The Event:

This has been my second DQ event and needless to say I was not disappointed. Tom Manzi and team did a great job to organize this event which was a smashing success. This event had great support and so many volunteers it felt more like a block party than a race with so many familiar faces and friends. I was concerned that beach parking in a residential area would be tough but that did not become an issues. All in all it was a standout event, I am looking forward to participating in the Oct 11 Dottie’s House End of Season Triathlon/Duathlon at Island Beach which is another DQ Event.

The Course:

The sprint distance included a 1/4 mile ocean swim, 11 mile bike and 5k run. The course was a tough ocean swim, followed by a three loop bike with some sweeping turns then a flat run around Spring Lake and boardwalk. The only minor criticism of the course was the three loops on the bike. Bike traffic made the third loop a bit tough especially since bikes were going in both directions and passing lanes were narrow. The ocean swim was definitely difficult. The current was strong and the swells added to the challenge but it was probably my favorite aspect of the course.

Transition Set-up:

With one race under my belt I had idea of what I wanted to do strategically. I also eliminated clutter in my set up that was unnecessary and implemented some preparation that was missing in my first race. My goal was to be simple and systematic. I added a nutrition system to my bike which I did not have for my first race and planned to down a gel after the bike. Nothing fancy, no extra steps. The biggest decision I made was not to go with the wetsuit. This may have cost me a few minutes in my swim because I did not anticipate the swim going as long as it did. In retrospect I probably should have listened to coach and went with the wetsuit.

The Start and Swim

I went into my second race with a game plan. I was not going to repeat the mistakes of my first race and attempt the swim without being properly warmed up. Even though I was anxious I managed to get in enough of a swim to relax me and get me loose before the start. I spotted my start to the outside and actually paused for about 5 seconds to give the pack a head start because I knew getting pummeled in the swells of the ocean could take me right out of race mode. I think I may have slightly over thought my strategy and did not give my training and preparation enough credit.

Where I went wrong was to stay too far to the outside thereby swimming a longer distance than I had too. Additionally, a strong current pulled me further from shore and I had to adjust my course to swim slightly inland to compensate for the currents. I swam until I touched bottom and made my way to the shore for the long transition run to the bike up the beach and across the street.

My training had prepared me for the ocean swim which felt strong and I had the conditioning to dig at a race pace for the entire swim. I have come up the curve in the swim and proved it to myself in this race. Certainly I could have been much more efficient in my course and stroke but I am learning. I was very pleased I finished the ¼ mile swim in 14:34 which ranked me middle of the field at 199/374.

Transition #1

There was nothing fancy about transition one get my bike shoes on, race belt, helmet and sunglasses and I was off. I waddled in my bike shoes to the mounting line and was off. A fairly smooth and quick first transition because I did not have to make the extra step of peeling the wetsuit was 1:33 which ranked 59/374.

The Bike:

Since the bike is my strongest leg I had a higher performance expectations for this leg of the race. I also realized that I did have to dial the intensity down slightly to leave some gas in the tank for the run. While this bike was short and flat it was not easy. Since I was in the first wave I was fortunate that my first loop was open and fast. The difficultly came in loop two and three as traffic started to build on the course. It became very difficult to pass traffic in narrow lanes which I estimate slowed the field down. I felt very comfortable on my bike and focused on my race pace. I have enjoyed the bike portions of my races and was feeling good and enjoying the ride. My bike ride was 31:50 with an average speed of 20.7 which ranked 59/374. I was very satisfied with my bike ride hoping it left me with enough legs to finish strong.

Transition #2

I approached the dismount area and hopped off my bike cleanly. I ran back to the transition area in my bike shoes. In spite of this I quickly racked my bike and popped off my bike shoes and went right into my running shoes sockless. I made a slight mistake here and raked my bike on the wrong side which left my gear on the opposite side of the rack which is something to consider for my next race. Second transition time was 1:12 which ranked 168/374.

The Run:

My run was a vast improvement from my first race. My training and brick workouts improved my legs for the run. Of equal importance I believe was nutrition on the course. Most of the information I have read indicated that nutrition on a race of this length is not overly important but in my case I found it made a big difference for me. Not only was I able to keep a good race pace but I was able to finish with a strong sprint to the finish line.

I am still a very inexperienced runner. In my initial months of training I believe my overall speed and endurance accelerated during my runs but I have not seen much improvement in the last three months. Just like in my swim I think my doubt and inexperience may have cost me some precious time. I was unable to judge where I was in the course having no idea how much distance was left. I knew my pace was better than my first race but was unsure. When I saw the finish line I was able to sprint to the finish, but I felt like I did not leave it all on the course. My 5k run was 24:04 26:49 on a pace of 7:46 which ranked 82/374. This was a 2:45 minute improvement over my first race which was very encouraging to see.

The Finish:

The finish is always a wonderful feeling. I have been working hard in my training and it is extremely satisfying to experience notable improvements in my fitness and performance. I know I have so much to learn but it becomes easy when you have so much fun doing it. My overall time was 1:13:10 which ranked 67/374. I finished 12/38 in 35-39 age group.

Lessons Learned:

I need to trust my training. Now that I have a bit of experience I should be better prepared for the swimming starts. I need to practice transitions as part of my race preparation. I also need to use a watch/heart rate monitor in my training. I have been thinking about this for a while but I do know it is an important tool for training and my time on the run would have helped me gauge distance better so I could have kicked it into 5^th gear earlier.

Thanks to all the wonderful volunteers who made this such an awesome race and a fantastic job by Tom Manzi and DQ Events for putting it all together. Special thanks to Christian of Cycles 54, Christine from The Shore Runner and the Western Monmouth YMCA. Special thanks to John Hughes, the entire Team for Autism Awareness and the JT Foundation. What a great day!

I did try to find some analysis or review of the race online but there was not a lot of information to be found other than the DQ Events website. What I know is the course is fast and flat which is very similar to my last race. The 1/4 mile swim is in the ocean. My local experience with Belmar is that it varies day to day largely based on weather and can have a strong undertow at times which I believe will have big impact on times. The bike is a short 10 miles and is flat. The run is a 5k on the boardwalk! Sounds like fun.

Unfortunately there was not a lot to go on but I am really looking forward to it. I think most novice racers and first timers will have anxiety around the swim. Open water swimming can be tricky the first time around. In preparation for this event I have done about a half a dozen open water swims and have also attended several clinics. My last race was open water and I have a much better idea of a strategy that is appropriate for my skill level.

If you have a chance I would highly recommend attending the Race Day Preparation Clinic presented by Coach Tom Manzi. Tom is simply one of the best coaches out there and clinics like this create a huge opportunity for novices. This experience should not be underestimated and has been a huge help to get me up the curve in my first race year. Presentations are at 5:00pm and 6:00pm Saturday August 1^st at pre-registration in the transition area on 5^th Ave. in Belmar.

I can’t wait!

The Event:

The event was well run and extremely organized. Check in was smooth and there was enough parking and plenty of people on the ground to assist.  Staff direction during the race was excellent. Although I was nervous being a newbie I did not make any errors on the course because there was enough race officials directing participants. The post race awards ceremony with food was a nice ending to the day. I am looking forward to participating in at least two more DQ events this season: Aug 2 Tri/Du for Autism at Belmar, Lake Como, and Spring Lake, and the Oct 11 Dottie’s House End of Season Triathlon/Duathlon at Island Beach.

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The Course:

The sprint distance included a 1/4 mile lake swim, 15 mile bike and 5k run. The course was billed as fast and flat and it was. The swim was the only negative I can give the course. The lake was dark and muddy with no visibility in the water. This might be tough to overcome for a first timer if you are not prepared for an open water swim. I think most newbies could be successful in a short lake swim because it is calm water and a 1/4 mile is an achievable distance.

Transition Set-up:

I had no real clue how to set up a transition for a race. I based my set up from what I read and observation. I checked the gear my bike was in to make sure I would be able to get going in the mount. I had a crate with a towel over it and a towel on the floor. My strategy was to have a “seat” in place if I need to sit down to put my on shoes or wipe my feet. My running and bike shoes were in front of the crate. Two bottles of water: one to squirt my feet if needed and one to drink. I laid out a pair of socks if I bailed on my sockless run plan. Lastly my bike, helmet and sun glasses perched on my bike aerobars.

The Start and Swim

I was totally nervous as the first wave left. Being untested I had no clue how I was going to handle race conditions. I made my first mistake of the race at the start. I was too far to the inside and was way out in front. When the second wave started I began swimming like I have been training for months but was quickly disrupted. I was pummeled from all sides in addition to being cold and not warmed up. Basically I was pulled, pushed and literally swam over. I was concerned but not panicked. I fought off the assault and tried to get into a rhythm as the swim opened. I didn’t get warmed up until the halfway mark and did much better on the way back. There was a bunch racers at the swim exit so I stood a little earlier than I would have liked. I finished the ¼ mile swim in 9:42 which ranked me in the second half of the racers at 124/204.

Transition #1

I was slightly winded from my swim and jogged through the checkpoint and towards my bike. I quickly moved to my bike and assessed my feet were ok and no water was required. Standing I slipped on my bike shoes, grabbed my helmet and sunglasses and proceed to run my bike to the mounting area. I think I could have done a little better if I was prepared to mount the bike with the shoes in the clips. Running to the mounting area with bike shoes slowed me down slightly. I hoped on my bike and I was off smoothly. I think my transition time was on the top end because I opted not to go with a wetsuit. My first transition time was 1:33 which ranked 68/204.

The Bike:

I really enjoy the bike portion of the race. I felt good and thought I could hammer the bike and have enough gas in the tank to finish the race. The 15 miles included a loop and was flat. I just concentrated on my cadence and did what I have done in my workouts. Since it was my first race experience I was a bit tentative in a pack of riders but felt like I held my own. My 15 mile bike ride was 41:20 with an average speed of 21.8 which ranked 58/204. I was very pleased with my bike ride.

Transition #2

I approached the dismount area and hopped off my bike cleanly. I ran back to the transition area in my bike shoes. While this worked I felt like I was slightly slower than it could have been if I was able to get out of my bike shoes on the dismount. In spite of this I quickly racked my bike and popped off my bike shoes and went right into my running shoes sockless. I took a handful of jellybeans that I stashed and was on my way. Second transition time was 1:08 which ranked 97/204.

The Run:

I ran out of the transition area strong and was on my way. The run is where my race inexperience negatively affected my overall performance. I was about 30 seconds into my run and realized that my heart rate was way too high to sustain for the 5k. I definitely hammered too hard on the bike and should have held something back for the run. I slowed my pace and needed to get my heart rate down. I reached for my jelly beans and popped a few in my mouth. Because I was breathing heavy I wound up inhaling jellybean coating crumbs. So not only was I gassed but now I was choking. I basically coughed my way to the next water station and felt better once I was able to take a quick drink. I was able to get my stride back and headed towards the finish line. My 5k run was 26:49 on a pace of 8:39 which ranked 126/204.

The Finish:

I was so proud to see that finish line and when I saw the clock I knew I had done well. My goal was to finish the race in an hour and half which I thought was a good goal for a first race. My overall time was 1:20:33 which ranked 126/204. I finished 11/23 in 35-39 age group.

Lessons Learned:

I need to spot my race starts more thoughtfully. Until I am a more accomplished swimmer I should stay back and to the outside. In my training I always ride my bike sockless and will do more runs sockless as well. This was a big advantage in my transitions. I will also be much more focused on quick transitions. I could have very easily picked up a minute between both transitions with a little focus. I also need to better pace myself for all three legs of the race and need to make sure I save something for the run.

My Sincere Thanks:

To all of the Western Monmouth YMCA staff who encouraged and supported my effort. Jodi Pelano who helped me organize the Tri-club and Abby who helped me build my endurance in off season spin classes. To the many great athletes (Jerry, Chrissy, Greg, Andy) who have given me tips and advice that was invaluable. I would not have done nearly as well without Coach Tom Manzi who has been a great mentor and coach. Christian and the entire Cycles 54 team who guided me to the right equipment the first time. To Christine from The Shore Runner whose clinics and coaching has been unbelievable. And lastly to David Stretanski whose ChiRunning coaching helped elevate my running endurance to the next level.

I feel comfortable that an Olympic distance is achievable this year. I will never forget my first triathlon and cannot wait until the next one.

I opted not to workout for the last two days to give my body recovery time and to be fresh for the race. I did however decided to spend some time focused on stretching which I found helped relax me. I am starting to get anxious and I expect anxiousness will ebb toward nervousness as the start approaches.

Today I will pick-up my bike from a needed tune-up in preparation for the race and will continue to work my race day checklist as I pack my gear. 19 hours till check in.

I am totally excited about my first race that is waiting around the corner.

It was great to use the weekend to relax and rest in preparation for my first triathlon on July 11th.  The DQ Triathlon at Vincentown is a sprint with a 1/4 mile fresh water lake swim followed by a 15 mile bike and 5k run on a course that is known to be flat and fast. This week the game plan is to do a few shortened workouts to stay loose before the race. I am already excited about the event and can only imagine the race day emotions and anticipation.

I did a slow run this morning and plan on doing two short bike rides and a swim this week. I also have put together a race day checklist which I will discuss in a follow-up post. I want to be as prepared as possible for my first race since my preparation started almost 1 year ago and now 67  lbs. lighter I am determined.

I opted to do this race simply because I thought I was ready. I have completed more than ample training to prepare me as well as attended a number of clinics to build confidence. I will consider this race test drive for my planned goals because unfortunately there is no substitution for experience. Which is why with guidance from my coach I decided to do a additional race early in the season. Depending on how successful I am I will commit to doing an olympic next month provided I can still register.

The race day countdown continues.