Race Prep Weekend in Tri Cities
- thehappytriathlete
- Aug 26, 2025
- 8 min read
This past weekend in the Tri Cities was all about swim, bike, run and VACATION time. It was a perfect mix of solo efforts and group camaraderie. Here’s a recap of my training weekend, filled with highs, lows, and lessons.
I am getting spoiled getting to bring my comfort items to race days and training weekends. I may not be able to fly to a race again....
My automated coffee machine and my awesome chair - thanks to Deb and Chris Hatfield for introducing me to this chair - it was an awesome addition for this trip - I used it every day.
Love the art work in the hotel -it's like it was made just for me.
Friday Morning Swim and 10.5 Mile Run
The weekend began with an early morning swim session. 3Rivers group is AMAZING - they offer supported swims on Friday/Sat through the summer. So nice to have Kayaks and a group of folks to swim with. The swim was wonderful and can't say enough about the support. The river didn't seem to be as fast as it actually was, which was nice. Very different than Oregon where you see the bottom flying by you. There were a few sections with weeds, but otherwise great! Like Oregon - turning into the 'harbor' to get out takes some strong strokes but no MUD banks. Looking forward to this swim on race day - yes, I said it - looking forward to a swim. ;)
Swim Stats:
Distance - 2,578 yd
Time - 26:13
Pace - 1:01 /100yd - WOW - hope it's this fast on race day!
After swimming, I transitioned to a 10.5-mile run -
Started at my hotel with my hydration bladder filled and salt tabs. Watch timer was set to every 8 minutes to ensure I remembered to drink. I needed to make sure I drank due to heat and ensure I didn't mess up the rest of my training weekend. SUCCESS! My hydration bladder was EMPTY and salt tabs, chews were on point.
Stats:
Distance - 10.5 miles
Time - 1:59:25
Pace - 11:22 /mi - neg split!
Saturday Solo Ride: Flat Tire at Mile 20
Saturday a solo bike ride on the Tri Cities bike course. I thankfully got a garmin file from the Tri Cities FB group that took us 'off' the busy highway parts to the race course. Marques Garcia had a lot of the course marked since he was leading a supported ride on Sunday. Every time I saw a 'tape arrow' it was COMFORTING. I ride a lot on my own, but being out on a 56 mile loop in an area I am not super familiar with every little comfort was needed.
Riding out of town is about 10 miles, there is one short steep hill about 4-5 miles in to get your heart rate up. The next hill comes about mile 10 or so - new pavement so that is something to look forward too...and you can see it coming and it gets to warmed up for the BIG one that is coming soon..... Queensgate. This one is weird for me - last year in my training weekend (first time up) it about killed me - couldn't breathe and got frustrated as folks passed me- but I made it. Race day was fine - thankfully. Same thing happened on Saturday - short of breathe but able to mumble a few words as a guy passed me and told me 'nice' bike. Made it again but took a bit to recover. Then we get to go down. Do have to be ready for those pesky side winds.
About mile 20 my front tire got a thorn and promptly went FLAT. Pulled into a driveway to have room to work. Pulled my flat kit out which included the tool to get my front wheel off. Tried and was unable to get the leverage to get the damn wheel off. Mind you I take it off and on ALL the time to get it off my trainer. So, yea I was getting annoyed. I took all my bottles of the bike and flipped it over - then tried again and SUCCESS! Whew.
Next up the tube and hand pump. It's been more than a year since I had used the pump - and for the life of me couldn't figure out how to get it on the valve to add air to it was easier to seat the tube in the tire. Wasn't sure if it was initially the tube - so pulled my second tube out and almost had a melt down - this tube would not fit my rims - it was too short. Lovely, I have only one tube with me....and 26 miles to go no spare. To add salt to 'potential' wound I had not one but two tubes in my hotel room. Got the spare in my tire and used my Co2 to get it filled with air. Thankfully, I had no more flats on the ride. Needless to say, later that night I :
looked up how to use my hand pump as reminder that it requires me to 'tread' the valve in order to get air in the tube.... and will be practicing this again more often.
went to local bike shop and bought 3 additional tubes
For Sunday's ride - I had 3 tubes with me that WORK with my rims and 5 Co2 cartridges. - therefore no flats occurred on Sunday.
If you are reading this - PRACTICE FLAT CHANGING more often so that race day or any day you know what you are doing.
Other than thinking I might have another flat and possibly need to call an Uber. Which made me remember back a long long while ago I called AAA. AAA will come rescue you on your bike in Washington state - I know this as they rescued me before. - in case you need it - check it out - https://wa.aaa.com/roadside/bicycle-service My first tri bike was put on a Flat Bed Tow truck as the crank fell off. That was amazing and a fond memory.
Got a bit turned around in last few miles but safely made it back to hotel. Encountered a bit of GI distress which is new for me on bike. Next up 2 mile T- Run.
Ride Stats:
Distance: 57 miles
Moving time: 3:56
Avg Speed: 14.5
Power: 116 W
T run was good - was able to put two good miles in - even with the heat. Mood was good.
Run Stats:
Distance: 2.01 mi
Time: 22:08
Pace: 11:02 /mi
Sunday: Supported Ride from Marques Garcia
Sunday turned out to be a much better ride with company. My mood was good due to having already done the ride once, not being solo, and having buddies. Coach Michael warned me it might take a bit to warm up due to the prior two days of volume. I already knew it would probably take me a while to warm up.
Coach Marques asked us to be patient riding out of town and the ride was not a race!
We stayed mostly together for the first 5-10 miles which correlates to the first couple of hills.
Marques was on course with his car so he continually popped up in places that may have been confusing. It was so nicely supported and those ARROWS were great.
Once we got over the hill it was down the otherside to the long 'false' flat section. I put my head down and pushed. Heather was on my wheel, which made me happy as I knew I'd work harder. She asked me at one point what my power was, I said I didn't want to look I wanted to just ride hard. We made it to the aid station where both her and Marques said I was on FIRE. Aid station number 1 - a litte Coke and wonderful ICE cold Water! Great reset to the next section of ride which I can BLACK Hill / Road of death. (slightly kidding but not really)
Yes, the 'black hill' - it's not too bad, just more climbing and it's very black pavement I don't even remember if there is a yellow line painted - I only see black and after the hill it's just a long road by the highway with a slight grade. Hope for wind on race day as this would be more of a furnace - there was a breeze both days thankfully. Heather passed me on hill and I said she was killing it. She said it was because I gave her a long rest break. Thanks for the boost Heather! We made it to the second aid station - with 7 miles left to go.
At this point it was me, Heather and Jarrod together for the remaining 7 or so miles back into town. We took it easy as we were back on trails. It was fun riding with them, very strong riders.
Ride Stats day 2:
Distance: 57 miles
Moving time: 3:32
Avg Speed: 16
Power: 133 W
Next was supposed to be a 'minium' 6 mile run - I was prepared - cooler in car with ICE. My hyration bladder was cold, my visor was cool as it too was in the cooler. Put ice in my nice little Zoot Bra pocket - it melted almost instantly. Drank some cold Ice Tea then thought I was ready to go......Headed around the park, bathroom stop then out to the unshaded brown desert. Mile 1 was good.... then much to my disappointment, my legs were done so walked 1.5 back to the car. After a solid mood boosting ride, I was bummed to say the least. Coach Michael said it might not be pretty and pretty it wasn't.
I won't give in on race day. There will be aid stations, other people running and I'll be rested. I trust in my training and trust in my coach. We have have bad T run before....
Reflecting on the Weekend
I needed some time away from work, and this weekend was perfect. To have 5 full days of nothing but training, sleeping, binge watching Grey's Anatomy, getting to check out various places to eat. Between Salem and Tri Cities - really enjoy spending time at both these venues.
Hotel - for this weekend was the Richland Riverfront hotel - it's about 1 mile from Start/finish line. Reasonably priced for this weekend - I'd absolutely stay here again for a training weekend. It was quiet and had the BEST airconditioner of ANY hotel I've stayed - 60 degrees of sleeping perfection - IYKYK.
Until Race Weekend!
Food Stuff:
Thursday- Lu Lu's - excellent Steak!
Friday -
Lunch - Porter BBQ - YUM - brought some memories back from my southern upbringing.
Friday evening: 'Early Bird' dinner at Budd's Broiler - 3 course dinner - salad, steak and crème Brule - The desert was amazing!
Saturday - Italian Night - La Bella Vita - excellent chicken parm - a TON of food for a good price. Needless to say - I had enough food for 5 people.
Sunday - Sterling's - the BEST Espresso Martini EVER and excellent pasta. I had this Martini last year and was surprised that I could wait until Sunday to have one.
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