Swim was moderate. There were a little bit of waves. Somehow I was T-boned by someone who couldn't navigate very well, or at all. I wasn't actually able to get in a groove until about the mid-way point. Then I lost my focus again when the leaders of the next wave started passing me.

Definitely need to try to maintain my focus and race my race. I do need to be more aggressive with drafting.

Transition was pretty good overall. I fumbled a little with my bike gloves but was able to get everything together relatively quickly. I had some issues at the mount line getting my clips in but once I did I was able to get up to speed quickly.

I'm going to look into some different shoes to see if they can help me clip in faster.

I felt pretty good on the bike for the most part. The course had so many hills that there wasn't really an area to recover and get your legs back under you. I had to shift down into the granny-gear a couple times for some climbs but thought I did reasonably considering my level of training is still high. I tried out my new gel bottle which worked wonderfully. I was able to get the gel I needed without fumbling with packets. I also was heavily stocked with Endurance drink.

Nothing during the race, but additional hill training is always helpful.

I was done so quickly with this transition that I actually stood and stared at my area to make sure I wasn't forgetting anything. Didn't run into any issues or have any problems. Good transition!

Nothing!

Felt absolutely awful during the first 1.5 miles. Coming off the bike I slurped down the rest of my goo and gatorade. My stomach was really unhappy during the first part of the run. I also had some trouble getting my breathing under control. I had to walk for 30-40 seconds to get control of my breathing and kept a slow pace until my stomach was able to work through all the nutrition i packed into it. After mile 1.5 I was able to get into a comfortable groove around 9:00/mile. I did carry a bottle with Endurance in it which seemed to help since I didn't have to stop at aid stations.

DO NOT inhale nutritional goos right before heading out on the run. It'd be better to carry a little bottle on the run with me (or even gel packs) and take it in slowly.

I kept walking around for about 10 minutes. Then I spent another 10-15 minutes stretching really well. Kept taking in fluids while I did both of these activities to start re-hydrating.


I could use some more intensive hill training. I also made a bad choice about my nutrition coming off the bike. Need to be smarter about that next time!