Episode 150: How to Race a Faster Sprint Triathlon

In this week's episode, we use Katie's recent race at Dover Tri as a jumping-off point for a deep dive into how to race a sprint triathlon from start to finish. We cover race-week preparation and mindset, pre-race fueling, swim strategy, TT vs. road bike tradeoffs, previewing the course, pacing by feel instead of being glued to your watch, and high-carb fueling even for short efforts. We also get into all the little ways to race faster without gaining any additional fitness, from sighting and transitions to lock laces, liquid carbs, bike handling, and cutting tangents on the run. Finally, we talk about using competition to your advantage, reinforcing your strengths when racing gets hard, and evaluating your execution before you even see the results. Whether you're getting ready for your first sprint triathlon or have been racing for years, this episode is packed with practical ways to race smarter and faster. Check it out!

Handling immediate pre-race life stress:

• Applicable to many situations: curiosity mindset

• Confidence demands evidence

  • Can perform in the wake of stress/unexpected events (story from WT Tri motorcycle accident) 

  • Can perform on no sleep (IM St. George and many others)

• “Body knows what to do” / “Put brain in pocket”

• Racing as a grounding experience and a situation in which I can reset to feeling most like me → A gift 

Dover Tri insights/noticings:

• Shoutout to local races, Dover Tri specifically

  • Nice thing about little local races - they randomly changed start time at the last minute and it was totally fine

  • Shoutout to Jeff Reed bringing back a local favorite triathlon next year: Tri Mascoma

• Thoughts on a split transition setup

• Having someone to chase, or the idea of someone to chase 

• Race HR != training HR

  • + feel of intensity in the water was something I hadn’t experienced since May, and I definitely felt least comfortable in the water (i.e. my swimsperiment didn’t help that much because I didn’t do any intensity)

• Thinking about your strengths during the race, e.g. hills

• Reminding yourself what you did well before you see the results 

• How I fueled for a sprint triathlon

  • Usual breakfast (oats/PB + latte) 2.5 hours before race start

  • Fig bar 15’ before gun went off and sipped on a bit of sports drink throughout the morning

  • 50g carbs in bike bottle (finished 3/4th of it)

  • One gel on run (30g)

Many ways to be faster in short course triathlon racing that require no additional fitness (many people ask us whether many of these things matter and when you add them all together, I think they do): 

• Practice really good sighting and not swimming extra -- so many people go wide!

• Swim all the way until your hands touch the sand when you take your stroke -- then stand up and run. Don’t wade through waist deep water!

• Wear a wetsuit even if it’s not crazy cold (but still under temp cutoff) and practice taking it off quickly when you OWS

• Addendum to my question on TT bikes: DEFINITELY TT if you can

• Liquid carbs particularly on the bike

• Improve cornering on bike and general bike handling 

• Cut tangents on run courses when safe/allowed

• Transition shortcuts

  • No socks

  • Lock laces

  • Optimal location if you self-select

  • Visualizing entry/exit beforehand

  • Run out of transition holding hat/race belt and put them on while running (so the only switch you need to make is socks)

  • To discuss: Flying dismounts/mounts (I do not do them because the ROI for safety is just not there yet for me and I can transition fast without)

Challenge/Resource of the Week

Katie: Add a true C race to your season planning for next year!

Jim: Think about what you did well at the end of your next big workout!

Gear Pick of the Week

Katie: Foggies Anti-Fog Goggle Wipes

Jim: NNormal Cadi - trail running shoe