Over the weekend, I lined up for Race 6 of the Queensland Triathlon Series at Raby Bay, just south of Brisbane — and it turned into another close and competitive race.
For those new to the journey, my name is Des Trindall — a 57-year-old triathlete based in Brisbane, training for Ironman Cairns 2026 while balancing work, family, and everything else life throws at us.
This race formed part of my Road to Ironman Cairns, and while it wasn't perfect, it delivered another strong performance — and another podium.
The Course
The Raby Bay Triathlon is a short, sharp, and tactical race:
| Discipline | Distance | Details | |------------|----------|---------| | Swim | 900m | Marina swim — calm, clear water | | Bike | 24km | 5 laps with rolling efforts | | Run | 3km | Flat, 3-lap out-and-back course |
Swim Course
The swim starts in the marina — a fantastic venue with calm water and clear sighting. Straight out along the channel, turn around the buoy, and straight back into transition. Simple on paper, but still tactical depending on positioning.
Bike Course
The bike is a 5-lap circuit featuring two small climbs per lap — that's 10 short efforts overall with opportunities to spike heart rate if you're not careful. This type of course rewards controlled pacing, especially when preparing for longer racing like Ironman.
Run Course
The run is flat — 1km out, 1km back, three laps. This makes pacing and racing strategy critical, and also allows you to track competitors closely.
The Swim – Controlled and Relaxed
The swim started as an all-male wave, with around 40–60 athletes.
I positioned myself front line, middle of the start, ready to find fast feet. The plan worked perfectly — a small group formed early, and I settled onto the tail of that pack. Everyone swam respectfully, with minimal contact, which made for a smooth swim.
One of the most encouraging signs was no panic during the swim.
In previous races, I'd experienced some breathing anxiety around 200–300m in. This time:
- Relaxed throughout
- Controlled breathing
- Comfortable heart rate
I exited the water feeling fresh — exactly what I wanted for the rest of the race.
Transition 1 – Smooth Execution
Before the race, I walked the transition area and picked clear sighting markers.
That paid off:
- Found the bike quickly
- Helmet on
- Straight out onto the bike
Small details matter in short-course racing.
The Bike – One Close Call
The five-lap bike course required careful pacing.
The goal:
- Avoid red zone efforts
- Keep heart rate under control
- Maintain consistent power
The race was going smoothly until one moment near a roundabout. Trying to maintain speed while navigating slower riders, I hit a deep pothole that I hadn't noticed on previous laps.
The result:
- Aero bars dropped about 6cm
- Violent jolt through the frame
- Lucky not to crash
- Lucky not to puncture
Fortunately, the bike was still rideable with only a few kilometres remaining — so I continued without major time loss.
But it was a reminder: even small mistakes can impact your race.
Transition 2 – The Costly Mistake
After a strong bike, I entered Transition 2 — and made a mistake.
I ran into transition, found what I thought was my gear, and began changing. Then I realised: wrong spot.
My gear was about 15 positions further down the rack.
I had to:
- Pick up the bike
- Run to the correct rack
- Reset completely
- Restart transition
During that scramble, I noticed another competitor heading out — likely in my age group.
That gave me someone to chase.
The Run – An 8-Second Battle
The run is where the race really unfolded.
Three laps — 1km out, 1km back, repeat. I started controlled:
- Didn't go too hard early
- Focused on rhythm
- Gradually closed the gap
By the final lap, I'd passed the competitor and built about a 50m lead.
But with 1km to go, he surged again.
We battled to the finish — and the result?
8 seconds.
| Place | Athlete | Gap | |-------|---------|-----| | 1st | Darren | — | | 2nd | Des Trindall | +8 seconds | | 3rd | Nick Dunn | — |
Another incredibly close finish. And an interesting pattern emerging:
| Race | Result | Margin | |------|--------|--------| | Kingscliff | Won by 6 seconds | +6s | | Raby Bay | 2nd by 8 seconds | −8s |
At 55–59 age group level — racing is still tight.
Race Results
| Category | Result | |----------|--------| | Age Group (55–59) | 2nd | | Swim | 2nd | | Bike | 2nd | | Run | Fastest |
This is now multiple races with the fastest run — which is significant.
Historically, running has been my weakness. Now it's becoming a strength.
Why the Run Is Improving
The biggest factor? Zone 2 training.
| Metric | Detail | |--------|--------| | Easy running | 80–85% of total volume | | Typical pace | 6:30–7:00/km | | Session length | 60–120 minutes | | Intensity sessions | 1 per week |
This 80/20 approach — predominantly easy aerobic work with one quality session per week — is clearly paying off.
The aerobic engine is getting stronger, and it's showing up where it matters most: under race fatigue.
Final Thoughts
Another podium finish. Another close race. Another step toward Ironman Cairns.
More importantly:
- Strong swim — relaxed and controlled
- Controlled bike — consistent despite the pothole scare
- Fastest run — the Zone 2 investment is paying dividends
And most importantly: execution under fatigue.
With Ironman Cairns approaching, these shorter races are invaluable:
- Testing pacing strategies
- Practising transitions (even the messy ones teach you something)
- Building race sharpness
The countdown continues.
If you're preparing for your next triathlon, check out my training plans or get in touch for personalised coaching.