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Old 11-09-2008, 03:50 PM   #1
Steven Ngo
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Participated in First Triathlon -- Thanks Crossfit!

Alright, back in march (w/f s link to CF board) I ran my own 10k for the first time.

This past Saturday, I participated in my first triathlon. It was the Catalina Triathlon; sprint distances -- 800m swim, 15k bike, 5k run. I thoroughly enjoyed it as the water was beautiful and the weather was absolutely perfect (sun was out but not scorching).

My splits:

Swim - 15min, 22.1sec (used an orca sleeveless wetsuit)
Transition 1 - 2min, 56.9sec
Bike - 43min, 41.4sec (shoes were puma H-streets and rode a mtb)
Transition 2 - 1min, 00.0sec
Run - 25min, 42.7sec (shoes were nike lunar racers)
Total - 1hr, 28min, 42.9sec

Place - 29 out of 47 in division (30-34yo male); 176 out of 300 male; 211 out of 448 overall.

Pic of course map attached with my red annotations of the hills (the hills!!!). I'll post actual race day pics when they're sent to me.

Thanks to the crossfit way for building the strength, endurance, and mental toughness to get through my first, and certainly not last triathlon, multisport competition
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Last edited by Steven Ngo : 11-09-2008 at 04:00 PM.
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Old 11-10-2008, 08:01 AM   #2
Brian Bedell
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Re: Participated in First Triathlon -- Thanks Crossfit!

Did you do any other training besides CF?
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Old 11-10-2008, 09:11 AM   #3
Steven Ngo
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Re: Participated in First Triathlon -- Thanks Crossfit!

Since May of this year I've been doing about 95% strict crossfit main site WODs (not 100% as some have to be scaled and others i don't do at all such as heavy snatch or running backwards).

Around the end of September, I started throwing in extra work; one or two of the following for 2 out of the 3 workout days:

Swim - just did laps at 24hr fitness pool; a 500m swim at relatively calm Redondo beach; and a swim at Huntington beach with lots of waves which ended up helping me get used to the hectic action at the start of the race swim.

Bike - mostly used the stationary bike; picked up some intervals from crossfitendurance site and did those.

Run - if main site WOD had run then that was that; otherwise, again, did intervals.

What also helped was practicing through brick workouts like swim and then immediately bike or bike and then jump right on the treadmill (or run outside).

Everything gathered from websites and videos; no real coach/trainer to work with.
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Old 11-15-2008, 01:42 PM   #4
Nancy Cohen
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Re: Participated in First Triathlon -- Thanks Crossfit!

Great Job Steven! I can't wait to do my first tri (next year)!
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Old 11-20-2008, 02:54 PM   #5
Steven Ngo
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Re: Participated in First Triathlon -- Thanks Crossfit!

Thanks Nancy. You're gonna have a lot of fun with it. I sure as heck did, especially the swim!

Brightroom, the official picture takers at the event, put up their pics (w/f s to thumbnails):
http://www.brightroom.com/view_user_...0&PWD=&BIB=440

I see i have a serious underpronation(?) problem
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Old 11-20-2008, 05:46 PM   #6
Nancy Cohen
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Re: Participated in First Triathlon -- Thanks Crossfit!

Great photos!

You did the bike segment on a mountain bike! So, just think how much faster you can go if you get a road bike before your next tri!
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