The Project Manager’s Guide to the Triathlon

After reading everything I can and doing a trial of the course, here is my plan for the triathlon this week:

Monday: Rest day after the weekend trials on the course (only walked one mile at lunch); begin to hydrate

Tuesday: Swim 1 hour

Wednesday: Bike 1 hour

Thursday: Run/Walk 45 minutes

Friday: Swim 1 hour; start to add a few more good carbs; get a super good night’s sleep


10:00 am Drive up to Lake Lanier and check in my bike and get registered for the event, pick up race packet

12:00 noon Attend race info sessions

1:oo PM race nutrition talk

2:00 pm -slow, easy trial swim along the swim course

5:00 pm back home for an early supper, pack the car, get ready for the race and then early to bed


4:00 am – up early for small breakfast and then off to Lake Lanier

5:00 am – get set up in transition with all my gear, nutrition and hydration, check on my bike

6:00 am – a last little food and water before the swim at 7:30

6:30 am – make my way to the swim area

7:00 am – Race starts

7:35 am – My wave (45-49 year olds) enters the water and the race begins for me!

My Goals

I thought it would be interesting to see how well I’ve estimated these later:

Swim (1/3 mile): 20 minutes – ACTUAL time was 18 minutes 22 seconds

T1 (1/3 mile walk, plus gear change, get on bike): 10 minutes – ACTUAL time was 6 minutes 8 seconds

Bike (18 miles) : 90 minutes ACTUAL time was 1 hour and 23 minutes – 83 minutes

T2: (Rack bike and helmet, grab hat and run water bottles): 5 minutes – ACTUAL time was 3 minutes 59 seconds

Run (3.2 miles) : 42 minutes ACTUAL time was 42 minutes and 42 seconds

Total time allowed is 3 hours and 30 minutes (210 minutes)

Total estimated time: 167 minutes ACTUAL total time was 2 hours and 34 minutes or 154 minutes

Total estimated lag time: 43 minutes – ACTUAL TIME  – had almost an hour lag time!

Gear List:

Here is the race gear I’ve put together – nothing fancy and as usual, my clothes are all from the Goodwill!

My triathlon “Costume” consists of:

1. An Under Armour long sleeve white shirt that I found at the goodwill. It wicks moisture away, provides some arm, boob and tummy control, which keeps painful flapping to a minimum and keeps me from burning in the sun.

2. A bright green running top with a good built in bra that combined with the under armour, keeps the girls from flopping around and hitting someone in the eye.

3. A pair of almost knee length Cannondale padded bike shorts that I bought on clearance in December (they were much too tight and are now just a touch too big, but not so much that they slip off in the water, thank goodness. (best $30 I spent so far!)

I will wear this the entire race. For swimming I will add:

4. My prescription swim goggles, the Iron Girl race cap and a nose clip. (I have three of them and plan to stuff 2 of them in my race cap as I cannot swim without them. Sad, but true, because I’ve tried.

For biking I will add:

5. My bike: a Giant FCR 1W – a woman’s bike that I bought used in December for $400 (normally goes for over $1000 – so I think I got a great deal and I’ve loved riding it.) I have the race cues/turns laminated and stuck to the handlebars in case I’m so slow that no one is around when I get to the turns, plus I have a spare tire, CO2 cartridges, chapstick and TP in my tiny little bike bag that fits under the seat. The bike came with a nifty cool little bike computer called a  Cateye that I LOVE and it shows me elapsed time, distance and speed. Very cool! (I’m such a geek!)

6. My helmet is a $40 Specialized I got last weekend when I discovered my really old helmet was not CPSC certified.

7. My prescription sunglasses and a road mirror (some of this course is on a 6 lane highway!)

8. My ocelet workout/bike gloves with the wrist wraps – really helps my wrists on a long bike ride, plus my grip when my hands start to sweat.

For running I will add:

9. My Shoes: Aasics GT-2150 and I wear these great Features running socks.  I got both at the Big Peach Running company and have been delighted with them. $100 including the socks as they were last season’s model. For $8 I added the easy-laces – those elastic laces so I don’t have to tie/untie my shoes, just slip them on.

10, 11 & 12. Racing belt – Nathan labs $10 and a bright orange hat to shade my face/nose and some wrist sweat bands

13: My two Nathan Labs running water bottle (the first was a really cool birthday gift – thanks Don & Sheila!)

14. My Garmin 305 – that in theory I could use for all five splits – but I really only use it for running/walking to see how far I’ve gone, my time and my pace.

For Nutrition and Hydration (sounds cooler than “what I’ll eat and drink, doesn’t it?)

Nutrition (Eating): May not need all these, but will have them just in case

Swim: 1/4 of a Labrada Rock n Roll bar in a baggie, between my under armour shirt and my running top to eat on the 5 minute walk up the hill from the swim (as a post-GBS-WLS patient, I will need a little boost after the swim and before the bike ride

Bike: 2 more pieces of the Rock N Roll bar, in a baggie, waiting at T1 to put in my shirt – 1 at half way point, 1 just before getting back to T2

Run: 1 more piece of the Rock N Roll bar, in a baggie, waiting at T1 to put in my shirt – to eat at the half way point

Hydration (Drinking)

Swim: Drink and pee about 30 minutes before the race begins

Bike: Drink a long drink from my running water bottle at T1; have a full bottle of my own homemade “GBS-Tri-Ade” with crushed potassium, salt and a Kellog H2O lemonade packet already loaded on the bike.

Run: Two water bottles, one with water and one with my “GBS-Tri-Ade”


In my transition area I will have  a small towel, some paper toweling to wipe off my feet after the swim transition (we have to walk barefoot for 1/3 of a mile – is that crazy?), a small tube of sunscreen to put on between bike and run and a roll of TP, ’cause I hear they always run out and after this race I know I’m gonna have to go! I’m having my bike checked out tomorrow and my husband has suggested I try to program my Garmin to tell me when the turns and hills are coming up, so I’ll play with that this week.

One thought on “The Project Manager’s Guide to the Triathlon

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s