition was uneventful. I made a snap decision to wear socks because I didn't fancy shredding my feet on the run (I had heard in the pool queue that it was a trail course).

I set out on the bike and immediately got into a bit of a race with two guys that set off close to me. I don't have HR or power on my bike so I tried to go by feel and not race with randoms. The course was absolutely stunning. I got stuck in traffic a few times and as I got to the end I realised I probably hadn't gone hard enough in my efforts not to go too hard. HR would have been pretty helpful.

I couldn't do flying dismount safely as we were riding in traffic so I jumped off in my shoes, ran in, switched and out nice and quick.

I began the run feeling fairly good and consciously tried to stay around 5min/km rather than go too fast too soon. This worked well but I hadn't counted on the hills on the course. It was also pretty hot by this point and the course was a real ankle breaker!

The first hill (1.5k in) I just worked up steady but felt the need to walk briefly after to regain control of my HR/breathing. I managed to run again at target pace until the next hill (3.5km) which I power-walked up. Then I ran back to the finish. I got a spot prize (no idea why, but yay) and some Jaffa cakes.

Post-race

I had mixed feelings after the race - I was really pleased to finish and that I could run without pain. I was a bit annoyed that my ability to run uphill has completely evaporated and resolved to incorporate a few more hills into my training. I was surprised to find out I had come 3rd female overall despite holding back, which was cool.

Much to learn still. Would like to get better at estimating my bike effort without numbers - looking at the numbers after the race I was well under my usual average wattage so I definitely undercooked it!

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