This past weekend, I completed my first triathlon in 2:40. It was a mix of determination, a bit of luck, and a lot of lessons learned. Looking back, I realize how a better training plan, clear goals, and proper equipment checks could have made all the difference. But what stood out to me was how understanding my body and relying on the fitness foundation built through CrossFit allowed me to push through, even when things didn’t go as planned.
The Training Plan That Wasn’t
Let’s be honest—I didn’t stick to the training plan I originally mapped out. Life happened, and something always seemed to get in the way. The swim, the bike, the run—each part of the triathlon exposed the gaps in my preparation. I never made it to the pool, except for some fun splashing around with the kids, some light swimming at the beach, and some fun swimming during the gym’s first float. So, when I found myself 3/4 of the way through the 750-meter swim, it was only then that I remembered, “Oh yeah, I can actually swim.” Ironically, Rocky had told me the week before, “Don’t forget to remember that you can swim.” This was the longest swim of my life, and it was a wake-up call on the importance of sticking to a plan. I should have made it to the pool for those laps I’d planned to swim!
My biking preparation? A total of 7 miles this summer. My first training ride ended with a busted tire, and my second—after finally getting the bike fixed—was only 6 miles (which I wrote about last week). During the race, my bike clip malfunctioned on my right shoe, leaving me unable to clip in for most of the ride. And when I did finally clip in, I couldn’t unclip for the big hill I decided to hike up rather than ride. The run was a struggle, with my quads cramping up badly. Running is something I’ve trained for all summer, but I’ve never felt the “brick” as Rocky calls it. But I finished, and I now have a baseline PR to improve upon for next year.
The Importance of Pre-Combat Inspections
One of the most significant lessons came during my transitions. I spent 13 minutes—13 minutes!—in transition zones, a glaring indication of poor preparation. In the military, we talk about Pre-combat inspections (PCI) as a critical step before any mission. Checking your gear, knowing your equipment, and ensuring everything is in working order can be the difference between success and disaster. I realized that I didn’t give my equipment the attention it deserved. My faulty bike clip and the time lost in transitions were reminders that a lack of thorough pre-checks can cost you—sometimes more than just time. I was lucky I didn’t get injured, but this experience reinforced the importance of being meticulous with my gear.
How CrossFit Prepared Me for the Triathlon
Despite the gaps in my training and preparation, there’s one thing that carried me through: CrossFit. The CrossFit methodology emphasizes a broad, general, and inclusive fitness that prepared me to handle the unexpected. The baseline of fitness I’ve built over the years through CrossFit workouts allowed me to complete the triathlon, even with minimal specific training. It’s a testament to the effectiveness of CrossFit as a foundation for any physical challenge.
In the CrossFit pyramid,
sport sits at the top, built on the foundations of nutrition, metabolic conditioning, gymnastics, and weightlifting. The idea is that if you excel at these foundational elements, you’ll be prepared to tackle any sport or physical challenge. My triathlon experience was a perfect example of this. Even though I didn’t have the specific training I needed, my overall fitness and body awareness, honed through years of CrossFit, allowed me to push through and finish the race.
Moving Forward: Setting Goals and Preparing Properly
As I reflect on this experience, I know there’s plenty of room for improvement. A more structured training plan, better goal setting, and meticulous equipment checks are at the top of the list for next time. I also realize how much I would have benefited from having a full-time training buddy to keep me accountable and motivated. Thankfully, my wife Sara has shown interest in doing the Luray Sprint Triathlon with me next year—maybe we can even get a team together from the gym!
But I’m also encouraged by what I was able to accomplish, even with the obstacles I faced. Understanding your body, having a solid fitness foundation, and preparing for the unexpected are critical components of success—not just in a triathlon, but in any physical endeavor.
So, as I look forward to my next challenge, I’m more motivated than ever to train smarter, prepare thoroughly, and continue building on the foundation that CrossFit has given me. Sometimes, just making it to the starting line is half the battle, but being prepared for what comes next is what will get you across the finish line.
