2024 Vancouver Sprint Triathlon

2024 Updates

In my last entry, I spoke about how 2024 was going to be a rebuilding year with a run focus. 

The year started off on track with the Steveston Icebreaker 8k on January 14th. Thomas did the kids run before my race. The problem is, he ran the full thing and he did it at a pace much faster than mine. So I was already winded by the time I lined up for my race. 

I had a good race regardless. We all now my love of out-and-back courses. On the way out I cheered on those (much) faster than me and on the way back I cheered on those behind me. All in all a great race with a finish time of 1:10.31.  

Training continued to go well into the spring. It was then that we welcomed our newest addition, Henry Joseph Hayden, to the family. As I am writing this he has just turned 6 months old. Where does the time go?

Training was a bit sporadic for a few months but started to gain more traction as the summer months rolled in.

But then in April, I had a pretty big bike crash. There was alot of concern that I had broken my collarbone, but luckily the x-rays showed nothing broken. Needless to say, this put a halt to any training. And yes, the bike was ok.

After several weeks of physio, I was able to start running again, but had to miss the BMO Half Marathon I signed up for. I still went and cheered on all the runners on the day.

As I healed, I was able to slowly start cycling and lifting again. 

On June 14th, Thomas did his third race, the UBC Longest Day Kids Mile. I ran this with him since I was not running. But Jen did the 5k and crushed it. 

Later in June I was scheduled to run the Vancouver Half Marathon, but dropped to the 5k distance. This race went very well and it was a huge boost in confidence after a year full of training obstacles. Time 43:32.

Having missed out on the 2 races I was hoping to work toward, I wanted to try and get something else on the schedule. Since I am still coaching with Swim Smart, since Swim Smart is a sponsor for the Vancouver Triathlon, and since I was going to be there anyway for the free clinics we put on for the race, I decided to sign up for the Sprint distance for the 2024 Vancouver Triathlon. 

It wasn't until July that my shoulder allowed me to swim in any capacity so the Sprint distance seemed the best choice. Never mind the fact that all other distanced were sold out when I decided to sign up. 

2024 Vancouver Sprint Triathlon

Sunday morning I helped run the aforementioned swim clinics. I was one of the coaches assigned to help people with nerves/confidents. We ran 2 clinics and had a great group of swimmers.

Afterwards, we set up the Swim Smart tent and chatted with athletes as they came and dropped off their bikes. 

I was sure to get in line early. Unlike other races, transition spots here was first-come-first-serve. Although this year they did have designated spots based on distance. They may have had this in years past, I just don't remember. 

I picked the very first spot out of the swim exit. This meant I would have to run the full length of transition for the bike out and in. But it also meant I could find my spot quicker, could go all along the outside away from others, and be closer to the run out. There were no perfect spots, but this was close. 

 

I was the first bike in Row H closest to the Swim Exit

The next day was race day. Coach Stewart gave me a ride in so Jen and the boys could have the car to come watch later. My wave did not start until 8:45 so I had almost 3 hours to get my setup done. I was done in 15 minutes.

Afterwards, I helped a few of our Swim Smart athletes with any questions. Most were doing their first race. 

I went down the beach to watch the other distances start, cheer, and scope out what the water current was doing. 

After watching more of the races ahead of me, it was soon time for me to start gearing up. I put on my wetsuit and made my way to the beach. I did a short warm up swim before heading back up the beach for one last good luck from my family.

The Swim

It had been almost 2 years since I've done a triathlon of any distance so I went into this race to just enjoy a good day. I had not intended to race it or push in any way. 

It was an in water start (about knee deep) so I stayed on the shore. One of the lifeguards (who I know from coaching) asked me if I was going for a running start. I said that I like swimming in clean water and did not need the extra anxiety of dealing with the washing machine. 

He agreed and said, "Well knowing you, you'll catch up with the pack in no time."

The start sounded, the race was on, and the water erupted. I just stood there waiting for the chaos to pass, then I started my swim.

                                ^ Me

This race is notorious for low tides and sharp rock, but today the tide was higher than years past and it made for a great start.

I started off nice and easy, remembering what the current was doing from watching the races before me. I angled myself a bit to the right to compensate for the current. The water was flat enough I could actually sight the buoy itself. 

After a short while, I had indeed caught up with the pack. I swam past several swimmers who went out too hard and were now paying the price. 

Once I was in the middle of the pack I noticed something odd. When I would sight the buoy, there was no one between it and me. Everyone within sight was about 25 meters to my left.  

Before I knew it (and with the help of an outgoing tide) I was at the first turn. I took the turn, got jostled a bit at the pinch points, and was able to sight the next buoy right away. 

Once clear of the crowded turn, I eased back in. And once again, when I sighted there was no one between myself and the buoy. The outgoing tide was pulling everyone away to my left again. 

I know I pride myself in being able to pick excellent sight lines, but today I was on point.

I took the second turn and was on my way back to shore. I knew from the day before that the sun would in the perfect spot to use as a sight line. Again, having watched the previous races, I knew everyone would be pulled left towards Second beach Pool.

Photo courtesy of Coach Oscar

And once again, I had clean water in front of me. I few other swimmers followed me and I had a little company, but pretty smooth sailing otherwise. 

As I approached shore, I swam in as far as I could. I will admit, I cold have swam up further, but I knew where the big rocks were and did not want to cut up my hands. I stood up and made my way up the beach to prepare for the bike. 

The Bike

My bike was super easy to find. It was the first bike you see out of the swim exit. Even though it had been some time, I somehow still managed to remember how to do a deliberate but speedy transition. I scarfed down a gel and started making my way to the bike exit. 

As I was going through the bike exit, I was passed by many athletes sprinting by me. I joking said to the spectators, "I'm not sure why they're in a hurry. We are all going to the same place." That drew some laughs and cheers.

As I was about to leave for the mount line, I hear my son yelling, "Run Daddy Run!"

"That comes later buddy"    

As I approached the mount line, I heard (then saw) a group of friends. My Buddy Stuart was there heckling me. I guess he thought this was a cyclocross race. I just looked at him and said that I had a better swim than his swim in Penticton. Stu had just done Ironman Canada.... Where the swim was cancelled.      

I took the first part of the bike easy to get into the groove. I hydrated and found a good steady gear. 

I opted to ride my road bike (which is now my gravel bike with road tires). I chose this bike for 2 main reasons. First, its the bike I've been riding all summer and secondly it had better gearing and handling for a course with one big hill in the middle (that I had to do twice). 

As I played leap frog with a few other athletes, I noticed the course seemed a bit less crowded than the last time I raced. I found out later that the race organizer spaced the start times out more after lots of feedback about the crowded bike leg. 

I saw so many Swim Smart athletes and clients. Cheering them on was good motivation and distraction for me. Especially when it came time to climb the hill. 

I took the hill nice and easy. There was no sense hammering up when I knew I'd have to do it again AND run 5k after. 

I got to the top, navigated a few rollers, then started my descent. Now I used to be very good at descending, but I had a close call at a training camp years ago and I've never mentally recovered. Plus some of my devil-may-care attitude left once I became a dad. Nonetheless, I still made up some time on the downhill. 

I made my way back down to Second Beach, whipped around the turn, and started my second lap. 

The second lap went pretty much the same as the first. But since it was less crowded now, I could pick up some speed on the downhills. Although a less crowded field meant no distraction on the uphill.

I made my way to the dismount line, dismounted, then made my way to transition, but not before getting a  cheer from my family. 

I made my way to my spot (again, easy to find) and started prepping for my run. 

I did something different this race. I put all my run gear (sans shoes) into a large freezer bag. This way, I could toss on my shoes and gear up on the go. I was a bit worried an official may stop me, but technically this is allowed. 

I exited transition and an official asked me where my bib was. I did make sure my bib was clearly and fully visible in the freezer bag, so I just held it up and kept running. 

The Run

There was in aid station right outside transition, I grabbed some water and threw away the freezer bag.  

I started and eased into a good pace. It was a fast pace, but I was feeling good and knew it was only 5k. After a great swim and good bike, I was eager to see what I could do. 

I've frequently shared my love of out-and-back courses and that combined with a race where I knew so many people made for a great first half of the run. 

I passed the Inuksuk thinking the run was a 2 lap course. When it kept going I felt sense of relief. Only one out and back. Mentally I was prepped for 2, so this was great. 

I made it to the turn around under the Burrard Bridge and started making my way back. There were less people I knew on the course now, so I started calling out anyone I saw based on their bib numbers.

"Great work 854!"

"Looking good 267!"

My pace was still faster than my usual half marathon or 70.3 pace, but I was feeling good and only had 2k to go. 

The course went right and up a small hill. Then it was tree cover and a long downhill to the finish. 

As turned right to enter the finish chute, a group of friends were there cheering LOUDLY.  It was a good feeling. 

I could see the finish line and then my family. I saw Thomas there with his arms out, so I picked him p and ran across the finish line with him, recreating the finish from 2021.

When I set him down, he was very upset that I got him wet, but when he saw the volunteer put the medal on me he said, "You did that? Good job Daddy!" And gave me a thumbs up.

I found the rest of my family and regrouped. I chatted with all the athletes I knew who were still around and gave my race recap to my coaches. 

All in all an amazing day. The weather was perfect. The water was perfect. I executed a great swim. I handle myself on a bike course more technical than I am used to. And I had a great run. 

Looking back I was only 13 minutes over my personal best in a sprint distance. 

It's great to be back into racing again. This year has been a good reminder that life happens and you adapt. I am glad I took the time to rehab and heal my injuries properly. Better to lose out on most of this summer than to never heal and give up all future racing.  

Thanks for taking the time to read this entry. Fingers crossed there will be more realgar additions here. 

Up Next: Great Trek Half Marathon