Seafair Sprint Triathlon 2025 – Race Report

Date: July 20, 2025
Race: Sprint Distance – Seafair Triathlon
Chip Time: 1:37:18
Improvement: Beat my best-case forecast (1:45) by 8 minutes 🎉

Results Snapshot

Segment	Projection	Actual	Note vs. Projection
Swim (750m)	~19–20 min	18:52	Faster than expected, despite foggy goggles
T1	~2:00	2:23	Slightly slower, took gel here (should have been earlier)
Bike (12 mi)	~45–46 min	44:24	Strong ride, thanks to hill training
T2	~1:30	2:20	Lost ~45 sec finding spot, marker needed
Run (5K)	~30–32 min	29:19	On target, steady start, strong finish
Total	~1:45	1:37:18	Beat projection by ~8 min

Race Day Pictures

Race Prep

Race week was about getting organized and keeping it simple. I packed the day ahead, checked off the minimal gear list, and collected my packet early. Allison’s coaching had set the rhythm — long hilly Saturday rides, Sunday swims, and steady sessions gave me confidence.

The night before, I made notes: wake early, have breakfast, get to the venue 90 minutes ahead, do a 10-minute run warm-up, and a quick swim dip to get a feel for the water. Also — mental notes: eat a gel 30 minutes before, keep goggles clear, stand at the front of the swim pack, and keep momentum steady.

Race Day

Woke up at 4:15 am, showered, dressed, loaded the bike, and was out the door by 5:15. Reached the venue around 5:50, found parking, and got transition setup done. Noted to keep my glasses on the bag (lesson from Lake Wilderness).

Did a 10-minute run warm-up to get the heart rate up, then a quick dip in the lake. Wetsuit on, checked goggles, lined up with my green-cap age group (45–49M).

Swim (750m – 18:52, 2:09/100 yd pace)

Goggles fogged up right before the start — not ideal. I need to research prevention for future races. Still, standing near the front of the pack proved to be the right approach.

At the horn, I focused on keeping pace and staying steady. Got jostled, kicked a bit, but held rhythm. Rounded the buoys and headed back strongly, feeling good as I passed people along the way.

Out of the water in 18:52 — much faster than my usual 850m swim times. This was a great start.

T1 (2:23)

Smooth and efficient. Took a gel here, but in hindsight I should have had it earlier — either pre-race or at the very start of the swim. Lesson learned.

Bike (12 miles – 44:24, ~17–19 mph)

Felt super strong from the start. Passed a lot of riders and held 17–19 mph on the out-and-back course. First half was ~22 minutes, then I turned around with focus and intensity.

The back half had challenges — speed dropped to ~15 mph at times, and strong winds added difficulty. Still, I stayed steady, took a gel three-quarters in, and finished the bike in 44:24 — faster than I had projected. Huge improvement, thanks to the hilly Saturday rides.

T2 (2:20)

Lost about 45 seconds here searching for my transition spot. A small thing, but one to fix: leave a visible marker next time.

Run (5K – 29:19, ~9:30 min/mile)

Allison’s advice was to start steady, not all out. That helped. Mile 1 was about finding rhythm, mile 2 had a steep climb where I shortened steps and kept arms moving, and mile 3 was about sustaining pace and then emptying the tank.

At one point a runner said, “You make it look so easy!” That compliment meant a lot — it felt like months of discipline were playing out.

On the final hill I grabbed water, crested strong, and then sprinted hard down into the finish chute. Clock stopped at 1:37:18 — a full 8 minutes better than my best forecast.

Reflections

Crossing the line, I felt validation. Not just from the clock but from the discipline of showing up every day and executing a plan. Middle of the pack in my age group for the first time in any triathlon.

What Worked Well

Swim: standing in front of the pack gave me confidence.
Bike: Saturday hill rides paid off — strong out and back.
Run: steady start, strong finish, compliment from a fellow runner was fuel.
Pre-race prep: packing the day before, clear mental picture, calm setup.

What To Improve

Goggles: prevent fogging.
Nutrition: take gel before race or early in swim, not in T1.
Transition: add a visible marker to save time.
Bike: keep focus in headwinds to hold pace steady.

Final Reflection

Beating my own prediction by 8 minutes showed me again that when I apply myself with discipline, the results follow. If I sustain this focus, I’ll keep moving up in my age group. More importantly, it reminded me that success is predictable when mindset, planning, and execution come together.

I’ll cherish this race for a long time — it gave me renewed confidence, joy, and proof that showing up and being present every day pays off.

Nomadic Thoughts